What Is the Anti-Inflammatory Diet?

What Is the Anti-Inflammatory Diet?

An anti-inflammatory diet emphasizes nutrient-dense whole foods to promote optimal health. Originally developed by Andrew Weil, MD, the diet is designed to reduce chronic inflammation and encourages consuming vitamins, minerals, fiber, essential fatty acids, and phytonutrients. It’s loosely based on the Mediterranean diet, with some purposeful additions such as green and black teas, which have been shown to produce anti-inflammatory effects.

The 2021 U.S. News and World Report Best Diets ranks the anti-inflammatory diet number 14 in Best Diets Overall and gives it an overall score of 3.4/5.

The 7-Day Diet Plan

Given the seemingly endless supply of anti-inflammatory recipes available online and in cookbooks, what you eat on the anti-inflammatory diet can be customized to suit your needs. If you are looking for specific suggestions, the following 7-day meal plan offers a glimpse at what a week on an anti-inflammatory diet could look like.

Note that this meal plan is not all-inclusive, and if you choose to adopt this lifestyle, there may be other meals that are more appropriate for your tastes, preferences, and budget.

What You Can Eat

Many versions of the anti-inflammatory diet exist, but the premise is always the same: Emphasize a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish. You'll also want to steer clear of inflammatory foods like certain vegetable oils, foods containing trans fats, high-fructose corn syrup, processed foods, and added sugar. Limit or avoid white and wheat flour, and consume caffeine, red wine, and dark chocolate in moderation.

Fruits and Vegetables

Fruit and vegetables are a source of vitamins and phytonutrients.

• 3-4 servings of any fruit per day
• 4-5 servings of any vegetables per day

Whole Grains and Legumes

Whole or cracked grains are a great source of fiber and many vitamins. Beans or legumes add protein, fiber, and vitamins to your diet.

• 3 or more servings of grains per day (bulgur, oats, rice, wheat, quinoa)
• 1 or more servings of beans or legumes per day (lentils, black beans, kidney beans, chickpeas)

Healthy Fats

Sources of "good" fat are high in omega-3s, plus other vitamins and phytonutrients that may help reduce inflammation.

• 5-7 servings of healthy fats per day (avocado, olive oil, nuts, seeds)

Lean Protein

Animal protein and dairy products can be included once or twice a week.

• 90% or more lean animal protein (pork tenderloin, chicken breast)
• Fish and seafood
• Whole soy foods (tofu, soy milk)
• Pasture-raised enriched eggs

Herbs, Spices, and Tea

Add more spices that have been shown to reduce inflammation. Caffeine in moderation is allowed, but drinking tea over coffee and avoiding sugary energy drinks is recommended.

• Garlic
• Turmeric
• Ginger
• Cinnamon
• Green and black teas

Red Wine and Dark Chocolate

Red wine is high in polyphenols, particularly resveratrol, an antioxidant. Chocolate 70% cacao or more is a good source of antioxidants. Both of these items are acceptable in moderation on this diet.

• Red wine
• 70% or more dark chocolate

What You Cannot Eat

The anti-inflammatory diet eliminates foods thought to cause inflammation.

Margarine and Vegetable Oils

Foods with high omega-6 content, trans fat, and partially hydrogenated oils are not permitted.

• Margarine
• Shortening
• Any foods containing partially hydrogenated oils
• Limited safflower, sunflower, and corn oils

Wheat and White Flour

Wheat flour contains more of the grain than white flour, but it has a similar glycemic index. While other whole grains are encouraged, wheat is avoided on the anti-inflammatory diet.

• Wheat bread
• Wheat pasta
• Wheat cereal
• Wheat crackers
• Baked goods containing wheat

Processed Foods and Refined Sugar

Processed foods containing excess sodium, sugar, and refined flours are eliminated.

• Processed meat (deli meat, hot dogs, bologna)
• Refined sugars
• Candy, cookies, cakes
• Processed snacks (chips, boxed meals)

How to Prepare the Anti-Inflammatory Diet & Tips

The anti-inflammatory diet is based on a sound and simple claim: Chronic inflammation leads to chronic disease, and reducing inflammation in the body can prevent disease and promote overall health. While it's not designed for weight loss, it's certainly possible to lose weight on this plan.

The anti-inflammatory diet doesn’t prescribe a specific eating routine. Instead, it just recommends that you eat four to six times each day, and try to include carbohydrates, protein, and fat with every meal or snack. For example, instead of just having a banana for breakfast, eat a banana and a couple of eggs or some yogurt. Instead of toast with butter, try oatmeal with almond butter or another nut butter (to add protein).

The easiest way to successfully follow the anti-inflammatory diet is to focus on whole, natural foods and avoid processed foods high in added sugar, sodium, and saturated fat. With this focus, you’ll naturally choose anti-inflammatory foods over inflammatory foods. If you're interested in tracking your macronutrients, Dr. Weil recommends the following ratio:

• Carbohydrates: 40% to 50% of calories
• Fat: 30% of calories
• Protein: 20% to 30% of calories

Overall, an anti-inflammatory diet is well-rounded and nutrient-dense. Most people won’t need to modify the eating pattern unless they are allergic to any of the emphasized foods.

For example, if you’re sensitive to gluten or have celiac disease, you'll want to avoid any gluten-containing grains such as wheat (which is already limited on the diet), as well as barley and rye. Fortunately, there are many gluten-free grains, such as quinoa and brown rice, that are safe for you to eat. You could also increase your intake of beans, legumes, and starchy vegetables like potatoes in place of grains to help ensure you're getting adequate carbohydrates and fiber.

The eating pattern also emphasizes healthy sources of fat and protein like seafood, eggs, nuts, and seeds, as well as soy foods for protein, all of which can be common allergens. If you are allergic to one source or another, try eating more of another source. You can experiment until you find a ratio that works for you.

Dairy products aren't particularly emphasized on the anti-inflammatory diet. If you have a dairy allergy, you can still follow the diet while avoiding dairy.

Sample Shopping List

With few restrictions other than avoiding refined sugar and processed foods and limiting wheat and dairy, there are many healthy foods you can eat on this plan. The following shopping list offers suggestions for getting started on an anti-inflammatory diet. Note that this is not a definitive shopping list and you may find other foods that work better for you.

• Dark leafy greens (kale, spinach, arugula, Swiss chard, collard greens)
• Vegetables (broccoli, cauliflower, Brussels sprouts, bell peppers, mushrooms, carrots)
• Fresh and frozen fruits (grapefruit, oranges, pineapple, mixed berries, bananas, apples)
• Healthy fats (avocados, walnuts, almonds, chia seeds, flaxseeds, olive oil)
• Whole grains (quinoa, brown rice, barley, couscous)
• Legumes (black beans, pinto beans, lentils, chickpeas)
• Lean protein sources (lean ground beef, chicken or turkey breast, salmon, cod, tuna, shrimp)
• Fortified soy-based products (yogurt, soymilk, tofu)
• Eggs
• Green and black tea
  

Pros of the Anti-Inflammatory Diet

Overall, the anti-inflammatory diet promotes a healthy eating pattern that will help you consume adequate macronutrients micronutrients, fiber, and antioxidants.

• Reduces inflammation: The foods on the anti-inflammatory diet can reduce chronic inflammation and disease risk. The recommended food groups each contain a substance, such as resveratrol and antioxidants, that helps reduce inflammation.
• Promotes healthy eating: Anti-inflammatory foods contain vitamins, minerals, and other essential nutrients. Overall, the diet provides a good balance of carbohydrates, fats, and proteins and encourages you to include colorful produce, especially berries, tomatoes, orange and yellow fruits, cruciferous veggies, and dark leafy greens. 
• Not restrictive: The eating pattern is easy to follow. There are no strict meal plans or calorie-counting. You’re free to modify the diet to best suit your needs, as long as you follow the anti-inflammatory food pyramid. Eating out and drinking alcohol are also permitted in moderation.
• An abundance of recipes: Since the anti-inflammatory diet is so popular, thousands of compliant recipes already exist, adding a ton of versatility to your cooking.
• Disease prevention: The anti-inflammatory diet is a nutritious eating plan that can be adhered to for long-term health. Research shows that a diet rich in anti-inflammatory foods can help prevent and/or help treat heart disease, stroke, certain types of cancer, Alzheimer’s disease, allergies, obesity and type 2 diabetes, inflammatory bowel disease, and arthritis.
• Weight loss: In addition, the diet may help with weight loss. A 2019 study found that an anti-inflammatory eating pattern reduced inflammation and led to weight loss in subjects with diabetes and pre-diabetes.

Cons of the Anti-Inflammatory Diet

While the diet is well-rounded, nutritious, and developed by a physician, there are a few drawbacks to be aware of.

• Contains allergens: The anti-inflammatory diet emphasizes many foods that are common allergens. These include nuts, fish and shellfish, soy, and grains. As such, some people with allergies or food sensitivities may find it difficult to follow the anti-inflammatory diet, especially if they are sensitive to more than one food group.
• Expensive: The anti-inflammatory diet can be costly because of its emphasis on food quality. The cost of higher quality organic, grass-fed, or free-range food can quickly add up. Dr. Weil recommends avoiding certain fruits and vegetables unless they are organic. But since there isn't really any research to back this claim, it's perfectly OK to source your fruits and veggies from wherever is convenient and cost-effective for you.
• No formal guidelines: While proponents appreciate the flexibility of this plan, the sheer volume of foods to eat and recipes to try could be overwhelming for some people.
• Nutrient deficiencies: While there are no common risks associated with an anti-inflammatory diet, some recommendations on the diet, such as limiting consumption of dairy products, could lead to vitamin D and calcium deficiencies. According to the USDA, the recommended daily allowance (RDA) for adults under 50 is 1,000 mg of calcium and 600 IUs (individual units) of vitamin D.

Is the Anti-Inflammatory Diet a Healthy Choice for You?

The anti-inflammatory diet is closely aligned with current federal dietary recommendations from the U.S. Department of Agriculture (USDA). The USDA recommends consuming a variety of nutrient-dense foods from five food groups: fruit, vegetables, grains, dairy, and protein. The key recommendations in the 2020–2025 Dietary Guidelines for Americans include:

• Vegetables of all types, including dark green; red and orange; beans, peas, and lentils; and starchy vegetables
• Fruits, especially whole fruit
• Grains (at least half of daily servings should be whole grains)
• Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
• Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
• Oils, including vegetable oils and oils in food, such as seafood and nuts
• Limited saturated fats, trans fats, added sugars, and sodium

In contrast to USDA guidelines, the anti-inflammatory diet doesn’t mention sodium intake. The USDA encourages dairy products, whereas the anti-inflammatory diet allows only occasional consumption. Federal guidelines also suggest making half of your grains whole, while the anti-inflammatory diet discourages consumption of any grains that are not whole.

For many people, it can be helpful to keep track of daily calorie consumption—whether your goal is to lose, maintain, or gain weight. For a steady rate of weight loss, the USDA recommends a reduction of 500 calories per day to lose 1 to 2 pounds per week.

Most people need an average of around 2,000 calories per day. The anti-inflammatory diet generally recommends 2,000–3,000 calories per day, but similar to the USDA, it notes that calorie needs vary based on an individual's age, sex, weight, height, and level of physical activity. To determine your personal calorie needs, this calculator can give you an estimate.

A Word From Verywell

If you’re looking to increase the nutritional quality of your current eating habits, the anti-inflammatory diet is a great place to start. It’s customizable and allows you to experiment with a wide variety of nutrient-dense, flavorful foods.

While diet and nutrition are important, it's also a good idea to be mindful of other areas in your life that may need attention such as getting enough sleep and exercise. These components work together to create long-lasting health and well-being.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.