What Exactly Is an Anti-Inflammatory Diet?

Inflammation—it doesn’t sound good, and it often isn’t. From recurring skin issues and unwanted weight gain to more severe illnesses, inflammation within the body can be the culprit. Here’s what science says about an anti-inflammatory diet, and which foods and substances you should consider avoiding.

The Basics: What Is Inflammation?

Inflammation is, in general terms, the body's defence system responding to a trigger. You’re likely familiar with a classic example: when you get a splinter in your finger, the area becomes warm, swollen, red, and tender. This happens because your body directs blood and immune cells to the site. Along with certain inflammatory mediators like histamine, these responses support healing.

Inflammation can have various causes, including:

• Injuries like abrasions or foreign objects (such as splinters)
• Pathogens like bacteria, viruses, or fungi
• Toxins and radiation
• Diseases like Crohn’s disease, coeliac disease, rheumatoid arthritis, or obesity

An acute inflammatory response is therefore a natural process that helps your body heal and prevent further harm. However, inflammation can become harmful if it turns chronic and systemic — in other words, when it lasts long-term and begins to spread throughout the body. This can damage organs such as the heart or brain and lead to a range of illnesses, including cardiovascular diseases, cancer, Alzheimer’s, or diabetes.

Here’s the issue: not only clear injuries and illnesses can trigger inflammation. Lifestyle factors also play a role. Certain habits may encourage underlying chronic inflammation, including:

• Unhealthy diet
• Lack of exercise
• Chronic stress
• Sleep deprivation
• Smoking

One major factor that contributes to chronic systemic inflammation is oxidative stress.

What Is Oxidative Stress and How Does It Develop?

Oxidative stress occurs when the body produces an excess of free radicals, or reactive oxygen species. These are molecules containing oxygen with an additional electron, making them highly reactive with other molecules.

This reactivity can become problematic. When the body produces too many reactive oxygen species, its defences (neutralising enzymes and antioxidants) can no longer manage their effects. The result? These reactive species interact more with bodily molecules like proteins and genes, damaging cells in the process and setting off a chain reaction that ultimately leads to inflammation.

Oxidative stress not only triggers inflammation but is also increased by it. Inflammation encourages the production of reactive oxygen species by immune cells. This response can help fight bacteria and pathogens. However, prolonged release of reactive oxygen species due to chronic inflammation can lead to oxidative stress, worsening inflammation and potentially leading to chronic inflammatory conditions. This creates a dangerous cycle of inflammation and oxidative stress.

But reactive oxygen species aren’t inherently bad. Your body produces them to combat pathogens or act as signalling molecules in various tissues. They also occur naturally as a by-product of metabolism. It becomes an issue only when too many free radicals are produced. Factors that encourage this excessive production include:

• Smoking
• Alcohol
• Diets high in fat and sugar
• Extreme physical exertion
• Exposure to exhaust fumes, environmental toxins, and heavy metals

Does this mean you should avoid exercise altogether? No. Current research shows that while intensive exercise does produce some reactive oxygen species, they play an important role in muscle adaptation to training stimuli. Researchers believe that the amount generated during intense exercise is unlikely to be harmful to health.

Keep in mind that your body has systems to defend against free radicals. A single unhealthy habit isn’t likely to cause chronic inflammation, but resilience—how well your body can cope with these stressors—is key.

To learn how to recognise signs of chronic inflammation and support your body’s natural anti-inflammatory systems, keep reading.

How Can You Identify Chronic Inflammation?

But how do you know if your body is struggling with low-level inflammation? It’s not always obvious, as the symptoms vary widely from person to person. However, certain signs commonly accompany chronic inflammation:

• Pain in joints or muscles
• Chronic fatigue and insomnia
• Depression, anxiety, and mood disorders
• Digestive issues like constipation, diarrhoea, and heartburn
• Unintentional weight changes (either weight loss or gain)
• Skin rashes
• More frequent and prolonged infections

In addition, the classic symptoms of inflammation—redness or swelling, particularly in joints of the hands and feet—may also appear.

What Is an Anti-Inflammatory Diet?

To reduce the risk factors for chronic inflammation, try to:

• Avoid smoking and alcohol
• Exercise regularly (ideally at least 30 minutes daily)
• Manage chronic stress as much as possible
• Ensure adequate sleep
• Eat a healthy diet

But what does a healthy diet look like in relation to inflammation? This is where an anti-inflammatory diet comes in. Also known as an anti-inflammatory diet, its aim is to minimise inflammation and its effects while promoting overall health.

This approach involves two key steps:

1. Avoiding inflammatory foods
2. Focusing on anti-inflammatory foods

The challenge is that each person may respond differently to potential triggers, so there’s no universal formula for an anti-inflammatory diet. However, there are general guidelines to help reduce the likelihood of inflammation through dietary choices.

Foods That Promote Inflammation

Certain foods are known to contribute to inflammation in the body, including:

• Refined carbohydrates like simple sugars and white flours
• Refined vegetable oils (often high in saturated fats and omega-6 fatty acids)
• Trans fats (found in fried and battered foods and commercially baked goods like cakes and biscuits)
• Purine-rich foods such as alcohol, meat, and fish (can lead to elevated uric acid in some people)
• Processed meats (contain compounds known as Advanced Glycation End-Products, or AGEs)
• Environmental toxins and heavy metals like mercury, lead, and cadmium (can contaminate food)
• Alcohol

Nutrients That Support an Anti-Inflammatory Diet

Certain dietary components can help fight inflammation, particularly antioxidants, which neutralise free radicals. Natural antioxidants found in foods include:

• Vitamin C, found in rose hips, acerola, citrus fruits, peppers, berries, and leafy greens
• Vitamin B2, found in broccoli, legumes, whole grains, and dairy
• Vitamin E, found in nuts, seeds, spinach, and whole grains
• Beta-carotene and lycopene, found in carrots, sweet potatoes, spinach, pumpkin, and tomatoes
• Zinc, found in sprouted or soaked legumes, whole grains, nuts, seeds, and dairy
• Selenium, found in legumes
• Copper, found in legumes, whole grains, nuts, and seeds
• Glutathione, found in asparagus, spinach, garlic, pumpkin, and potatoes

Unsaturated omega-3 fatty acids, found in flaxseed or olive oil, may also help reduce inflammation.

Anti-Inflammatory Foods

Your diet can help reduce chronic, low-grade inflammation. To do this, consider the following:

• Reduce processed foods: These often contain multiple inflammatory substances, like refined carbs and oils, processed meats, and trans fats. Examples include fast food, sweets, ready meals, baked goods, and various sweet and savoury snacks.
• Prioritise whole foods: These contain fewer or no inflammatory components and are rich in antioxidants and micronutrients. Fruits, vegetables, legumes, nuts, and whole grains are good choices. For grains like bread and pasta, try to choose whole grain varieties. High-quality animal products, like fatty fish (considered anti-inflammatory) and lean meats, can also be beneficial—just avoid pairing them with sugary marinades and sauces too often.
• Eat the rainbow: A colourful mix of fruits and vegetables provides a variety of micronutrients and antioxidants, reducing the likelihood of overconsuming any one nutrient.

As you can see, an anti-inflammatory diet doesn’t have to be complicated. You can obtain essential components through a balanced, whole-food diet. Supplements like AG1 can further support nutrient intake. AG1 includes essential micronutrients and antioxidants to protect cells from oxidative stress. While it doesn’t replace a balanced diet, it can be a valuable addition to a healthy routine.