Inflammation is a natural part of the body’s defense system, helping to heal injuries and fight infections. However, when inflammation becomes chronic, it can contribute to a range of health issues, including heart disease (1), arthritis, and even depression (2). The good news is that what you eat can have a powerful impact on inflammation, supporting your body to keep inflammation at normal levels.
The Link Between Diet and Inflammation
Research shows that a diet rich in plant-based foods—like fruits, vegetables, whole grains, nuts, and seeds—can significantly reduce inflammation in the body (3,4,5).
These foods are packed with antioxidants, fibre, and healthy fats, all of which help combat the oxidative stress and imbalances that fuel chronic inflammation. Whether you’re already plant-based or just looking to make small changes to your diet, learning how to incorporate anti-inflammatory foods could have a profound impact on your health.
How Plant-Based Foods Fight Inflammation
1. Antioxidant-Rich Foods Protect Against Free Radicals
Plant-based foods are high in antioxidants. These are naturally occurring and neutralise free radicals in the body. Free radicals are a large driver of chronic inflammation. Foods like berries, leafy greens, and spices such as turmeric, ginger and cinnamon are particularly high in antioxidants. Diets that are high in these foods, like the mediterranean diet which is mostly plant based, have been shown to decrease inflammatory markers (6).
-
Fibre Feeds Gut Health
A high-fibre diet is essential for a healthy gut. And a healthy gut plays a significant role in regulating inflammation. Fibre-rich foods like beans, lentils, oats, and vegetables promote the growth of anti-inflammatory gut bacteria (7). These bacteria turn the fibre in these foods into short-chain fatty acids (SCFAs), which have been shown to reduce inflammation and improve overall gut health (8).
3. Omega-3 Fatty Acids and Inflammation
Plant-based sources of omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts, may also help to regulate inflammatory processes (9) making them an essential part of an anti-inflammatory diet. Whether or not you incorporate fish in your diet might impact whether or not you supplement with omega-3. I strongly recommend getting personalised advice as to whether or not you supplement. This is something I do for my clients, I take their entire health history, current health and medications into consideration and recommend appropriate supplementation. If you’d like more information on my 1:1 consultations click here.
If you have already been advised by a professional to supplement with omega 3, but want to swap to a vegan one that is third party tested for heavy metals this is the one that I use myself.
-
Reducing some animal based foods may in some cases reduce inflammation
reducing your intake of animal-based products may also help to reduce inflammation. Research has shown that reducing meat and dairy can reduce inflammation in overweight arthritic patients (10). Not only did paitents experiance a decrease in inflammatory markers but they also lost weight, suggesting that cutting back on some animal-based foods may have additional benefits for managing inflammatory conditions.
This does not mean that you have to completely eliminate animal products. It simply shows that reducing meat and or diary in favour of all the nutrient-dense, plant-based alternatives mentioned here, might provide long-term benefits for your immune system, digestive health, and inflammation levels.
-
Altering the Expression of Inflammatory Genes with Diet
Diet doesn’t just affect the immediate inflammatory processes in your body—it may also have long-term effects on how your genes express themselves. Research has shown that what we eat can influence the expression of certain genes involved in regulating inflammation (11). By eating a diet rich in these plant-based foods, you may help switch on genes that reduce inflammation and promote antioxidant activity, both of which are essential for maintaining overall health and reducing chronic inflammation.
A note on weight management and inflammation
A whole foods plant-based diet is naturally lower in calorie density and rich in fibre, which can support weight management (12,13). Maintaining a healthy weight is another critical factor in reducing inflammation, as excess fat tissue can release inflammatory compounds (14). A diet rich in plant-foods like wholegrains have been shown to reduce inflammation and weight (15).
Simple Tips for an Anti-Inflammatory Diet
-
Fill Your Plate with Color: Aim to include a variety of colourful fruits and vegetables in every meal. Each colour represents different antioxidants and nutrients.
-
Add More Whole Grains: Replace refined grains with options like quinoa, brown rice, and whole-grain bread to boost your fibre intake, support healthy weight and reduce inflammation (16).
-
Opt for plant based sources of protein where possible: Unlike many animal-based proteins, these foods are naturally low in saturated fats and high in fibre, which helps reduce inflammation and supports gut health. Additionally, plant-based proteins come with antioxidants and phytochemicals that can further combat oxidative stress and promote overall wellness.
-
Incorporate Healthy Fats: Include nuts (walnuts), seed (flax and chia) avocados, and oily fish if you eat seafood as sources of healthy fats and omega-3s. Check with your nutritional therapist or GP if you would benefit from a supplement.
-
Limit Processed Foods: Avoid foods high in sugar, trans fats, and artificial additives that can promote inflammation.
References
- PMID: 36361701
- PMID: 33065836
- PMID: 32445952
- PMID: 29097438
- PMID: 33808180
- PMID: 33808180
- PMID: 32445952
- PMID: 24388214
- PMID: 21784145
- PMID: 34684536
- PMID: 36672947
- Fiber: PMID: 19158230, PMID: 20016015,
- Wholegrains: PMID: 28327566, PMID: 15531671, PMID: 28765396
- PMID: 28721154
- PMID: 29097438
- PMID: 29097438