Anti-Inflammatory Diet: Complete Guide
Last updated: 20 February 2026
An anti-inflammatory diet (or anti inflammatory diet) is an eating pattern that emphasises foods that may help lower chronic low-grade inflammation–such as vegetables, fruits, whole grains, oily fish, nuts, and olive oil–and limits highly processed foods, excess sugar, and unhealthy fats. It is often described as a low inflammation diet or inflammation diet and overlaps with the Mediterranean diet. Many people follow an anti inflammatory diet plan or anti inflammatory diet meal plan for general wellness; some use it alongside medical care for conditions like rheumatoid arthritis or eczema. This guide explains what an anti-inflammatory diet is, how it works, what to eat and limit, potential benefits and risks, and who should be cautious. It does not replace medical treatment–always discuss diet changes with your doctor.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. An anti-inflammatory diet may support wellness but does not cure disease. If you have rheumatoid arthritis, eczema, or other inflammatory conditions, work with your healthcare team and do not stop or change medication without their guidance.
Below you will find the definition of an anti-inflammatory diet, how a low inflammation diet works, what to eat and avoid, the best anti inflammatory diet principles, links to rheumatoid arthritis diet and eczema diet, a sample day and anti inflammatory diet recipes ideas, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine this diet with a weight goal.
What is an anti-inflammatory diet?
An anti-inflammatory diet is not one official plan but a style of eating that focuses on whole, nutrient-dense foods linked in research to lower markers of chronic inflammation. It typically includes plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, and oily fish; olive oil as a main fat; and limited refined carbohydrates, sugary drinks, processed meats, and excess saturated and trans fats. The Mediterranean diet is often cited as an example of an anti inflammatory diet; the inflammation diet or low inflammation diet idea is the same–choosing foods that may help rather than worsen low-grade inflammation.
There are no mandatory phases. You can follow an anti inflammatory diet plan or anti inflammatory diet meal plan from day one. Some plans suggest a 21 day anti inflammatory diet as a reset; you can also adopt the pattern long term. Variations include a vegan anti inflammatory diet (plant-only, with attention to omega-3 from algae or flax and B12). Anti inflammatory diet recipes typically use vegetables, legumes, fish, olive oil, herbs, and spices. If you have a specific condition, your doctor or dietitian may tailor the plan–e.g. a rheumatoid arthritis diet or eczema diet (e.g. 30 day eczema diet) that still follows these principles while avoiding your personal triggers.
Core principles
- Eat plenty of vegetables and fruits (variety and colour).
- Include whole grains, legumes, nuts, and seeds.
- Eat oily fish (e.g. salmon, mackerel) regularly; use olive oil as main added fat.
- Limit refined carbs, added sugar, processed meats, and unhealthy fats.
How the anti-inflammatory diet works
Chronic low-grade inflammation is linked in research to many conditions (e.g. heart disease, type 2 diabetes, some autoimmune and skin conditions). Diet can influence inflammatory markers: some foods (e.g. refined sugar, certain processed fats) may promote inflammation, while others (e.g. omega-3 fatty acids, antioxidants in vegetables and fruits) may help reduce it. An anti-inflammatory diet or low inflammation diet emphasises the latter. Evidence is often observational–people who eat this way tend to have better markers–and diet does not replace medication for conditions like rheumatoid arthritis or eczema. It can be part of a healthy lifestyle.
There are no phases. You build an anti inflammatory diet meal plan around the principles above. For weight loss, combine with a calorie deficit using our TDEE calculator. The best anti inflammatory diet is one you can sustain; it does not need to be perfect–focus on more whole foods and fewer highly processed ones.
What to eat and what to limit on an anti-inflammatory diet
An anti-inflammatory diet focuses on whole foods and limits those that may promote inflammation. The table below summarises what to emphasise and what to limit. Use it to plan anti inflammatory diet recipes and an anti inflammatory diet meal plan.
| Eat regularly | Eat in moderation | Limit or avoid |
|---|---|---|
| Vegetables (leafy greens, broccoli, peppers, tomatoes) | Lean meat, poultry | Refined sugar, sugary drinks, sweets |
| Fruits (berries, citrus, apples) | Dairy (if tolerated) | Processed meats, fried foods |
| Whole grains (oats, brown rice, quinoa) | Eggs | Excess saturated and trans fats |
| Legumes, nuts, seeds | Olive oil, avocado | Highly processed snacks and fast food |
| Oily fish (salmon, mackerel, sardines) | Herbs and spices (turmeric, ginger, garlic) |
For a vegan anti inflammatory diet, replace fish with algae-based omega-3 and focus on legumes, nuts, seeds, and plenty of vegetables and whole grains. For a rheumatoid arthritis diet or eczema diet, some people avoid specific triggers (e.g. nightshades, dairy)–this is individual; work with your doctor or dietitian. Anti inflammatory diet recipes often feature vegetable-based meals, fish, and olive oil; a 21 day anti inflammatory diet or 30 day eczema diet can be a structured trial of this pattern.
Potential benefits of an anti-inflammatory diet
Benefits are often described as “may” or “in studies”–individual results vary and diet does not replace treatment.
- General wellness: A low inflammation diet rich in vegetables, fruits, and healthy fats is linked in observational studies to better inflammatory markers and lower risk of some chronic diseases.
- Rheumatoid arthritis: Some research suggests a rheumatoid arthritis diet (Mediterranean-style or anti-inflammatory) may support symptom management in some people; it does not replace medication. Work with your rheumatologist and dietitian.
- Eczema: An eczema diet or 30 day eczema diet is sometimes tried to reduce triggers; evidence is mixed and individual. Diet can help some; skincare, stress, and environment also matter. Discuss with your doctor or dermatologist.
Quality of evidence: much is observational; randomised trials on “anti-inflammatory” diet and disease outcomes are limited. The pattern is generally healthy and safe. Talk to your doctor about whether an anti-inflammatory diet is appropriate for you.
Risks and who should be cautious
An anti-inflammatory diet based on whole foods is generally safe for most people. A few points:
- Medical conditions: If you have rheumatoid arthritis, eczema, or another condition, do not stop or change medication based on diet alone. Use diet as part of a plan agreed with your doctor.
- Allergies and intolerances: Adapt the diet to your needs (e.g. avoid foods that trigger your eczema or allergies).
Before starting an anti inflammatory diet plan, especially if you have an inflammatory or autoimmune condition, consult your doctor or a registered dietitian.
Sample anti-inflammatory diet day (meal ideas)
This is one example of meals that fit an anti-inflammatory diet–not a prescriptive plan. Use it for anti inflammatory diet recipes ideas and an anti inflammatory diet meal plan template.
- Breakfast: Oatmeal with berries, nuts, and a drizzle of olive oil or flaxseed; or Greek yogurt with fruit and walnuts; or whole-grain toast with avocado and tomato.
- Lunch: Large salad with chickpeas, olive oil, lemon, and herbs; or vegetable soup with lentils and whole-grain bread; or salmon with quinoa and steamed vegetables.
- Dinner: Grilled or baked oily fish (e.g. salmon) with vegetables and brown rice; or a bean and vegetable curry with turmeric and ginger; or chicken with roasted vegetables and olive oil.
- Snacks: Fruit, nuts, raw vegetables with hummus, or a small handful of olives.
For more structure, use an anti inflammatory diet plan or 21 day anti inflammatory diet from a reputable source or dietitian. Anti inflammatory diet recipes are widely available; the pattern is similar to the Mediterranean diet. For related approaches, see our Mediterranean diet, heart-healthy diet, and plant-based diet guides.
Frequently asked questions about the anti-inflammatory diet
An anti-inflammatory diet is an eating pattern that emphasises foods that may help reduce chronic low-grade inflammation–such as vegetables, fruits, whole grains, oily fish, nuts, and olive oil–and limits highly processed foods, excess sugar, and unhealthy fats. It is often similar to the Mediterranean diet and is used for general wellness; it does not replace medical treatment.
Eat plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, and oily fish. Use olive oil as a main fat. Limit refined carbs, sugary drinks, processed meats, and excess saturated and trans fats. See the “What to eat and what to limit” section above for a full table.
A rheumatoid arthritis diet or inflammation diet may help some people as part of a healthy lifestyle–some studies suggest Mediterranean-style or anti-inflammatory eating can support symptom management. It does not replace medication. Work with your doctor and dietitian for a rheumatoid arthritis diet plan tailored to you.
An eczema diet or 30 day eczema diet is sometimes tried to reduce triggers; evidence is mixed and individual. Some people find that reducing highly processed foods and eating more whole foods helps. Discuss an eczema diet with your doctor or dermatologist.
The best anti inflammatory diet is one you can follow that emphasises whole, plant-rich foods, omega-3s, and healthy fats–similar to the Mediterranean diet. There is no single official plan; an anti inflammatory diet plan or anti inflammatory diet meal plan can be built around these principles.
Yes. A vegan anti inflammatory diet focuses on vegetables, fruits, whole grains, legumes, nuts, seeds, and plant oils (e.g. olive, flax). You would get omega-3 from algae-based supplements or flax/chia and ensure enough B12. See our vegan diet guide for basics.
Summary
An anti-inflammatory diet (or anti inflammatory diet) emphasises whole foods–vegetables, fruits, whole grains, legumes, oily fish, nuts, olive oil–and limits refined carbs, sugar, and processed foods. It is a low inflammation diet that overlaps with the Mediterranean diet. An anti inflammatory diet plan or anti inflammatory diet meal plan can support general wellness; some people use it alongside care for rheumatoid arthritis (rheumatoid arthritis diet) or eczema (eczema diet). It does not cure disease or replace medication. A vegan anti inflammatory diet is possible with attention to omega-3 and B12. Before starting, talk to your doctor. Use our calorie calculator and TDEE calculator if you combine this with a weight goal. See our Mediterranean diet, heart-healthy diet, and plant-based diet guides for related approaches.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
Heart-healthy & cholesterol diet
Limits saturated fat and sodium; supports heart and cholesterol.
Plant-based diet
Mostly plants; may include some animal foods. Flexible and varied.
DASH diet
Low sodium, plenty of potassium. Designed to support healthy blood pressure.
Sources and further reading
This article is based on current scientific and clinical sources. For more detail, see:
- Harvard T.H. Chan School of Public Health: Diet and inflammation
- Arthritis Foundation and rheumatology guidelines on diet and rheumatoid arthritis
- Systematic reviews on dietary patterns and inflammatory markers
- Dermatology guidelines on diet and eczema (evidence and limitations)
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.