20 Foods That Stop Inflammation: Pain, Disease, Longevity

Chronic inflammation is the common thread running through virtually every major disease of modern life: cardiovascular disease, type 2 diabetes, Alzheimer’s disease, arthritis, certain cancers, depression, and autoimmune conditions all share chronic low-grade systemic inflammation as both a driver and an accelerant. Unlike the acute inflammation that heals a cut or fights an infection, chronic inflammation simmers continuously at a subclinical level, damaging blood vessels, degrading joint tissue, impairing insulin signaling, and accelerating cellular aging. The foods you eat are one of the most powerful levers you have over this process: certain foods consistently activate inflammatory signaling pathways through mechanisms that include oxidizing LDL cholesterol, producing advanced glycation end products, driving gut dysbiosis, and stimulating pro-inflammatory cytokine production, while others just as consistently suppress these same pathways through antioxidant activity, omega-3 fatty acid incorporation into cell membranes, polyphenol signaling, and prebiotic gut microbiome support. Harvard Health Publishing identifies diet as one of the most modifiable factors in chronic inflammation, with the Mediterranean dietary pattern, built around the foods in this article, consistently demonstrating the strongest evidence for reducing inflammatory biomarkers including CRP, IL-6, and TNF-alpha across populations.

The anti-inflammatory power of food comes not from any single compound but from the cumulative, synergistic action of multiple bioactive compounds working across several inflammatory pathways simultaneously. The Mayo Clinic confirms that an anti-inflammatory diet emphasizes vegetables, fruits, whole grains, legumes, fatty fish, olive oil, nuts, and spices while limiting processed foods, refined sugars, and excess saturated fat. The 20 foods below are the most evidence-supported individual foods for suppressing chronic inflammation, with the specific mechanisms and research behind each explained.

Jump to: Salmon | Olive Oil | Blueberries | Turmeric | Leafy Greens | Walnuts | Ginger | Tomatoes | Broccoli | Green Tea | Avocado | Berries | Sardines | Beets | Dark Chocolate | Garlic | Legumes | Pomegranate | Fermented Foods | Tart Cherries | Summary Table | Tips | FAQ

Best Foods to Stop Inflammation

1. Wild-Caught Salmon: The Most Potent Anti-Inflammatory Animal Food

Wild-caught salmon provides EPA and DHA omega-3 fatty acids at concentrations that directly compete with the omega-6 arachidonic acid in cell membranes, reducing the production of pro-inflammatory eicosanoids including prostaglandin E2, leukotriene B4, and thromboxane A2. When EPA replaces arachidonic acid in cell membrane phospholipids, the inflammatory signaling molecules derived from those membranes are significantly less potent, producing a measurable reduction in systemic inflammation markers including CRP and IL-6.

The Cleveland Clinic identifies fatty fish as the most evidence-supported anti-inflammatory animal food, with meta-analyses consistently showing that omega-3 fatty acid consumption reduces CRP and other inflammatory biomarkers across diverse populations and health conditions including cardiovascular disease, rheumatoid arthritis, and inflammatory bowel disease.

Best eaten: Baked, grilled, or pan-seared two to three times per week; wild-caught sockeye or pink salmon provides significantly more EPA and DHA than farmed Atlantic salmon.

Per 3 oz cooked wild-caught sockeye.

2. Extra Virgin Olive Oil: The Cornerstone Anti-Inflammatory Fat

Two tablespoons of extra virgin olive oil provide oleocanthal, a polyphenol with anti-inflammatory activity through the same COX enzyme pathway inhibited by ibuprofen, at a dose equivalent to approximately 10 percent of a standard ibuprofen tablet per tablespoon. Oleocanthal is unique among dietary compounds in targeting this specific pathway, making extra virgin olive oil the only food with a documented ibuprofen-like anti-inflammatory mechanism. EVOO also provides oleuropein and hydroxytyrosol, additional polyphenols that independently reduce NF-kB signaling, the master inflammatory transcription factor.

Research has demonstrated that populations with the highest olive oil consumption show consistently lower inflammatory markers, with the PREDIMED trial, the landmark Mediterranean diet study, showing significant reductions in CRP, IL-6, and other inflammatory cytokines from olive oil-centered Mediterranean eating.

Best eaten: As the primary cooking fat for sauteing and roasting; drizzled cold over finished dishes; choose cold-pressed extra virgin with a peppery finish that signals high oleocanthal content.

Per 1 tbsp.

3. Blueberries: The Most Evidence-Backed Anti-Inflammatory Berry

One cup of blueberries provides anthocyanins, particularly cyanidin-3-glucoside, that inhibit NF-kB activation and reduce the expression of pro-inflammatory genes including COX-2, iNOS, and TNF-alpha. Blueberry anthocyanins cross the blood-brain barrier and reduce neuroinflammation, the chronic brain inflammation now recognized as a central driver of Alzheimer’s disease and depression. Research from the Cleveland Clinic identifies berries as among the most evidence-supported plant foods for reducing systemic inflammatory markers, with blueberry supplementation trials consistently reducing CRP and IL-6 in adults with metabolic syndrome, cardiovascular disease risk, and obesity.

Best eaten: Fresh or frozen daily on oatmeal, in yogurt, and blended into smoothies; frozen blueberries retain full anthocyanin content and are a practical year-round option.

Per 1 cup fresh.

4. Turmeric: The Most Studied Anti-Inflammatory Spice

One teaspoon of ground turmeric provides curcumin, which simultaneously inhibits NF-kB, reduces production of inflammatory cytokines including IL-1, IL-6, and TNF-alpha, activates the Nrf2 antioxidant response pathway, and inhibits the COX-2 and LOX enzymes responsible for producing inflammatory prostaglandins and leukotrienes. No other single dietary compound addresses as many inflammatory pathways simultaneously. The NIH National Center for Complementary and Integrative Health recognizes curcumin as one of the most extensively researched botanical compounds, reporting that the initial evidence for osteoarthritis is positive while noting that higher-quality research is still needed.

Curcumin’s bioavailability is very low without intervention: pairing turmeric with black pepper (piperine increases absorption by up to 2,000 percent) and dietary fat is essential for meaningful anti-inflammatory blood levels from food sources.

Best eaten: Added to curries, soups, roasted vegetables, and golden milk; always combined with black pepper and a fat source; one teaspoon daily in cooking is a practical daily anti-inflammatory dose.

Per 1 tsp ground.

5. Dark Leafy Greens (Spinach, Kale, Collards): The Anti-Inflammatory Vegetable Category

One cup of cooked spinach, kale, or collard greens provides vitamin K, which activates Gas6 and Protein S, anti-inflammatory proteins that resolve inflammation after it has been triggered; quercetin and kaempferol, flavonoids that inhibit histamine release and reduce pro-inflammatory cytokine production; folate, which reduces homocysteine and the vascular inflammation elevated homocysteine produces; and magnesium, whose deficiency directly drives NF-kB activation and elevated CRP.

Harvard Health Publishing identifies dark leafy greens as central to anti-inflammatory dietary patterns, noting that their combination of antioxidants, B vitamins, and minerals addresses inflammation through more distinct pathways simultaneously than any other vegetable category.

Best eaten: Sauteed with garlic and olive oil, wilted into soups and pasta, or blended into smoothies; eating with olive oil improves absorption of fat-soluble anti-inflammatory carotenoids from the same serving.

Per 1 cup cooked spinach.

6. Walnuts: The Most Anti-Inflammatory Common Nut

One ounce of walnuts provides 2.5 g of ALA omega-3 alongside ellagitannins that are converted in the gut to urolithins with potent anti-inflammatory and anti-cancer properties, and polyphenolic acids that reduce NF-kB activation. Observational research has found that adults who ate more walnuts had lower levels of inflammatory biomarkers than those who ate other nuts, attributing this to the unique combination of ALA, ellagitannins, and polyphenols that no other nut provides in the same combination.

Regular walnut consumption is specifically associated with reduced CRP, IL-6, and TNF-alpha in randomized controlled trials, making them the most evidence-supported nut for direct inflammatory biomarker reduction.

Best eaten: A small handful daily as a snack, chopped over oatmeal and salads; store in the refrigerator to preserve their delicate polyphenols and polyunsaturated fats from oxidation.

Per 1 oz (28 g).

7. Ginger: A Warming Spice With Potent Anti-Inflammatory Action

One teaspoon of fresh grated ginger or half a teaspoon of ground ginger provides gingerols and shogaols, bioactive compounds that inhibit the same COX and LOX inflammatory enzyme pathways targeted by nonsteroidal anti-inflammatory drugs. Ginger also inhibits the synthesis of pro-inflammatory cytokines and reduces NF-kB activity. Multiple randomized controlled trials have demonstrated that regular ginger consumption measurably reduces pain and inflammation in osteoarthritis and rheumatoid arthritis patients.

The Mayo Clinic identifies ginger as one of the few spices with clinical trial evidence for anti-inflammatory effects in human subjects, not merely cell culture or animal research, making it among the better-evidenced culinary anti-inflammatory ingredients beyond turmeric.

Best eaten: Fresh grated into stir-fries, soups, and teas; ground in curries and baked goods; steeped as ginger tea; fresh ginger provides more potent gingerols than dried, while dried ginger is higher in shogaols.

Per 1 tsp fresh grated.

8. Tomatoes (Cooked): A Lycopene-Rich Anti-Inflammatory Fruit

One cup of cooked tomatoes provides lycopene at bioavailable concentrations up to five times higher than raw tomatoes, alongside vitamin C and beta-carotene. Lycopene inhibits NF-kB activation, reduces LDL oxidation (oxidized LDL is a primary driver of vascular inflammation), and lowers CRP in clinical trials. Populations with the highest dietary lycopene intake consistently show lower inflammatory markers and reduced cardiovascular disease risk across multiple large epidemiological studies.

Cooking tomatoes in olive oil simultaneously maximizes lycopene bioavailability and adds oleocanthal’s direct anti-inflammatory action, making tomato sauce in olive oil one of the most anti-inflammatory single culinary preparations available.

Best eaten: In tomato sauce cooked with olive oil for maximum combined lycopene and oleocanthal benefit; in soups, stews, and grain dishes; canned tomatoes provide highly bioavailable lycopene year-round.

Per 1 cup cooked.

9. Broccoli: A Cruciferous Vegetable With Sulforaphane

One cup of broccoli provides sulforaphane, an isothiocyanate that activates the Nrf2 transcription factor, turning on the body’s own antioxidant and anti-inflammatory enzyme production system at the genetic level. Sulforaphane also directly inhibits NF-kB activity and reduces the production of IL-6, IL-1beta, and TNF-alpha. It is one of the few dietary compounds with documented effects on gene expression itself rather than simply scavenging free radicals.

Harvard Health Publishing identifies cruciferous vegetables including broccoli as among the most consistently anti-inflammatory vegetable categories, with their glucosinolate content producing isothiocyanates during digestion that activate protective anti-inflammatory pathways not reachable through simple antioxidant consumption.

Best eaten: Lightly steamed, roasted with olive oil and garlic, or eaten raw; avoid boiling which destroys both sulforaphane and vitamin C; raw or lightly cooked broccoli retains more sulforaphane than well-cooked preparations.

Per 1 cup cooked.

10. Green Tea: The Most Anti-Inflammatory Beverage After Water

One cup of brewed green tea provides EGCG (epigallocatechin gallate), the most potent catechin in the tea plant, which directly inhibits NF-kB activation, reduces TNF-alpha and IL-6 production, inhibits the enzyme iNOS responsible for inflammatory nitric oxide overproduction, and suppresses the NLRP3 inflammasome, an inflammatory activation complex implicated in gout, Alzheimer’s disease, and cardiovascular disease. Green tea consumption is associated in population research with significantly lower levels of CRP, IL-6, and other inflammatory markers, particularly in populations that drink multiple cups daily.

Best eaten: Two to three cups daily as a beverage; matcha (powdered whole green tea leaf) provides approximately ten times more EGCG per serving than brewed steeped tea; choose earlier in the day to avoid sleep disruption from caffeine.

Per 1 cup (8 oz) brewed.

11. Avocado: A Multi-Pathway Anti-Inflammatory Fruit

One medium avocado provides oleic acid, the same monounsaturated fatty acid dominant in olive oil that reduces inflammatory signaling; beta-sitosterol, a plant sterol that reduces NF-kB activity; folate that lowers homocysteine and homocysteine-driven vascular inflammation; magnesium that reduces NF-kB activation from deficiency; and carotenoids lutein and zeaxanthin with direct antioxidant anti-inflammatory properties in eye and neural tissue. The Cleveland Clinic identifies avocado as one of the most comprehensively anti-inflammatory fruits available, noting its unique combination of healthy fat, fiber, and anti-inflammatory phytochemicals that few plant foods match simultaneously.

Best eaten: Sliced on whole-grain toast, mashed into guacamole with lime and tomato, added to salads and grain bowls, or blended into smoothies for creaminess.

Per 1 medium avocado.

12. Berries (Strawberries, Raspberries, Blackberries): A Broader Anti-Inflammatory Berry Category

One cup of mixed berries provides anthocyanins, ellagic acid, quercetin, and vitamin C across multiple complementary anti-inflammatory pathways. Strawberries specifically reduce CRP in clinical trials. Raspberries and blackberries provide ellagic acid converted in the gut to urolithins with potent anti-inflammatory and mitochondria-protective properties. The diversity of polyphenol classes across different berry varieties provides broader NF-kB and cytokine suppression than any single berry eaten exclusively.

Best eaten: Mixed berry combinations daily on oatmeal, in yogurt, and blended into smoothies; frozen mixed berries are a cost-effective year-round strategy that retains full polyphenol content.

Per 1 cup mixed fresh berries.

13. Sardines: An Affordable Anti-Inflammatory Seafood

A 3-ounce serving of canned sardines provides approximately 1.4 g of EPA and DHA, the same anti-inflammatory omega-3 fatty acids that make salmon one of the most powerful anti-inflammatory foods, in an affordable, shelf-stable format that is accessible to any household budget. Sardines’ small size means they accumulate less mercury than larger fish, making them safe for frequent consumption that maximizes their cumulative anti-inflammatory omega-3 effect.

Best eaten: On whole-grain crackers with lemon and mustard, stirred into pasta with olive oil and capers, or mashed onto toast; combine with tomato sauce for a layered EPA/DHA plus lycopene anti-inflammatory meal.

Per 3 oz canned in oil, drained.

14. Beets: An Anti-Inflammatory Root With Betalains

One cup of cooked beets provides betalains (betacyanins and betaxanthins), a class of antioxidant pigments that directly inhibit cyclooxygenase enzyme activity, reducing prostaglandin production through the same pathway targeted by aspirin and ibuprofen. Beets also provide dietary nitrate that converts to nitric oxide, which has anti-inflammatory effects in the vascular endothelium, and folate that reduces homocysteine-driven inflammation. A small double-blind, placebo-controlled pilot trial found that a betalain-rich red beet concentrate reduced knee discomfort and improved joint function in adults with osteoarthritis.

Best eaten: Roasted whole and sliced into salads, steamed and blended into smoothies, or juiced raw for a concentrated betalain and nitrate dose; cooked beets retain most of their betalain content.

Per 1 cup cooked.

15. Dark Chocolate (70%+ Cacao): A Flavanol-Rich Anti-Inflammatory Treat

One ounce of dark chocolate with 70 to 85 percent cacao provides epicatechin and catechin flavanols that inhibit NF-kB, reduce TNF-alpha and IL-1beta production, and improve endothelial function by increasing nitric oxide availability and reducing oxidative stress in the vascular wall. Regular dark chocolate consumption is associated with lower CRP and reduced adhesion molecule expression, the molecules that allow immune cells to adhere to and penetrate arterial walls in the early stages of atherosclerosis.

Best eaten: One to two squares daily; choose bars with at least 70 percent cacao content and cacao or cocoa listed first; milk chocolate contains too little flavanol for meaningful anti-inflammatory effects.

Per 1 oz, 70–85% cacao.

16. Garlic: An Allium With Systemic Anti-Inflammatory Action

Two cloves of raw garlic provide allicin and its derivatives, organosulfur compounds that inhibit NF-kB, reduce IL-6 and TNF-alpha production, suppress thromboxane B2 synthesis (a pro-inflammatory and pro-clotting prostaglandin), and modulate T-cell and macrophage inflammatory activity. Aged garlic extract has been specifically studied in randomized controlled trials showing significant reductions in CRP and IL-6 in adults with metabolic syndrome and cardiovascular disease risk.

Crushing or chopping garlic and allowing it to rest for 10 minutes before cooking activates the allinase enzyme that converts alliin to allicin, maximizing bioactive compound formation before heat inactivates the enzyme.

Best eaten: Crushed and rested 10 minutes before cooking; added to olive oil sauces, dressings, and sauteed vegetables; raw garlic provides the most allicin; roasted garlic develops sweetness with reduced but still meaningful anti-inflammatory activity.

Per 2 cloves raw.

17. Legumes (Lentils, Black Beans, Chickpeas): Prebiotic Anti-Inflammatory Fiber Foods

One cup of cooked lentils, black beans, or chickpeas provides 15 to 16 grams of prebiotic fiber that feeds Bifidobacterium and Lactobacillus gut bacteria, which produce short-chain fatty acids (particularly butyrate) that reduce intestinal permeability, lower systemic LPS endotoxin levels, and suppress NF-kB signaling in immune cells throughout the body. The gut-inflammation connection is central to systemic inflammation: increased intestinal permeability allows bacterial endotoxins into the bloodstream, triggering body-wide low-grade inflammation that fiber-fed gut bacteria help prevent.

The Mayo Clinic identifies legumes as a cornerstone anti-inflammatory food group, noting their role in both direct polyphenol antioxidant activity and their indirect anti-inflammatory effect through gut microbiome support.

Best eaten: In soups, stews, curries, and grain bowls at least three to four times per week; building legume consumption up gradually allows the gut microbiome to adapt and reduces digestive discomfort during the transition.

Per 1 cup cooked lentils.

18. Pomegranate: A Uniquely Potent Anti-Inflammatory Fruit

One cup of pomegranate arils provides punicalagins, the most powerful antioxidant compounds found in any fruit in laboratory measurements, alongside anthocyanins and ellagic acid. Punicalagins are metabolized in the gut to urolithins that inhibit pro-inflammatory enzymes, suppress macrophage inflammatory activation, and reduce NF-kB signaling. Research has found that pomegranate juice consumption significantly reduced inflammatory markers including CRP and IL-6 in multiple populations including those with metabolic syndrome and prostate cancer.

Best eaten: Fresh arils on yogurt, oatmeal, and salads; 4 to 8 ounces of 100% unsweetened pomegranate juice as a daily beverage; the seeds can be frozen for year-round availability.

Per 1 cup arils.

19. Fermented Foods (Kefir, Yogurt, Sauerkraut, Kimchi): Gut-Based Anti-Inflammatory Foods

One cup of plain kefir or yogurt, or half a cup of raw sauerkraut or kimchi, provides live probiotic cultures including Lactobacillus and Bifidobacterium strains that directly reduce intestinal permeability, lower systemic endotoxin levels, and suppress the TLR4 inflammatory signaling pathway activated by gut-derived bacterial products. A landmark 2021 Stanford study published in Cell found that a high-fermented-food diet significantly reduced 19 inflammatory proteins and increased microbiome diversity, producing a stronger anti-inflammatory effect than a high-fiber diet alone in healthy adults.

Best eaten: Daily yogurt or kefir as a breakfast or snack staple; raw sauerkraut or kimchi as a condiment at one to two meals per day; combining multiple fermented food categories maximizes probiotic strain diversity and anti-inflammatory microbiome coverage.

Per 1 cup plain kefir.

20. Tart Cherries: A Specialized Anti-Inflammatory Fruit

One cup of tart cherries or 8 ounces of tart cherry juice provides anthocyanins, particularly cyanidin-3-rutinoside, and quercetin that inhibit COX-1 and COX-2 inflammatory enzymes comparably to aspirin in laboratory studies. Tart cherries are one of the most specific anti-inflammatory foods researched for muscle recovery, joint pain, and gout, where their ability to reduce uric acid levels alongside their direct COX inhibition makes them uniquely relevant. Multiple randomized controlled trials have found that tart cherry juice reduces markers of exercise-induced muscle inflammation and accelerates recovery compared to placebo.

Best eaten: Fresh tart cherries as a seasonal snack; frozen tart cherries in smoothies; 8 ounces of unsweetened tart cherry juice as a daily beverage, particularly around exercise; concentrate is available year-round and provides higher anthocyanin density per ounce.

Per 1 cup fresh tart cherries.

Summary: Top 20 Anti-Inflammatory Foods at a Glance

Tips for Building an Anti-Inflammatory Diet

The pattern matters more than any single food. The anti-inflammatory effect of individual foods is real but modest. The cumulative, synergistic effect of eating multiple anti-inflammatory foods consistently across every meal is where the measurable disease risk reduction documented in population research comes from. The Mediterranean diet reduces CRP by 20 to 30 percent not because any single food is that powerful but because the combined daily presence of olive oil, fish, vegetables, legumes, nuts, and fruits addresses inflammatory pathways from every angle simultaneously.

Reduce the pro-inflammatory foods alongside adding the anti-inflammatory ones. Ultra-processed foods, refined sugars, trans fats, and excessive refined carbohydrates actively drive inflammation through advanced glycation end product production, gut dysbiosis, and direct NF-kB activation. Displacing these foods with the anti-inflammatory options in this article achieves a dual benefit: removing inflammatory fuel while adding anti-inflammatory signals. Adding salmon to an otherwise poor diet has a fraction of the anti-inflammatory impact of replacing processed food with salmon. Antioxidant-rich plant foods are a good place to start, and our list of foods high in antioxidants shows which ones deliver the most.

Omega-6 to omega-3 balance is central. The modern Western diet provides an omega-6 to omega-3 ratio of approximately 15 to 20:1, far above the estimated healthy ratio of 4:1. This ratio imbalance promotes inflammatory eicosanoid production from cell membrane omega-6. Eating fatty fish two to three times per week, using olive oil as the primary cooking fat, and reducing corn, sunflower, and soybean oil from processed food intake simultaneously addresses both sides of this ratio. Our list of foods high in omega-3 covers the best fish and plant sources.

Gut health is inflammation control. The intestinal microbiome modulates systemic inflammation through the gut-brain axis, the gut-liver axis, and the intestinal barrier. Fermented foods provide probiotics, while legumes, vegetables, and whole grains provide the prebiotic fiber those probiotics need to thrive. A diverse, fiber-fed gut microbiome produces butyrate and other short-chain fatty acids that reduce systemic inflammation at a level that no individual anti-inflammatory food can match alone.

Consistency and time are required. Inflammatory biomarkers like CRP respond to dietary changes over weeks to months, not days. The research showing meaningful anti-inflammatory effects from dietary patterns consistently involves sustained interventions of four weeks or more. Building anti-inflammatory eating as a long-term lifestyle rather than an acute intervention produces the outcomes documented in the research.

Foods That Stop Inflammation: Frequently Asked Questions

What foods stop inflammation the fastest?
No single food works overnight. Inflammatory markers such as CRP respond to dietary changes over weeks to months, and the research showing meaningful effects involves sustained changes of four weeks or more. Fatty fish, extra virgin olive oil, berries, turmeric, and dark leafy greens are the best-supported places to start.

What is the number one anti-inflammatory food?
There is no true number one, because the benefit comes from the overall pattern. This list puts wild-caught salmon first for its EPA and DHA omega-3s, with extra virgin olive oil close behind as the cornerstone anti-inflammatory fat of the Mediterranean diet.

What foods cause inflammation?
Ultra-processed foods, refined sugars, trans fats, excess refined carbohydrates, and heavy use of industrial seed oils are the biggest dietary drivers. Our guide to foods to avoid for inflammation lists what to cut back on and what to eat instead.

Can anti-inflammatory foods help with joint pain?
Some clinical trials suggest that omega-3 fatty acids, turmeric, and ginger can ease joint pain and stiffness, though results vary and food is not a substitute for medical treatment. For a joint-focused list, see our guide to foods that help with joint pain.

Can an anti-inflammatory diet help with weight loss?
Chronic inflammation and excess body fat tend to feed each other, and the foods on this list are also rich in fiber, protein, and healthy fats that keep you full. Eating this way is not a guaranteed weight loss plan, but replacing ultra-processed foods with these whole foods supports both goals. For more on how this pattern interacts with calories, read what new calorie-restriction research means for anti-inflammatory eating.

The Bottom Line

Chronic inflammation is one of the most modifiable drivers of long-term disease risk, and the foods you eat daily are one of the most powerful levers for controlling it. Fatty fish, extra virgin olive oil, berries, turmeric, dark leafy greens, walnuts, garlic, and fermented foods are not wellness trends: they are the foods whose anti-inflammatory mechanisms have been documented at the molecular level and confirmed in human clinical trials measuring actual inflammatory biomarkers. Building meals consistently around these foods while reducing ultra-processed food, refined sugar, and industrial seed oils represents the dietary strategy most supported by both the mechanistic and population science on inflammation, chronic disease prevention, and longevity.

This article is for informational purposes only and does not constitute medical advice. Dietary changes can meaningfully reduce chronic inflammation but are not a substitute for medical treatment of diagnosed inflammatory conditions including autoimmune disease, inflammatory bowel disease, or cardiovascular disease. Consult a qualified healthcare provider for personalized guidance on managing inflammation-related health conditions.

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