Anti-Inflammatory Diet

An anti-inflammatory diet emphasizes whole, plant-rich, polyphenol-heavy foods. Trials show Mediterranean-style eating lowers markers of inflammation. Here’s the evidence and the food list.

By PGP Iyer · May 28, 2026 · 1 min read

An “anti-inflammatory diet” isn’t a strict program — it’s a pattern: mostly whole, minimally processed, plant-rich foods, with plenty of polyphenols and healthy fats. The best-studied version is the Mediterranean dietary pattern.

What the evidence shows

A meta-analysis of intervention trials found that Mediterranean-style eating improved markers of inflammation and endothelial (blood-vessel) function. A more recent systematic review and meta-analysis of randomized trials likewise concluded the Mediterranean diet reduces inflammation in adults. The effect is real, though “inflammation markers” are a step removed from any single health outcome.

The food pattern

• Build on: vegetables, fruit, legumes, whole grains, nuts, olive oil, fish, herbs and spices, tea.
• Limit: ultra-processed foods, refined sugar, and excess red/processed meat.

Where tea and spices fit

Tea, ginger, turmeric, and cinnamon are all polyphenol- or compound-rich foods that fit an anti-inflammatory pattern. They’re a small piece of the picture — the overall diet matters far more than any one ingredient.

Foods in the pattern and their compounds

The pattern leans on whole, plant-rich foods plus oily fish. Each contributes compounds that have been studied in inflammation research:

• Tea (Camellia sinensis, including the var. assamica cultivar) — catechins and theaflavins; steeping green tea in hotter water extracts more of its catechins.
• Oily fish such as salmon — omega-3 fatty acids.
• Olive oil — oleocanthal.
• Berries such as blueberries — anthocyanins.
• Cruciferous vegetables such as broccoli — sulforaphane.

These compounds are studied in the context of inflammation, but any single food is a small part of the overall pattern and reported effects are typically modest. This is general food information, not medical or dietary advice.