Anti-inflammatory foods: what the evidence says

Chronic low-grade inflammation is linked to many long-term health conditions. While no single food will "cure" inflammation, research suggests that overall eating patterns can make a difference.

Foods linked with lower inflammation

• Oily fish like salmon, mackerel and sardines
• Extra virgin olive oil
• Leafy greens and colourful vegetables
• Berries and other fruit
• Nuts, especially walnuts and almonds
• Beans, lentils and whole grains
• Herbs and spices like turmeric, ginger and garlic

Foods linked with more inflammation

• Ultra-processed foods and snacks
• Sugary drinks and refined carbohydrates
• Processed meats
• Fried foods
• Excess alcohol

The pattern matters most

The Mediterranean diet, rich in vegetables, olive oil, fish and whole grains, is one of the most studied anti-inflammatory eating patterns. It's the overall diet, not individual "superfoods", that seems to matter.

Simple swaps

• Cook with olive oil instead of butter
• Swap one red-meat dinner a week for fish or beans
• Add a handful of berries to breakfast
• Snack on nuts instead of crisps

Lifestyle matters too

Sleep, exercise, stress management and not smoking all affect inflammation. Diet works best as part of a healthy lifestyle.

Plan a Mediterranean-style week

In Mealful, you can favour cuisines you love, like Mediterranean, and search recipes by ingredient to build a week rich in fish, beans and vegetables.