Focus note: Chef Mise provides food and lifestyle guidance, not medical advice. If you have an inflammatory condition, consult your clinician for personalized guidance.
Anti-inflammatory eating isn't a specific diet — it's a pattern. The goal is to emphasize foods that reduce chronic low-grade inflammation while minimizing those that promote it.
Foods that help
- Fatty fish (salmon, sardines, mackerel) — omega-3 fatty acids
- Colorful vegetables — antioxidants from leafy greens, beets, peppers
- Berries — anthocyanins with documented anti-inflammatory effects
- Nuts and seeds — especially walnuts and flaxseed
- Olive oil — oleocanthal has ibuprofen-like properties
- Turmeric and ginger — curcumin and gingerols
- Legumes — fiber and plant protein
Foods to minimize
- Highly processed foods with added sugars
- Refined carbohydrates (white bread, pastries)
- Excess red and processed meats
- Trans fats and excessive omega-6 oils
Building your plate
A practical anti-inflammatory plate:
- Half the plate: Non-starchy vegetables (variety of colors)
- Quarter plate: Quality protein (fish, legumes, poultry)
- Quarter plate: Whole grains or starchy vegetables
- Add: Healthy fat (olive oil, avocado, nuts)
Browse anti-inflammatory recipes
Our Anti-Inflammatory collection features recipes tagged for their anti-inflammatory ingredient profiles.
For more health-focused collections, visit our Health-Focused Recipes hub.
Cooking techniques matter
How you cook affects inflammation:
- Steaming and poaching preserve nutrients and avoid harmful compounds
- Low-temperature roasting produces fewer advanced glycation end products (AGEs)
- Raw preparation for salads maximizes enzyme and antioxidant retention
- Avoid deep frying — high heat + oil creates inflammatory compounds
Start small
You don't need to overhaul your diet overnight. Try adding one anti-inflammatory recipe per week and building from there. Consistency matters more than perfection.