Written by Dr. Jill Shainhouse, ND

If you’ve ever struggled with fatigue, joint pain, bloating, or unexplained weight gain, chronic inflammation might be playing a role. While short-term inflammation is a natural part of the body’s healing process, ongoing inflammation can contribute to a range of health issues—from arthritis to heart disease and even depression. The good news? What you eat can make a powerful difference.

What is an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on whole, nutrient-rich foods that support your immune system and reduce chronic inflammation. Rather than a strict set of rules, it’s more of a lifestyle approach that encourages balance and variety while avoiding processed and inflammatory foods.

It’s similar in many ways to the Mediterranean diet and is rich in:

  • Colorful fruits and vegetables
  • Whole grains
  • Healthy fats like olive oil and avocados
  • Fatty fish such as salmon and sardines
  • Nuts and seeds
  • Herbs and spices like turmeric, ginger, and garlic


Omega-3 vs. Omega-6 Fats: Why Balance Matters

Fats play a huge role in inflammation—some calm it down, while others can stir it up.

Omega-3 fatty acids are well-known for their anti-inflammatory properties. These are found in foods and supplements like:

  • Fatty fish (salmon, mackerel, sardines)
  • Flaxseeds and chia seeds
  • Walnuts
  • Algae-based supplements (especially for vegetarians/vegans)
  • Fish oils

On the other hand, Omega-6 fatty acids, while essential in small amounts, can become pro-inflammatory when consumed excessively. These fats are found in:

  • Vegetable oils like corn oil, sunflower oil, safflower oil, and canola oil
  • Processed snack foods
  • Fast food and fried items

The Western diet tends to be very high in omega-6s and low in omega-3s, which can promote chronic inflammation. Shifting this ratio by increasing omega-3 intake and reducing processed vegetable oils can have a big impact on your health.

Sample One-Day Anti-Inflammatory Menu

  • Breakfast: Overnight oats with chia seeds, blueberries, walnuts, and a drizzle of honey
  • Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, cucumber, olive oil, and lemon dressing
  • Snack: Apple slices with almond butter
  • Dinner: Quinoa bowl with roasted sweet potato, broccoli, chickpeas, and tahini dressing
  • Drink: Turmeric tea or water with lemon and fresh ginger

Conclusion

An anti-inflammatory diet is more than a food trend—it’s a long-term approach to health and vitality. By eating more whole, nourishing foods and also being mindful of fat sources—choosing omega-3s over excessive omega-6s—you can help your body naturally reduce inflammation.

Start small, stay consistent, and and your body will thank you in time.