Diet protocol
Anti-inflammatory
The anti-inflammatory diet emphasizes foods that reduce chronic inflammation — a driver of many modern diseases including heart disease, diabetes, autoimmune conditions, and cognitive decline.
It overlaps heavily with Mediterranean but with explicit focus on inflammation markers rather than cardiovascular outcomes.
Macro split
Carbs
40–50%
Protein
20–25%
Fat
30–40%
Heavy on omega-3, low on omega-6
Foods to eat
- Fatty fish (salmon, sardines, mackerel)
- Leafy greens
- Berries
- Nuts and seeds
- Olive oil
- Turmeric, ginger
- Green tea
- Dark chocolate (small)
Foods to avoid
- Refined sugars
- Refined carbs (white bread, pasta)
- Processed meats
- Fried foods
- Industrial seed oils (corn, soybean, cottonseed)
- Trans fats
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What it is
Whole-foods diet emphasizing omega-3 fish, leafy greens, berries, olive oil, nuts, and herbs/spices with anti-inflammatory compounds. Limits processed foods, refined sugars, and certain seed oils.
Pros
- Compatible with most other diet patterns
- Backed by research on inflammation markers
- Easy to layer onto Mediterranean or DASH
Cons
- Inflammation markers (CRP, IL-6) not commonly tested
- Some claims (specific spices, etc.) outpace research
- Hard to measure direct outcomes day-to-day
Best for
People with autoimmune conditions, chronic pain, or family history of inflammation-driven disease. Also general longevity-focused eating.
Research
Mixed but generally positive. Reduced CRP and IL-6 in adherent patients across multiple studies.