Chronic inflammation is linked to various health conditions, from type 2 diabetes to joint pain. [You can learn more about the health effects of inflammation here.]
The good news? Your food choices can either fuel inflammation or help fight it. And you don’t even have to remove all inflammatory foods for health benefits! Recent research shows that simply adding anti-inflammatory foods (like fruits and vegetables) to an inflammatory diet can reduce inflammation in just one week!
Even better, each week of consistent changes leads to further improvements. Small changes matter and add up!
In this article, I’ll break down easy, practical swaps across different food groups to help you transition from inflammatory choices to nutrient-rich, anti-inflammatory alternatives.
Small changes can make a significant impact, so pick the ones that resonate most for you!
Why Follow an Anti-Inflammatory Diet?
Chronic inflammation is linked to most major diseases, including diabetes, heart disease, and even some cancers. In fact, over 30,000 peer-reviewed studies have explored the connection between diet, inflammation, and overall health.
While diet alone can’t prevent or cause disease, it plays a significant role in reducing inflammation and supporting overall well-being. Many health professionals recognize that low-grade, chronic inflammation is a key driver of long-term health problems.
Chronic Diseases Associated with Inflammation:
✅ Diabetes & Insulin Resistance
✅ Obesity
✅ Heart Disease (stroke, inflammation of blood vessels, high blood pressure)
✅ Some Cancers (colorectal, tobacco-related, prostate)
✅ Asthma and Chronic Obstructive Pulmonary Disease (COPD)
✅ Bone Health Issues (osteoarthritis, osteoporosis, fractures)
✅ Mental Health & Depression
✅ Autoimmune Diseases (rheumatoid arthritis, lupus, psoriasis, Hashimoto’s Thyroiditis)
✅ Neurodegenerative Diseases (Parkinson’s disease or dementia)
✅ Gastrointestinal Diseases (inflammatory bowel disease, Crohn’s disease, celiac disease, and ulcerative colitis)
✅ Endocrine Disorders (endometriosis, polycystic ovary syndrome -PCOS) *Hashimotos’ and type 2 diabetes would fall here as well
What you eat can increase or decrease whole-body inflammation. Some diets are pro-inflammatory, meaning they promote inflammation, while others are anti-inflammatory, helping to reduce it.
What Diets Reduce Inflammation?
Many well-studied eating patterns are naturally anti-inflammatory, including:
✔ Mediterranean Diet
✔ DASH Diet
✔ Plant-based or Vegetarian Diet
✔ MIND Diet
These diets emphasize whole foods, healthy fats, fiber-rich carbohydrates, and lean proteins—all of which have been shown to help lower inflammation and promote long-term health.
Easy Anti-Inflammatory Food Swaps (Infographic by Food Group)
Each food group plays a vital role in creating balanced and filling meals and snacks. Rather than striving for perfection, focus on small, sustainable changes.
You may notice no swaps for fruits and vegetables because all forms are fantastic! Whether fresh, frozen, canned (in water or 100% juice), or unsweetened dried, they all provide important nutrients and antioxidants. [Click here to learn more about the best versions of different fruits and vegetables.]
Start with the swaps that excite you the most—once they become a habit, consider incorporating more anti-inflammatory choices into your routine. Over time, these simple adjustments can have a big impact on your health and well-being.
Protein and Dairy: Healthier Alternatives to Reduce Inflammation
Grains & Carbs: Anti-Inflammatory Swaps
Fats & Oils: Best Anti-Inflammatory Options
Snacks & Sweets: Healthier, Anti-Inflammatory Choices
Anti-Inflammatory Drink Swaps: Healthier Choices for Less Inflammation
How to Get Started with Anti-Inflammatory Eating This Week
- Start with a swap that excites you! We are motivated to make changes when we are personally invested in them.
- Try swapping sweetened drinks first. One of the quickest ways to feel the benefits of an anti-inflammatory diet is to reduce sugary beverages. You may notice fewer energy crashes, more stable blood sugar levels, and reduced cravings for sweets.
- Use my anti-inflammatory meal planning tool to save time while ensuring balanced, nutrient-rich meals. A simple formula to follow:
🍽 ½ plate vegetables
🍗 ¼ plate lean protein
🌾 ¼ plate fiber-rich carbohydrates
🥑 2 tablespoons of healthy fats
- Not eating enough—or missing the right balance—can lead to cravings for inflammatory foods and a lack of energy.
- Instead of overhauling your entire diet, choose one meal or snack to swap this week. Pay attention to how you feel- more energy, fewer cravings, or less joint pain can be great motivators.
- Use snacks as an opportunity for a nutrient boost. Try adding in fruits or vegetables instead of inflammatory chips, crackers, candy, or sweets.
What’s one swap you’re excited to try this week?
Takeaways
Small changes add up! You don’t need to remove all inflammatory foods to see health benefits. Simply add more anti-inflammatory options to your day.
Start where you’re excited! Pick one swap that feels realistic and enjoyable for you (swapping sugary drinks, choosing more whole grains, or opting for less inflammatory protein choices).
Balanced meals are key to keeping you full and energized while reducing inflammation.
Listen to your body. Notice how small swaps impact your energy levels, cravings, joint pain, and other side effects from your health conditions.
For me, choosing less sugar and balanced meals with protein, whole grains, vegetables, and fruit sustains my energy and mood while reducing the frequency and severity of migraines caused by endometriosis and PCOS.
Want more guidance? Download my free printable anti-inflammatory foods list (PDF)—it includes a breakdown of each food group, spices, and even better-for-you fast food options!
Read more about how anti-inflammatory diets can help reduce inflammation and benefit people of all ages and health conditions.
Or check out my article on how an anti-inflammatory diet reduces colds and ear infections in toddlers and children with two anti-inflammatory breakfast recipes.
Let’s get UNstuck and stay UNstuck!