An inflammatory diet refers to a dietary pattern that causes systemic inflammation, which is a key factor in the development and progression of various chronic diseases.
The inflammatory potential of a diet can be assessed using the Empirical Dietary Inflammatory Index (EDII) and the Dietary Inflammatory Index (DII).
A pro-inflammatory diet typically includes high intakes of red and processed meats, refined carbohydrates, saturated fats, and sugary beverages.
Inflammatory foods are those that can trigger or worsen chronic inflammation in the body.
The main ones to watch out for:
Sugars & Refined Carbs Added sugars (sodas, candy, pastries) and white/refined grains spike blood sugar and promote inflammatory responses.
Industrial Seed Oils Vegetable oils high in omega-6 fatty acids — soybean, corn, sunflower, safflower — throw off the omega-6 to omega-3 ratio, promoting inflammation.
Processed & Ultra-Processed Foods Packaged snacks, fast food, and processed meats (hot dogs, deli meats) contain trans fats, additives, and refined ingredients that drive inflammation.
Alcohol Excess alcohol disrupts the gut lining and triggers systemic inflammatory signals.
Refined Carbohydrates White bread, white rice, and similar foods have a high glycemic index, causing blood sugar spikes linked to inflammation.
Artificial Additives Certain emulsifiers, artificial sweeteners (in excess), and food dyes have been linked to gut inflammation in some research.
These foods are associated with increased levels of inflammatory markers such as interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factor-alpha (TNF-α).
Conversely, an anti-inflammatory diet emphasizes the consumption of fruits, vegetables, whole grains, nuts, legumes, and sources of omega-3 fatty acids such as fish.
These foods are linked to lower levels of inflammatory markers and are thought to modulate inflammatory pathways, thereby reducing the risk of chronic diseases such as cardiovascular disease, type II diabetes, and certain cancers.
The EDII, for example, is a weighted sum of 18 food groups, with 9 being anti-inflammatory and 9 pro-inflammatory, an has been validated in multiple cohorts, showing significant associations with inflammatory biomarkers.
The DII scores of dietary components is based on their effects on inflammatory markers.
An inflammatory diet can either promote or reduce inflammation based on its composition, with significant implications for chronic disease risk and management.
Anti-inflammatory foods to prioritize instead: fatty fish (salmon, sardines), leafy greens, berries, olive oil, nuts, turmeric, and whole grains. The Mediterranean diet is considered one of the most anti-inflammatory eating patterns overall.
Pro-inflammatory foods — those that promote chronic low-grade systemic inflammation — include processed and red meats, refined carbohydrates, added sugars, sugar-sweetened beverages, trans fats, and saturated fats.
Dietary patterns high in the following components are consistently associated with elevated inflammatory biomarkers (CRP, IL-6, TNF-α) and increased risk of chronic noncommunicable diseases.
Conversely, anti-inflammatory foods include fruits, vegetables, whole grains, nuts, legumes, fatty fish, olive oil, tea, and coffee.
Processed meats (bacon, sausage, deli meats) are associated with at least an 11% increase in type 2 diabetes risk and 7% increase in colorectal cancer risk, even at modest intakes.
In the MESA study, fats and processed meats dietary pattern was positively associated with CRP and IL-6.
Red meat is associated with 12% higher mortality compared to plant protein.
Refined carbohydrates and added sugars: Trigger insulin resistance, visceral adiposity, and dyslipidemia.
Consumption of added sugar >10% of daily calories is associated with increased mortality.
Sugar-sweetened beverages: Associated with at least an 8% increase in type 2 diabetes risk and 2% increase in ischemic heart disease risk.
Machine learning analyses of NHANES data identified fruit punch and soda as contributors to elevated CRP.
Trans fats: Promote endothelial dysfunction, insulin resistance, and inflammation; associated with at least a 3% increase in ischemic heart disease risk.
Saturated fat: Positively associated with CRP, TNF-α, and IL-1β.
Ultra-processed foods: Energy-dense, nutrient-poor, and associated with adverse metabolic outcomes.
The Mediterranean diet has the strongest evidence base for reducing inflammatory biomarkers.
A 2025 meta-analysis of 33 RCTs demonstrated significant reductions in hs-CRP, IL-6, and IL-17.
Studies confirm beneficial effects of the Mediterranean diet on CRP, IL-6, and adiponectin with certainty of evidence ranging from high to low.
The PREDIMED trial showed ≥16% reductions in hs-CRP, IL-6, TNF-α, and MCP-1 sustained at 3 and 5 years.
Key anti-inflammatory food components include:
Fruits and vegetables: Rich in polyphenols and flavonoids that inhibit NF-κB and MAPK inflammatory pathways.
Dietary polyphenol intake is negatively associated with fecal calprotectin (GI inflammation) even in healthy adults.
Whole grains and fiber: Improve lipid profiles, reduce inflammation, and enhance satiety.
A whole grains and fruit dietary pattern was inversely associated with CRP and IL-6.
Omega-3 fatty acids (EPA/DHA from fatty fish, flaxseed, chia): Associated with decreased CRP, TNF-α, and IL-1β.
Mechanistically, they activate AMPK and PPAR-γ while suppressing TLR and NF-κB signaling
Nuts and seeds (almonds, pistachios, walnuts): Identified as anti-inflammatory in clinical trials.
Extra-virgin olive oil: Rich in polyphenols (prenol lipids, phenylpropanoic acids) negatively associated with GI permeability markers: A cornerstone of the Mediterranean diet’s anti-inflammatory effects.
Tea and coffee: Herbal tea, brewed espresso, and decaf coffee were associated with decreased inflammation in NHANES analyses.
Green tea has demonstrated anti-inflammatory properties in clinical trials.
Spices (turmeric/curcumin, cardamom): Curcumin suppresses NF-κB signaling.
The (dietary inflammatory index)DII is a validated scoring tool that characterizes an individual’s diet on a spectrum from maximally anti-inflammatory to maximally proinflammatory.
It incorporates 45 food parameters — macronutrients, micronutrients, and bioactive compounds — each assigned an inflammatory effect score based on their association with six cardinal inflammatory biomarkers (IL-1β, IL-4, IL-6, IL-10, TNF-α, CRP).
Higher DII scores are associated with increased risk of obesity, type 2 diabetes, cardiovascular disease, certain cancers, periodontitis, and dementia.
While primarily a research tool, the DII framework reinforces the concept that overall dietary pattern — not individual nutrients in isolation — drives the inflammatory potential of the diet.
The key message for patients is that overall dietary pattern matters more than any single food — shifting from a Western-style diet toward a Mediterranean or plant-forward pattern can meaningfully reduce systemic inflammation and chronic disease risk.