What is the anti-inflammatory diet and does it actually work?

The anti-inflammatory diet has been doing the rounds on social media lately. While it isn't a set regime, the diet promotes certain foods and suggests limiting others, all with the aim of reducing inflammation.

So what exactly is inflammation and do we really need to reduce it? If so, could the anti-inflammatory diet help? We ask the experts.

Inflammation is your body's natural and healthy response to harm, such as infection, injury or toxins.

When something damages your cells, your immune system kicks in, often causing short-term symptoms.

You wouldn't want to prevent this from happening – it's your body's way of protecting you – but inflammation becomes unhealthy when it sticks around.

"Some researchers suggest, external elements of modern life can drive chronic inflammation," says dietitian Sophie Medlin, such as smoking, overeating, not doing enough exercise and drinking alcohol excessively, external.

Chronic inflammation, in turn, can contribute to, external heart disease, diabetes, some cancers and neurodegenerative conditions.

Harvard University lists anti-inflammatory foods, external as:

And it says to avoid these 'pro-inflammatory' foods:

So most ultra-processed foods are out, while fibre and omega-3s are in.

Some bacteria living in our gut are "known to produce anti-inflammatory properties," says Medlin, so it's worth looking after your gut health by eating a varied diet with a focus on plants. Swap white carbs for wholegrain versions and load up on beans, pulses and vegetables.

Spices, including black pepper, ginger, turmeric and garlic, are also linked to fighting inflammation, external. But most research focuses on extracts or capsules rather than food, so more studies are needed.

"Many would question the link between the [list of foods by Harvard] and chronic inflammation in the otherwise healthy population," says Medlin. But, "a balanced diet that includes plenty of the foods on the anti-inflammatory list and not too many of the pro-inflammatory foods is good healthy eating advice."

The foods that trigger inflammatory responses can vary considerably from person to person, according to results from a 2020 study, external.

Senior researcher on the study, professor Tim Spector, says, "The metabolic response to food was so different between people in identical conditions. So, if they were given an identical muffin, for example, how much their sugar, insulin and blood fats went up varied about eightfold between people. There was no average response."

The Mediterranean diet, which focuses on vegetables, fruits, wholegrains and lean protein, has been linked to lower levels of inflammatory-causing proteins, external.

It encourages eating oily fish, such as salmon and sardines, which contain omega-3 and are linked to reducing inflammation, external.

It's also been found to help with weight loss, external – which is important as obesity is reported to make us more likely to suffer with problematic inflammation, external.

The diet, similarly, limits foods on the pro-inflammatory list above.

A 2023 study looked into this and showed promising results, external.

Arthritis Action, external, though, says no diet or food group is proven to make arthritis better or worse – instead it advises balance.

Dietitian Martin Lau, spokesperson for Arthritis Action, says: "A healthy diet which promotes anti-inflammation (such as the Mediterranean diet) and not carrying too much body weight, combined with specialist anti-rheumatic medications could promote remission [in those with rheumatoid arthritis]."

Some people believe nightshade vegetables, including tomatoes, aubergine, red peppers and potatoes, aggravate arthritis pain due to a chemical called solanine that they contain in small amounts.

"There are no scientific studies to prove that they actually cause inflammation or make symptoms worse," says Kim Larson, a dietitian and Academy of Nutrition and Dietetics spokesperson.

If you think nightshades may be worsening your pain, the Arthritis Foundation, external recommends you "eliminate nightshades from your diet for a couple weeks and slowly reintroduce them. If you find that adding nightshades triggers arthritis pain, don't eat them."

"If my inflammatory bowel disease patients or those with gut disorders followed Harvard's anti-inflammatory food guidance, their problems may get worse, not better," warns Medlin.

If you have a medical condition, always consult your doctor or dietitian before altering your diet.

Originally published November 2020. Updated February 2026.

Want more? Visit BBC Food on Instagram, external, Facebook, external and Pinterest, external or watch the latest Food TV programmes on BBC iPlayer.