The anti-inflammatory diet: what does the evidence say?

Corrine Toyn - Registered Dietition & Head of Healthcare Marketing, The Turmeric Co.

Patients arrive at consultations having already read about “anti-inflammatory” eating, usually via search engines promising miracle ingredients. However, as healthcare professionals, the more useful frame is this: an anti-inflammatory way of eating exists as a pattern, not an over-reliance on a single food.

To help support conversations with your patients, this article summarises the latest evidence relating to an anti-inflammatory diet.

Inflammation: acute vs chronic

Acute inflammation is intended to be protective as it is the immune system’s immediate response to injury or infection, resolving once healing is complete. Chronic, low-grade inflammation is more of a clinically relevant target as this indicates immune activity that has stayed elevated over time, often without obvious symptoms, and is implicated in the pathophysiology of several long-term conditions.

Where the evidence stands

  1. Mediterranean-style patterns have the strongest signal. A 2024 umbrella review of 27 articles and 30 meta-analyses found the Mediterranean diet produced the largest reduction in CRP among dietary patterns assessed in randomised trials. However further well conducted studies are needed.
  2. DASH shows a similar profile. Along population and mechanistic data, DASH and Mediterranean-style eating are both associated with improved lipid and blood pressure profiles, which independently reduce cardiovascular risk alongside any direct anti-inflammatory effect.
  3. Dietary patterns vs single foods. Foods commonly cited as anti-inflammatory include berries, olive oil, leafy greens, green tea, oily fish, as well as spices such as turmeric. It’s worth noting that population-level evidence for whole dietary patterns is the strongest vs evidence for any single ingredient.

What does an anti-inflammatory pattern look like in practice?

Practically, anti-inflammatory eating overlaps closely with the Eatwell Guide and with standard cardioprotective dietary advice:

  • At least 5 portions of varied fruit and vegetables daily, across colours
  • Wholegrains and fibre-rich carbohydrates (oats, wholemeal bread, brown rice, wholewheat pasta) — fibre also supports the gut microbiota, which has its own bidirectional relationship with systemic inflammation
  • Pulses, nuts and seeds as regular protein and fibre sources
  • Plenty of spices such as garlic, ginger, turmeric, cinnamon and herbs which can also add flavour
  • Unsaturated fats (olive oil, rapeseed oil, nuts, seeds, avocado) in place of saturated fat sources (butter, ghee)
  • Two portions of fish per week, one oily (or plant omega-3 sources such as walnuts, chia and flaxseed for those who don’t eat fish)
  • Fermented foods (yoghurt, kefir, kimchi) as a route to supporting gut and immune health, though evidence here is still developing

On the other side, less frequent intake of processed meat, foods high in saturated fat and free sugars, and alcohol kept within UK guidance all align to an anti-inflammatory way of eating.

There’s no clinical justification for excluding foods such as gluten or dairy without a diagnosed allergy, intolerance or condition such as coeliac disease. Unwarranted exclusion diets increase burden and risk of nutritional gaps without strong evidence of inflammatory benefit.

What role can turmeric play?

Turmeric contains a group of plant compounds called curcuminoids, including the active ingredient curcumin. Curcumin has attracted substantial research interest as it’s thought to exert many of its biological effects through modulation of multiple signalling pathways involved in inflammation and oxidative stress.  

Inflammatory conditions: where individualisation matters

“Inflammation” spans very different clinical entities and dietary advice is not interchangeable across them. During a flare, foods that are otherwise nutritious may worsen symptoms for some patients. Patients with a diagnosed inflammatory condition or specific medical concerns warrant referral to a healthcare professional rather than generic dietary advice.

Conversation points for consultations with your patients

  • Frame it as a long-term eating pattern, not a detox or challenge – sustained adherence is what the evidence supports
  • Redirect focus from single foods towards overall dietary patterns
  • Anchor to familiar UK guidance such as the Eatwell Guide
  • Address diet as one modifiable factor among several such as sleep, activity, smoking, alcohol, stress and body composition which can all interact with inflammatory status

Sources