If you’ve been hearing about the anti-inflammatory diet everywhere, you’re not alone. It’s not just a trend—it’s one of the most studied (and effective) ways to reduce inflammation, balance blood sugar, and support conditions like prediabetes, diabetes, arthritis, heart disease, IBS, and PCOS.

And the best part? You don’t have to overhaul your entire kitchen to start seeing results.

👉 Start small with my Anti-Inflammatory Quick-Start Guide — it walks you through exactly what to eat (and what to skip) without the overwhelm.

Why an Anti-Inflammatory Diet Matters

Inflammation isn’t always bad—it’s part of your body’s natural defense. But when poor lifestyle habits pile up (smoking, excess alcohol, processed foods, sugar, fried foods–basically a typical Western diet), it turns into chronic inflammation. That’s when trouble starts: fatigue, joint pain, insulin resistance, and increased risk for chronic diseases.

The good news? Food is one of the most powerful tools you have to fight back.

Benefits of Eating Anti-Inflammatory Foods

Foods with anti-inflammatory properties can be potent anti-oxidants and polyphenols which:

• Helps manage and even reverse insulin resistance
• Lowers risk for type 2 diabetes, heart disease, and arthritis
• Boosts immune system and slows down aging
• Supports healthy weight and reduces flare-ups
• Restores energy and helps you feel like yourself again

How an anti-inflammatory diet works (the simple version)

At its core, the anti-inflammatory diet is about balancing blood sugar and calming the immune system. Here’s the quick breakdown:

• Cut the spike-makers: sugar, refined carbs, processed foods, fried foods, and trans fats.
• Swap your fats: use olive oil, avocado oil, nuts, and fatty fish instead of margarine or fried oils.
• Choose better proteins: fatty fish, organic eggs, white meat, and the occasional grass-fed red meat.
• Load up on plants: non-starchy veggies, colorful fruits, beans, and legumes.
• Be picky with grains: avoid wheat and corn; stick with whole, intact grains like quinoa, brown rice, or steel-cut oats.

👉 Want the done-for-you food lists? They’re in my free Quick-Start Guide.

A few more things to note about reducing inflammation:

• Being overweight can create inflammatory markers in the body, so weight loss is recommended if overweight or obese
• Since blood sugar spikes (hyperglycemia) is inflammatory in the body (and cause weight gain), sugars and refined carbohydrates are one of the first things to go (visit our hub for cutting sugar + emotional eating here).
• Alcohol can be inflammatory in high amounts, but there is a bell curve effect– meaning studies have shown no alcohol to have higher inflammatory rates than moderate consumption (1-2 drinks per day), and then higher amounts than this also bring the inflammatory markers back up. Red wine is the preferred drink of the Mediterranean diet.
• Oxidated fats (those heated repeatedly) are extremely inflammatory, as well as trans fats (hydrogenated, including margarine), omega 6s, and saturated fats from feed-lot animals.
• Processed foods usually contain unhealthy fats, refined carbs and sugar, little to no fiber, and artificial colors and preservatives- meaning they should be eliminated from your eating plan as well.

🥑 What Diets Count as “Anti-Inflammatory”?

The Mediterranean diet is the most famous (and I actually use this as the basic blueprint when starting with clients), but other versions can work depending on your needs:

• Paleo (minus processed meats)
• Keto (done carefully, with clean foods, more fiber + less dairy)
• Pescatarian
• Plant-based (with tweaks to avoid certain grains)

💎It’s not one-size-fits-all. In fact, elimination diets are one of the best tools to figure out what your body loves vs. hates.

What to Expect When You Start

• Week 1–2: You may feel “off” as your body detoxes from sugar (think brain fog, low energy—aka sugar withdrawal). It’s temporary!
• Week 2–3: Digestion improves, cravings ease up, and energy begins to steady.
• By 12 weeks: You’ll notice a dramatic difference in inflammation, blood sugar, and overall health.

Pro tip: Don’t panic if your gut feels different at first. Extra fiber can stir things up. That’s normal—and it usually settles as your gut bacteria adjust.

✅ Foods to Eat More Of

• Veggies: leafy greens, cruciferous (broccoli, cauliflower, kale): high fiber foods
• Fruits: berries, apples, pomegranate, red grapes
• Proteins: fish, organic chicken/turkey, eggs, beans, lentils –> if eating red meat, make sure it’s organic and grass-fed
• Healthy fats: olive oil, avocado, nuts, seeds, fatty fish (The ideal ratio is 1:1 for omega 6 to omega 3 fatty acids to get anti inflammatory benefits.)
• Herbs + spices: turmeric, ginger, garlic, basil, rosemary

🚫 Foods to Avoid

• Processed meats (deli meat, sausage, pepperoni)
• Sugary drinks, juices, baked goods, refined grains (all sugar + refined carbs)
• Fried foods + seed oils (corn, soy, safflower, vegetable oil)
• Packaged/ultra-processed snacks
• Foods you personally don’t tolerate (dairy, gluten, nightshades, etc.)

🧪 Elimination Diets: The Fast-Track to Clarity

If you’re not sure which foods are triggering inflammation for you, an elimination diet can help uncover hidden sensitivities. Start by removing common culprits (like gluten, dairy, soy, or nightshades), then reintroduce one at a time.

This is the approach I walk my clients through inside my programs—because it’s the single best way to build a diet that’s personalized to you.

🚀 Next Steps

The anti-inflammatory lifestyle isn’t about restriction—it’s about creating meals that actually help you feel better day after day.

If you want to skip the guesswork, I’ve got you:

You don’t have to clean out your whole pantry to start feeling the difference. Just take the first step. 🌿