Any given Google search can give you a thousand and one list of anti-inflammatory foods. Specific foods here, herbs and teas there, and the occasional supplement thrown in for good measure.

As the Anti-Inflammatory Diet is my jam and I walk the walk, this tends to be frustrating for me, because committing to this type of diet isn’t just for kicks.

If it’s not for the general good health benefits and disease prevention, it’s because you’re trying to control or decrease inflammation in the body. That comes with chronic pain or a condition that you could pay for big time down the road if you don’t manage it now. Neither are fun.

Which is why the half-ass efforts on the parts of those lists give me endless grief.

Instead, let’s delve into the science-backed most anti-inflammatory foods list, why they help, and how to use them in real life.

👉 Want the printable food list + my step-by-step swaps? Grab the free Anti-Inflammatory Quick-Start Guide

What causes inflammation?

Let’s start out with what actually causes inflammation.

Your immune system is supposed to fire up when something’s wrong (like an infection or injury). That’s acute inflammation: the swelling, redness, or pain that fades as you heal.

The problem is when poor lifestyle habits (too much sugar, processed foods, fried oils, stress) keep your body in a constant state of “attack.” That’s chronic inflammation, and it’s linked to conditions like:

• Heart disease and stroke
• Type 2 diabetes and insulin resistance
• Autoimmune diseases
• Arthritis and joint pain

💡 Bottom line: You can’t avoid every trigger in life, but you can take control of your diet.

How to protect yourself from chronic inflammation

In my practice, teach what I call the CORE 4 lifestyle habits:

• Calm: manage stress
• Oscillation: daily movement
• Rest: quality sleep
• Eat: nutrient-rich foods that reduce inflammation + balance blood sugar

Even though these core pillars all work together synergistically, eating is the part you do 3+ times a day … which is why it’s the best place to start.

👉 Get the food swaps and starter meal plan in the free Quick-Start Guide.

The anti-inflammatory foods list: Foods that fight inflammation

As an Anti-Inflammatory Diet at it’s core is based on the Mediterranean Diet, you may notice that this is the first place to start. It’s become one of the most studied diets of the last two decades and has, by far, gained favor by the medical community for its ability to reduce inflammation and manage blood sugar levels, not to mention the plethora of other conditions it can either manage or help prevent.

So let’s get into the list of foods that contain the most anti-inflammatory compounds by category.

(*Note that this is not an all-inclusive list of foods on the Anti-Inflammatory Diet. It is a list of the MOST anti-inflammatory foods from each food category.)

Healthy fats

• Olive oil + avocado oil: rich in monounsaturated fats and antioxidants.
• Fatty fish (salmon, mackerel, sardines, tuna): loaded with omega-3s.
• Nuts + seeds: walnuts, almonds, flax, chia — healthy fats + fiber.

*In choosing olive oil and avocado oil, look for expeller-pressed. Extra virgin olive oil is a great choice, and its recommended that you find a brand that is sourced from California.

👉 Action step: Cook with olive oil, snack on nuts, and aim for fish 2–3 times a week.

Anti-inflammatory proteins

Proteins that are anti-inflammatory can come from one of two sources: animal-based or plant-based.

• Cold-water, fatty fish: anchovies, tuna, salmon, mackerel (wild-caught, not farmed)
• Eggs (organic)
• Soy (organic): Non-organic soy is heavily sprayed with glyphosate which has been shown to be toxic and inflammatory.

Healthy carbohydrates

There are many sources of carbohydrates that fight inflammation. Listed in the general Anti-Inflammatory Diet you’ll find that whole grains and many other vegetables are included.

Although whole grains do have anti inflammatory benefits, the science is still a bit conflicting of their ability in fighting inflammation. (This is not to say that they promote inflammation.)

Non-starchy vegetables

As blood sugar levels can affect inflammation in the body, I always advise choosing loads of non-starchy vegetables first when planning meals.

These vegetables are whole foods that have nutrient-rich polyphenols and phytochemicals that are potent antioxidants and fight inflammation.

It’s always recommended to ‘eat the rainbow’ because each color in plants is indicative of different groups of polyphenols. Getting a variety of these helps your body get the different types that it needs to keep your systems healthy.

Here are the top-recommended non-starchy vegetables:

• Dark leafy greens: kale, spinach, arugula, collard greens, mustard greens
• Red vegetables: tomato, red bell pepper, beet, radish
• Cruciferous: broccoli, cauliflower, cabbage, brussels sprouts, bok choy

Starchy Plants

Starchy vegetables are ones that contain resistant starches. These food are packed with nutrients and fiber. The fiber combined with resistant starch is what creates this magical environment in the gut that reduces inflammation.

Caution should be given in overdoing it with fruits, though: They do still contain natural sugars that can cause a rise in blood sugar levels.

Higher blood sugar is inflammatory, so it’s important to find a balance of satisfaction while being careful of blood sugar spikes.

Colorful fresh berries

The antioxidants found in berries help maintain a healthy immune system, and the resistant starches and fiber in fresh berries give an even bigger boost of anti-inflammatory power. The best choices are:

• blueberries
• strawberries
• raspberries
• blackberries
• tart cherries
• pomegranate seeds (not technically a berry, but a fruit with really powerful anti-inflammatory compounds)

💡 Tip: Keep it fresh or frozen — cooking breaks down some of the resistant starches.

Nuts and seeds

Nuts contain a great deal of nutrition including vitamins and ellagitan (a kind of tannin). They also contain a combination of monounsaturated polyunsaturated fats that decrease inflammation. The best options include:

• Walnuts
• Almonds
• Hazelnuts
• Pecans
• Pistachios
• Seeds like chia and flax (already mentioned)

Mushrooms

Mushrooms have antiseptic properties, are full of fiber, and are one of the few dietary sources of Vitamin D. Although chaga mushrooms are thought to be the most anti-inflammatory, they can be difficult to find in the grocery store. If you’re adding mushrooms to a dish, any type at the grocery store will be beneficial.

Herbs and spices

Some herbs and spices have anti-inflammatory properties and can block inflammatory cytokine activity. The most anti-inflammatory options are:

Turmeric

Probably the most well-known anti-inflammatory spice, this ingredient contains curcumin, along with over 300 other active compounds, that acts as an anti-inflammatory nutrient.

Holy Basil

Also known as a delicious and fresh herb to cook with, holy basil also has potent anti-inflammatory properties. It has a slightly bitter and spicy flavor, so if that puts you off, it’s also available in supplement or tea form.

Ginseng

Typically considered a more Asian supplement, ginseng has been used for thousands of years for a myriad of health issues, including the reduction of inflammatory markers.

The thing to know about ginseng is that there are two main types: Asian (Panax ginseng) and American (Panax quinquefolius). If you need more energy, Asian ginseng is more beneficial, while the need for relaxation would call for American ginseng.

Garlic

Not only is garlic delicious, but its compounds are also highly effective at boosting antioxidants as well as pulling inflammatory markers down.

Cardamom

Cardamom has been shown to be highly antioxidant and anti-inflammatory in multiple studies. Although cardamom is traditionally used in Asian-flavored dishes, it can also be found in supplement form.

Black pepper

Although black pepper is a staple seasoning in most households, it actually holds powers beyond flavor. Its main compound is called piperine, which reduces inflammation in the body. As an added bonus, black pepper also increases the bioavailability of other beneficial supplements, making it a must for every meal.

Rosemary

Delectable fragrance aside, rosemary contains a dense combination of polyphenols shown to be beneficial for many inflammatory conditions (including joint pain and stiffness, asthma, arthritis, and skin conditions) due to its anti-inflammatory properties.

Cinnamon

Although there are two most well-known types of cinnamon (Ceylon and Cassia), only Cassia (the kind you can find in the grocery store) was found to reduce both inflammatory markers CRP and MDA.

Ginger

Last but not least in herbs and supplements is ginger. This spicy but sweet ingredient contains over 100 active compounds that squash inflammation in the body. It’s prevalent in Asian dishes, but can be taken in supplement form as well.

Dark chocolate

Dark Chocolate contains antioxidants compounds. Flavonols are a tasty ingredient that helps to reduce inflammation and can also be useful for brain health. Choose 70% cacao to get the best benefits while avoiding added sugars.

Beverages

Coffee and tea contain many agents known for lowering inflammation, including EGCG (green tea) and chlorophyll. Good options are green tea, oolong, white, and ginger.

When consuming coffee or teas, be wary of turning a beverage with anti inflammatory agents into pro inflammatory compounds by creating sugary beverages. If you need these sweetened, add natural calorie-free sweeteners like stevia, monk fruit, or erythritol.

💡Read all about The Best Sugar Substitutes for Fighting Inflammation HERE.

Some insight on how an Anti-Inflammatory Diet Works

At its core, this style of eating looks a lot like the Mediterranean Diet (plant-heavy, fish, healthy oils) but refined based on your personal needs. That might mean:

• Cutting out sugar and processed foods first (everyone benefits from this).
• Testing controversial foods like dairy, soy, or grains with an elimination diet if symptoms persist.
• Building meals that keep blood sugar steady throughout the day.

👉 Want the full roadmap? Get my Quick-Start Guide. It’s the easiest way to stop guessing and start feeling the difference in just a week.

Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)

YES! I WANT THE GUIDE! →

• Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
• The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
• My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)

GET YOUR FREE 

ANTI-INFLAMMATORY

QUICK-START GUIDE!

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When you’re trying to lower inflammation, it’s not just about adding the “good” foods. It’s about cutting the worst offenders first.

You can eat kale, salmon, and blueberries all day long, but if you’re still flooding your body with sugar, fried oils, or refined grains, you’re not giving your body a fighting chance.

The problem? It’s not always obvious which foods are the culprits. Some are clear, others depend on your body, and a few are downright controversial. Let’s walk through them together so you know exactly where to start.

👉 Want the done-for-you food list? Grab my free Anti-Inflammatory Quick-Start Guide. It lays out the foods to eat, avoid, and swap –> so you can see results faster.

What is chronic inflammation?

Think of inflammation like a fire alarm. Short-term, it’s helpful: your immune system kicks in to fight infection or heal an injury. But when that alarm never turns off (thanks to daily sugar hits, fried foods, and processed snacks) you’re left with chronic inflammation.

That’s when you start seeing:

• Plaque buildup in arteries (hello, heart disease + stroke risk)
• Worsening of autoimmune conditions
• Blood sugar spikes that feed insulin resistance

And it all ties back to what’s on your plate.

How foods cause inflammation

What I’ve determined after years of research is that there is no one-size-fits-all Anti-Inflammatory Diet.

Yes, some foods are universally inflammatory, but others depend on sensitivities, medical conditions, or even how they’re processed.

I like to break them into three buckets:

1. Known Inflammatory Foods (backed by science)
2. Your Personal Allergies or Intolerances (unique to you)
3. Controversial Foods (may or may not cause inflammation depending on your body)

Let’s unpack each.

KNOWN inflammatory foods

These are the foods that the overwhelming majority of scientific studies, trials, and reviews have determined to be inflammatory to the body. If you only do one thing, cut out this list first:

Sugar

Sugar is one of the most inflammatory foods, and I listed it first because there’s a pretty large population of people (especially those trying to get on an Anti-Inflammation Diet) that are hooked on sugar and refined carbohydrates and feel completely stuck and hopeless.

Why sugar is bad

First and foremost, the majority of sugars available at the grocery store and in processed foods is highly refined. Each different form (especially high fructose corn syrup) is dangerous in its own right. Sugar causes a blood sugar spike and then crash, which has been shown to damage our metabolism, leading to weight gain and chronic disease with repeated use. This can also lead to chronic inflammation, cancers, obesity, chronic kidney disease and fatty liver disease.

Hyperglycemia (high blood sugar) has been shown to induce and increase the inflammatory response. What that means is that if you have regular excessive sugar intake, you have a constant rollercoaster of hyperglycemia and then subsequent blood sugar crashes all day long.

Natural Sugars vs Added Sugar

Many people who start an Anti-Inflammation Diet want to know what the difference is between ‘sugar’ and ‘added sugar’.

Added sugar (on a food label) indicates the amount of additional sugar that was added into the packaged food. When you have a food that has natural ingredients that inherently have carbohydrates then it will show ‘sugars’ on the label. Food companies must now distinguish between which of those sugars are natural sugars in the product and which ones have been added.

Be aware that even natural sugars can be inflammatory foods even if they’re in fruits.

Also be wary of natural sugars from maple syrup, honey, and agave. They’re still sugar.

Most common places to find sugar

Honestly anything that’s processed or packed these days will most likely have sugar in it. Obvious foods are breakfast items, snacks, and desserts. Lately several natural food companies have been introducing snack and breakfast bars with minimal ingredients that are promising.

Hidden sources of sugar

Where sugars get overlooked is 2 different places:

• Disguised sugars: This is when they’re listed as the 50-something and growing different variations of sugar on the food label.
• Not-so-obvious foods: This is where sugar is getting added into foods that you’d never expect (like bacon, spaghetti sauce, BBQ sauce, etc).

Artificial Sweeteners

Artificial sweeteners have been under fire a lot the last few years, and with good reason. Aside from anecdotal accounts, studies have shown that the compounds in artificial sweeteners wreck gut health and induce pro-inflammatory changes, which is vital to a diet that will reduce inflammation.

**These are NOT the same as natural zero-calorie sweeteners.

Examples of artificial sweeteners are:

• saccharin (brand name Sweet N Low- the pink packet)
• aspartame (brand name Nutrasweet- the blue packet)
• sucralose (brand name Splenda- the yellow packet)

📄Read all about the Best Sugar Substitutes for Inflammation HERE.

Trans fats

Artificial trans fats are highly inflammatory and should be avoided at all costs. They’ve been connected with hardening of the arteries and heart disease. These are fats that have been chemically altered to stay fresh for longer and are banned in many countries.

Sources of trans fats

Most trans fats are found in bakery-type items but can really be in anything processed.

How to recognize trans fats

On food labels, you’ll know if trans fats are present because the label will use the word ‘hydrogenated’ or ‘partially hydrogenated’ or ‘partially hydrogenated oils’ (something to that effect).

One thing to look out for is labeling on the package that says, “0 grams trans fats per serving”. What that usually means is that they’ve made the serving size on the label so small that they’re using a labeling loophole to be able to state that there are no trans fats when in fact there are. Read the ingredients list always.

Refined grains

Refined carbohydrates in the form of grain flours are inflammatory foods because of the effect on blood sugar levels. In fact, they can raise glycemic levels as much as a candy bar. They also have all the nutrition stripped away, leaving very little in its place except a substance that will put you on the same rollercoaster as sugars.

Where to find refined carbs

Refined grains are in bread, bakery items, cereals, and even things you wouldn’t think about like breaded (and especially breaded and fried) foods.

Alcohol

Alcohol is an interesting inflammatory food because studies have shown that moderate consumption can have a more positive effect depending on the source. Usually this is limited to red wine.

But alcoholic drinks can have a two-fold punch. If the drink is a cocktail full of sugar, you’re getting a double dose of inflammatory foods in a single drink.

CRP is an inflammation-associated marker showing elevated inflammatory levels among people who drink more than safe amounts.

Processed meats

Processed meat refers to meats that have been mechanically ‘put together’. Processed meat consumption has been linked to chronic inflammation and disease, including cancer.

These include deli meats, beef jerky sticks, and other processed meats that you’d expect to find on a charcuterie board.

Vegetable oils and seed oils

These types of oils are highly inflammatory because they’re super refined, and then are usually oxidized by the time they make it into processed foods, or get reheated many times over which also causes oxidation. Oxidation induces the inflammatory response.

Vegetable oils and seed oils to avoid include corn oil, vegetable oil, peanut oil, cottonseed oil, and canola oil that isn’t organic and expeller pressed.

Saturated fats

Although most data until the last few years has indicated saturated fats trigger inflammation, all the studies done (apart from recent ones) never differentiated between sources of the animal saturated fats.

Animal based saturated fats

Saturated fats from animals have different omega 3:6 ratios depending on how they were raised and fed, which can offset the inflammatory response. What this means is that occasional consumption of saturated fat may be ok when the source and quality is taken into account.

Sources of animal-based saturated fat includes meat and dairy products.

Plant based saturated fats

Saturated fat from plant sources includes palm oil and coconut oil. Again- the quality of these is what matters as refined sources have been shown to have inflammatory compounds. (Read more about these below) 👇.

Foods that trigger you personally

These fall into two different categories really: Foods you already know you’re allergic (or sensitive) to, and foods that science has shown you should avoid if you have certain conditions.

Allergies and intolerances

Foods that you know you’re allergic to absolutely promote inflammation in the body. The same goes for foods you have an intolerance or sensitivity to because they induce inflammatory markers when ingested, and you have a subsequent reaction to the food.

If you know you have an allergy (say, peanuts) or an intolerance (like lactose), those foods create an inflammatory response every time you eat them. Even if they’re “healthy” for someone else.

Not sure? An elimination diet or allergy test can help you pinpoint what’s making you feel inflamed, bloated, or foggy.

👉 Action step: Keep a food + symptom journal for a week. If you notice repeat flare-ups (joint pain, rashes, bloating) after certain foods, flag them for elimination.

Foods to avoid based on condition

Depending on your given condition that you’re trying to manage, several have studies backing up avoiding certain foods that cause inflammation. These would include:

• metabolic conditions like type 2 diabetes, PCOS, and insulin resistance
• GI conditions like IBS and IBD
• respiratory conditions like asthma or COPD
• rheumatoid arthritis or other inflammatory arthritis
• autoimmune conditions/disease (like celiac disease)
• endocrine/hormonal conditions like thyroid or adrenal conditions

That being said, there are specialty subsets of foods that could cause inflammation for some of these conditions. These include lectins, FODMAPS, nightshades, and fructans.

Controversial foods that could cause inflammation

These are the foods where science has studies showing results that are inconclusive.

This could be because the study size was very small, it was done on animals instead of humans, funding of the study creating bias on the outcome, or the data collection methods relied on study participants remembering things versus having a more concrete data collection method (for example).

Whole grains

With the slurry of new dietary styles comes criticism for different food groups for one reason or another. With low carb diets and keto picking up the pace in the last decade or so, this means carbohydrates are getting a lot of flack. Especially whole grains.

Science shows that when in their whole or cracked forms, whole grains are full of nutrients and needed fiber (because gut health is crucial on an Anti-Inflammatory Dietary Style), but that doesn’t mean that any given grain won’t disagree with you.

📄Read more about Whole Grains HERE

Legumes

Also in line with new dietary styles, especially Paleo or the caveman diet, legumes have also come under fire. Again, studies show that these are full of nutrients, protein, and fiber. But legumes can absolutely disagree with some people.

Soy

Soy has come under fire because of the connection to hormones, specifically- estrogen. Soy has been shown to have effects on hormones, but the changes have been fairly small. Again, studies on this go back and forth in that aspect, but in regard to inflammation specifically, the science shows that soy can fight inflammation.

The variable that could make it promote inflammation is for it to NOT be organic (because it is heavily sprayed with glyphosate if not organic), and when it’s in oil form because it’s most likely to also not be organic, and also is heavily refined and oxidated.

Dairy

Historically, studies on dairy products have been heavily criticized because of the amount of lobbying done by the dairy association in the last few decades. Some studies show no change in inflammation when consuming dairy, and others show inflammatory markers increase, especially with GI conditions like IBS.

So here’s the breakdown: milk has lactose (which is a sugar) and should be avoided.

But other dairy foods like plain, unsweetened yogurt have been shown to be beneficial in boosting gut health, and also have a few studies showing anti-inflammatory effects. Especially when they come from organic grass-fed sources as the dairy products from those animals have the same balanced omega 3:6 ratios as red meat that comes from organic grass-fed sources.

📄 Read more about Dairy HERE

Red meat

This was covered a bit under saturated fats, but red meat has been shown in the past to trigger and affect inflammatory markers. The problem with these studies was that the quality and source of the meat wasn’t considered.

Recent studies have shown that there is a difference based on those factors. When the sources are organic grass-fed, there was an increase in anti-oxidant and anti-inflammatory activity.

📄Read more about Red Meat HERE

Nightshades

Nightshades have been villainized heavily because of claims that they create an inflammatory response. Studies have shown this isn’t actually the case (except in some GI conditions), and in fact, the Arthritis Foundation actually recommends including them in your diet because of their high nutritional value.

📄Read more about Nightshades HERE

Saturated fats

Again, saturated fats now have more recent studies backing them up if they come from organic, grass-fed, pastured sources. This is because it balances the omega 3:6 ratios, which controls inflammatory markers.

📄Read more about Saturated Fats HERE

How to know which foods cause your inflammation

Really the only way to know for sure if these foods promote inflammation in your body is to do an elimination diet.

This is when you eliminate certain food groups (listed above) all at once, or even if varying chunks, then reintroduce them back one at a time, slowly, to see how you react.

It takes intention, but it’s the most reliable way to build an eating plan that’s personal, sustainable, and actually works.

All in all, you should absolutely eliminate the obvious offenders (the foods shown to induce inflammation and your personal food allergies and intolerances).

But the remainder are up to you. The foods listed in the last category of controversial foods have been shown to have a ton of nutrients, but that’s not to say you won’t personally react to them.

Again, the bottom line recommendation is to adhere to the basic Mediterranean diet guidelines, do an elimination diet if you’re having symptoms still, and then create an eating plan from there.

Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)

YES! I WANT THE GUIDE→

• Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
• The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
• My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)

YES! I WANT THE GUIDE→

If you’ve been trying to eat anti-inflammatory, you’ve probably come across a dozen different food lists — and they all seem to say something different about dairy.

Some say it’s a total no-go. Others say yogurt is practically medicine. So, does dairy actually cause inflammation… or not?

I get why you’re confused. For years, the dairy industry has told us milk builds strong bones and yogurt keeps our gut healthy. And truthfully, milk is rich in calcium and vitamin D, and yogurt’s probiotics can help your digestion.

But here’s the problem: the science isn’t black and white. Some studies say dairy reduces inflammation, others say it can make things worse. So how do you know what’s true for your body?

⚡ Stop Guessing Which Foods Fuel Your Inflammation

Dairy might be one of your triggers… but it’s not the only sneaky culprit.
My Anti-Inflammatory Quick Start Guide shows you:

• The 10 foods to swap first to start feeling better fast
• A printable shopping list for easy swaps (no full pantry clean-out required!)
• My 4-step method to start your anti-inflammatory journey today

👉 Yes! Send Me the Quick Start Guide →

Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)

YES! I WANT THE GUIDE→

• Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
• The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
• My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)

YES! I WANT THE GUIDE→

Step 1: Know What Inflammation Actually Is

Your immune system fires up inflammation whenever it senses a threat — like an infection, injury, or even certain foods your body sees as “trouble.”

• Acute inflammation is short-term and visible (like redness or swelling from a cut).
• Chronic inflammation is the sneaky one. You can’t always see it, but it quietly contributes to joint pain, fatigue, digestive issues, and even conditions like autoimmune disease, diabetes, and heart disease.

If you’re trying to lower inflammation with food, dairy is one of those “maybe” categories. For some people, it’s perfectly fine. For others, it quietly keeps the fire burning.

Step 2: Understand the Dairy + Inflammation Link

Here’s what makes dairy controversial:

Interestingly, different cows produce different types of casein (A1 vs. A2). A2 milk may be less inflammatory for some people. Also, many studies have also shown decreases in inflammation with dairy intake as well.

A very recent systematic review of these studies says these beliefs are simply not true. That the literature reviewed indicates that dairy has either a neutral effect or beneficial.

1: Sugar (lactose) and blood sugar spikes

Lactose is milk sugar, and sugar can fuel inflammation — especially if it spikes your blood sugar.

2: Saturated fat

Lower-quality, feedlot cow’s milk is higher in pro-inflammatory compounds.

Grass-fed or raw dairy tends to have a healthier omega-3 to omega-6 balance.

3: Proteins: Casein and Whey

These are the main proteins in milk. Some people react to them, triggering bloating, acne, or even joint pain.

Benefits + Considerations for Dairy

We can absolutely get calcium and Vitamin D from other sources than dairy. For example, an 8 oz glass of milk has 300 mg of calcium in it.

You can get the same amount in a glass of soy milk, 3/4 cup of almonds, 1 1/2 cups dried figs, 2 cups of cooked kale, 2 cups of bok choy, or 6 oz of tofu.

There are also many other options for a slightly smaller amount of calcium, but when they’re added up, you can obviously go without dairy to get your RDA of calcium.

As far as Vitamin D sources, from late March to September, you can get your daily dose by spending about 10 minutes a day outdoors. Year-round good sources of Vitamin D include:

• Oily fish
• Egg yolks
• Red meat (that is organic and grass-fed)
• Anti-inflammatory foods that are fortified
• A Vitamin D3 supplement

A Vitamin D supplement (if you choose not to consume dairy) may be a really good decision since it’s estimated between 59% to 77% of the population is Vitamin D deficient.

So, no, we don’t need dairy, but it has become a staple ingredient across the globe. The surge in dairy-free diets, however, has prompted food companies to step up and start producing many other dairy substitutes that rival taste and texture of traditional dairy products.

Step 3: Spot Dairy Inflammation Symptoms

Want to know if dairy could be causing issues for you? Watch for these signs:

• Bloating, gas, or bathroom changes
• Acne or skin rashes (like eczema or psoriasis)
• Morning joint stiffness or flare-ups
• Fatigue or brain fog after meals

✅ Micro-Action: Track your dairy intake and these symptoms for the next 3 days. If you notice a pattern, consider removing dairy for 2 weeks to see if things improve.

Step 4: Choose Dairy Wisely (If You Keep It)

If you tolerate dairy, quality and type matter most:

Best Options:

• Plain, organic yogurt (probiotics help calm the gut)
• Kefir or other fermented dairy
• Cottage or ricotta cheese (ideally grass-fed)
• Goat cheese or feta (often easier to digest)

Better Quality:

💎Grass-fed, organic, or raw dairy = less inflammatory compounds

Skip or Limit:

• Processed cheeses and sugary flavored yogurts
• Fat-free milk (heavily processed and missing natural enzymes)

Step 5: Decide if Dairy Belongs in YOUR Diet

Here’s your quick self-check:

• ✅ Lactose intolerant? Exclude it.
• ✅ Have a diagnosed milk allergy? Exclude it.
• ✅ Have celiac, eczema, or autoimmune flares? Test an elimination.
• ✅ IBS or IBD symptoms after dairy? Test an elimination.

If you said “yes” to any of the above, start with a short elimination test instead of guessing.

Your Next Step: Stop Guessing, Start Testing

Dairy is just one piece of the anti-inflammatory puzzle. Other foods could be silently fueling your joint pain, fatigue, or flare-ups.

Instead of piecing together random internet lists, grab my Anti-Inflammatory Quick Start Guide. Inside, you’ll get:

• ✅ The 10 foods to swap first to calm inflammation fast
• ✅ My 4-step method for building a diet that actually works for YOUR body
• ✅ A printable shopping list to make it simple (no full pantry clean-out required!)

👉 Download your Quick Start Guide now and finally see how much better you can feel in just a week.

What dairy foods can I have on the Anti-Inflammatory Diet?

Here are your best options for dairy intake:

Yogurt

Yogurt can be a good choice for dairy as long as it’s purchased in plain, unflavored form, and also organic. Yogurt is thought to reduce inflammation by enhancing the impartiality of the intestinal lining via probiotics and also has nearly all the lactose (sugar) removed naturally via the fermentation process.

Probiotics provide several health advantages, including improved immune function and a robust and less porous intestinal gut lining. Consequently, it would reduce the odds of inflammation owing to the entrance of toxins and chemicals into the body through the stomach lining.

Fermented dairy products like yogurt and kefir are the primary sources of probiotics. Studies reported that consuming them frequently may prevent or limit inflammation by strengthening gut health.

Cottage cheese and ricotta cheese

Cottage and ricotta cheese are good choices in their most natural form (these frequently have thickeners added). And the best choice is from organic grass fed cows.

Other cheeses

As with all other dairy choices, cheeses that are organic and from grass fed cows are the best option due to the balanced ratios of omega 3:6. Cheeses also have considerably less lactose than other dairy products, and some that are lactose sensitive have found they can consume some cheeses and not have symptoms.

Goat cheese and feta

Although goat cheese (which includes feta) isn’t from cows, and therefore doesn’t contain the same proteins, it is a good choice to substitute in on recipes when cow’s dairy foods aren’t an option.

Feta doesn’t typically have the same strong flavor that other goat cheeses do, and it’s a staple in Mediterranean fare.

I will also add that per the Mediterranean Diet guidelines (which are like the basic blueprint to an Anti-Inflammatory Diet), dairy is allowed, but in moderation.

Bottom Line

Dairy isn’t automatically “good” or “bad.” It’s about your body + the quality you choose. Test it, track it, and make choices that calm inflammation instead of fueling it.

You’ve got this — and my Quick Start Guide will show you the exact next steps to take.

As always when it comes to questions about allergies, intolerances, or sensitivities to food, the best place to start is with your doctor.

And the combination of anti-inflammatory lifestyle choices and an elimination diet with the guidance of a nutritionist is the best way to get answers for your specific needs when it comes to building your personal Anti-Inflammatory Diet.

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As the last two decades have increased interest in dietary styles like Paleo and keto, questions and criticism surrounding their healthfulness have followed. After all, they promote a significant increase in meats and are considered a high-fat diet.

Outdated research on saturated fats

We’ve been fed the line that fats make you fat and unhealthy, but sugar is ok since a published study (funded by the sugar industry) in the ’70s infiltrated every health outlet available, shaping the dramatic (and detrimental) increase in sugar consumption. This myth alone has been suggested to be a huge contributor to the rise in insulin resistance, chronic inflammation, and other metabolic disorders.

A typical high-fat Western diet has been linked to potential harm by academics for years. A low-fat diet had long been recommended in the past as the healthiest strategy to lower the risk of cardiovascular disease, diet-induced obesity, insulin resistance, and other inflammatory conditions.

In reality, your body requires dietary fats from nutrition to function correctly.

Nutritional benefits of dietary fat

Dietary fat is a significant energy source that aids in absorbing specific vitamins and minerals. Fat is utilized in cell membranes, each cell’s essential exterior, and the sheaths surrounding nerves. It is required for blood clotting as well as muscular action.

As mentioned before, saturated fat is no longer seen as an evil character. In reality, some fats, such as monounsaturated fat and omega-3 fatty acids (which is a polyunsaturated fatty acid), are necessary for a healthy diet. On the other hand, some fats may exacerbate chronic inflammation and impair your general health.

Trans fats

Trans fats are, by far, the worst. They are a byproduct of the hydrogenation process, which is used to transform saturated oils into liquids and keep them from going stale. There are no proven health advantages associated with trans fats, and there is no safe ingestion threshold. As a result, trans fats have been banned in many countries.

Saturated fats

According to new research, saturated fat is not necessarily harmful and may be incorporated into a health-promoting diet.

It’s not surprising to be perplexed as a result of decades of contradictory information.

Let’s discuss saturated fatty acids and highlight the most recent findings of saturated fats in nutrition research to know the truth and debunk the myths. But also to understand if it has a role in chronic inflammation and even has a place in the anti-inflammatory diet.

What are saturated fats?

The molecular structure of all fats is the same: a chain of carbon atoms connected to hydrogen atoms. However, the length and form of the carbon chain and the number of hydrogen atoms attached to the carbon atoms distinguish one fat from another.

Apparent slight structural variations result in significant differences in function and appearance.

Saturated fats are abundant in our daily diet. These fats have only single bonds between carbon molecules and are saturated with hydrogen molecules, as the name implies. Therefore, they are solid at normal temperatures due to the saturation of hydrogen molecules.

Saturated fat may be found in red meat, whole milk, whole-milk dairy dishes, cheese, coconut oil, and many commercially prepared baked goods.

Saturated fats have commonly referred to as “bad fats” by healthcare practitioners and academics. Keeping saturated fat consumption to a minimum and substituting it with nutrient-dense food alternatives has been suggested by health organizations throughout the world for decades to help reduce heart disease risk and boost general health.

However, a flurry of new research has complicated the link between saturated fat and heart disease. According to a systematic review of 21 studies, there is insufficient evidence to prove that saturated fat increases the risk of heart disease. However, replacing saturated fat with polyunsaturated fat may reduce the risk of heart disease.

Additional studies indicated that replacing saturated fats with polyunsaturated fat in healthy oils (such as olive oil, expeller-pressed canola oil, and avocado oil) while reducing unhealthful oils (like peanut oil, corn oil, and sunflower oils) and increasing high-fiber carbohydrates is the best way to reduce heart disease risk.

This issue lacks concrete solutions. Although saturated fat increases some heart disease risk factors, there is no solid evidence that saturated fat is the sole cause of cardiovascular disease.

What is the saturated fat-inflammation link?

Processed meals high in saturated fats, such as fast food and fried foods, have been related to several health problems, including an increased risk of obesity.

As per the researchers, inflammation in obesity can be induced by a fundamentally different system from the one that regulates normal immune responses. According to a 2010 study, saturated fats “short-circuit” both mouse and human immune cells, resulting in an abnormal inflammatory response.

This potential inflammatory mechanism can be stopped without interfering with immune cells’ normal response to infection-like signals, implying that medications to lower inflammation and diabetes risk in obesity might be developed without inhibiting the immune response.

To resolve a problem, we must first identify its core cause. This relation provides a completely new way to learn about how to prevent metabolic diseases caused by excess saturated fatty acids, which may be prevented by reducing their consumption.

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How could saturated fats increase inflammation?

Saturated fat consumption influences a significant inflammatory cell type in the immune system, which then affects inflammatory gene expression.

Macrophages are often regarded as the immune system’s first-responders to infection or injury. For example, when fat-storing cells get loaded with fat and start to fail in the case of obesity, macrophages jump in to clean up the mess.

The researchers revealed that saturated fatty acid activates a different set of genes in macrophages than those responsible for infection detection. They discovered that one gene, which produces the protein IRE1alpha, is particularly sensitive to the presence of saturated fats in macrophages.

IRE1alpha detects the buildup of saturated fats and reacts by interacting with the inflammasome, a protein complex within the cell. This protein complex causes the generation of a major inflammatory signal known as IL-1beta, which has long been studied in diabetes.

The additional saturated fats that macrophages must quickly digest under obesity-like conditions effectively short-circuit IRE1alpha, whose typical function is to provide quality control and remodeling in the endoplasmic reticulum.

The researchers observed that blocking this fat-sensing function of IRE1alpha inhibited macrophages from activating this inflammatory pathway in response to dietary fat but had no effect on macrophages’ capacity to release IL-1beta in response to infection-related signals.

Do saturated fats fit in an Anti-Inflammatory Diet?

Although saturated fats have long been considered harmful, newer research has shown that it really is more about quality than strictly labeling all saturated fat as bad or inflammatory.

That being said, if you’re considering including them in your anti-inflammatory diet, it’s recommended that you do so with those quality guidelines in mind.

What foods contain saturated fats?

The following are some examples of common foods high in saturated fats:

Full-Fat Dairy Products

A 1-cup portion of whole milk has 4.5 grams of saturated fat, while the same quantity of 1% milk comprises just 1.5 grams. Creams have the highest content in this case, having 28 g of saturated fat per cup. (Also in this category are full-fat sour cream, yogurt, cottage cheese, and ricotta).

Butter

The high saturated fat content of butter is one of the reasons why many baked items have been considered unhealthy. A spoonful of butter contains around 7 grams of saturated fat.

Tropical oils

Even though there are certain medical advantages to tropical oils (which include palm oil and coconut oil), they are also heavy in saturated fat. Saturated fat in coconut oil is higher than in butter, beef fat, or lard. It contains around 90% saturated fat, with one tablespoon providing 12 grams.

Red Meat

Saturated fat levels are high in beef, lamb, and pork. Moreover, even the lean slices of beef comprise 4.5 grams of saturated fat per 100 grams.

However, red meat does contain other sources of fats. And depending on the source, that can balance the omega 3 to 6 ratio, which has an effect on whether or not that cut of meat is inflammatory. (Keep reading to see why!)

Recommended sources

Grass-fed beef

When most people hear the word red meat, they typically think of beef, which is often thought to be unhealthy as part of a high fat diet, but it can bring certain advantages when consumed from the right sources.

According to research, an animal’s diet can influence the nutritional value of the meat on the consumer’s plate.

Grass-fed beef has been demonstrated to be lower in fat, higher in healthy fatty acids, higher in vitamins, and a rich source of a range of minerals. According to 2009 research, consumers benefit substantially from grass-fed beef.

Organic butter or ghee

As newer research is indicating that quality is the main differentiating factor, butter or ghee can be consumed when from organic and grass-fed sources. This is because the milk fats contain those balanced omega 3:6 ratios that help control inflammation.

Coconut oil

Although coconut oil is nearly completely composed of saturated fat, it has the reputation of being a healthy alternative, especially in the Paleo diet. It is commended for its health advantages, which include antibacterial and antioxidant capabilities, enhanced skin and oral health, and the possibility of weight loss.

Medium-chain triglycerides (MCTs), a kind of saturated fatty acid, are abundant in coconut oil. Consuming MCTs may boost the number of calories your body burns, and consequently, it may aid in weight loss.

Research has shown that virgin, unrefined coconut oil is able to reduce inflammation, whereas refined (possibly because of the refining process) has the opposite effect.

Palm oil

Palm oil has a comparatively high saturated fat content compared to other liquid oils at around 34%.

However, palm oil is high in antioxidants, including vitamin E. This vitamin is essential for maintaining the function of your immune system and allowing your cells to communicate with one another.

According to research, consuming enough vitamin E in your diet can lower your risk of cardiovascular disease.

It is worth noting that reheating changes the chemical composition of the oil. It is recommended that these tropical oils not be reheated because, if consumed, they increase free radicals in the body, which can cause inflammation.

Replacements

As per Mediterranean diet guidelines, sufficient replacements would depend on how you’re using it. For example, olive oil has a lower smoke point, so if you plan to saute something, avocado or grape-seed oil may be a better option.

To avoid oxidation of olive oil, choose extra virgin from trusted sources and reserve its use for non-heated foods like salad dressings or vinaigrettes.

Guidelines for the Mediterranean Diet also confirm that consuming saturated fatty acids in moderation and consuming them from the right sources can bring many health benefits and minimize the risk of inflammation, obesity, heart disease, chronic diseases, and other health complications.

Discover My Unique 4-Pronged Approach to the Anti-Inflammatory Diet So You Can Get Started Immediately (Without Getting Overwhelmed or Cleaning Out Your Entire Pantry)

YES! I WANT THE GUIDE→

• Why a full-scale pantry clean out is NOT the best way to start your anti-inflammatory journey, and the steps you can take instead to make sure you’re fueling your body with foods that love you back
• The essential foods you MUST add into your diet if you want to nourish and heal your body naturally
• My anti-inflammatory shopping list so you can quickly fill your cart with the right foods (no googling in the produce aisle or wasting hours staring at ingredient lists)

YES! I WANT THE GUIDE→