Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (2024)

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Written by Rebecca Strong; edited by Jessica Orwig

2021-04-04T03:31:28Z

This article wasmedically reviewedbySamantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City.

Medically Reviewed

Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board.

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (1)

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (2) Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (3)
  • Anti-inflammatory foods may help reduce inflammation and the chronic diseases associated with it.
  • Anti-inflammatory foods include nuts and seeds, fruits and vegetables, and protein like fatty fish.
  • Anti-inflammatory diets exclude foods like processed meats, high-sodium snacks, and whole-fat dairy.

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Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (6)

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Some of the most common and debilitating diseases, including heart disease, diabetes, arthritis, cancer, Alzheimer's, and Crohn's disease, have been linked to chronic inflammation. Fortunately, research indicates that it's possible to keep inflammation at bay by maintaining a healthy diet.

Certain foods have been shown to trigger the inflammatory response, while others contain antioxidants and other substances that can keep it in check. The anti-inflammatory diet is based on this principle.

Below is a list of foods that can either promote or combat inflammation, as well as a 7-day anti-inflammatory meal plan.

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Anti-inflammatory foods and inflammatory foods

The anti-inflammatory diet encourages eating whole foods (like fruits, vegetables, nuts, seeds, and fish) and avoiding processed foods that are high in refined sugars, flours, and trans fats.

A 2015 research report indicated that one of the most important considerations for reaping the benefits of this diet is reducing your intake of pro-inflammatory omega-6 fatty acids (found in many vegetable oils) while increasing your intake of anti-inflammatory omega-3 fatty acids (found in oily fish and seeds).

Here's a list of foods to prioritize, as well as some to limit, according to Harvard Health, Mayo Clinic, The American Society for Nutrition, and the Arthritis Foundation:

Inflammatory foodsAnti-inflammatory foods
Refined carbohydrates (anything made with white flour, including bread and pasta)Whole grains (brown rice, barley, oats, millet)
Fried foodsHeart-healthy oils (extra-virgin olive oil, avocado oil, walnut oil)
Red meat (beef, lamb, pork)Leafy green vegetables (kale, spinach, collard greens)
Processed meat (pepperoni, sausage, hot dogs)Pulses (black beans, chickpeas, kidney beans, lentils)
Added sugar (sucrose and high-fructose corn syrup)Nuts (almonds, walnuts, pistachios)
Trans fats (margarine, shortening)Fatty fish (salmon, mackerel, sardines)
Artificial sweeteners like aspartame and sucralose (in diet soda, sugar-free ice cream, and juice)Cruciferous vegetables (Brussels sprouts, cauliflower, and broccoli) and dark yellow vegetables (carrots, pumpkin, squash)
Processed foods made with soybean oil, corn oil, sunflower oil, cottonseed oil, peanut oilSeeds (flax seeds, sesame seeds, chia seeds)
Alcohol in excessFruit (berries, oranges, apples, grapes, pears, cherries)
Saturated fats (Whole-fat dairy, lard)Herbs (basil, oregano, rosemary, sage, thyme)
Artificial preservatives and additives (like emulsifiers and dyes)Spices (cinnamon, cumin, garlic, cayenne pepper, turmeric)
Processed snacks and desserts (cookies, crackers, and chips)Wine, especially red (in moderation)
High-sodium foods (canned soups, deli meat)Dark chocolate (70% or above, in moderation)

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Anti-inflammatory meal plan

"This meal plan is designed specifically to reduce the frequency of inflammation and improve overall gut health," says Allen Campbell — a Boston-based chef who previously served as Tom Brady and Gisele Bündchen's personal chef.

Note that you should measure out portion sizes of each meal to fit your specified daily caloric needs.

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Day 1

Breakfast: Cinnamon walnut chia pudding with sliced banana

Lunch: Rosemary lemon turkey sliders, sweet potato hash, and marinated green beans with sauerkraut

Dinner: Poached cod, mashed roasted fennel (or celery or onion) and butternut squash, and spiced collards (or spinach or kale)

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Day 2

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (8)

Breakfast: Chia pudding with almond milk and berries

Lunch: Cauliflower rice bowl with curried lentils, roasted broccolini (or broccoli), and apple cider vinaigrette

Dinner: Sesame orange tempeh bowl with bok choy (or spinach), broccoli, seared avocado, and pickled radish

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Day 3

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (9)

Breakfast: Banana and almond yogurt parfait with toasted almonds

Lunch: Egg and avocado salad with wilted spinach and lemon caper vinaigrette (or other vinaigrette at the store)

Dinner: Lemongrass garlic chicken bowl with roasted broccoli and carrots, pickled daikon (or turnips or radishes), and scallion vinaigrette (or other vinaigrette you prefer)

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Day 4

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (10)

Breakfast: Pineapple, green banana, and maca (or chia seeds or coconut) smoothie

Lunch: Black bean taco bowl, marinated red cabbage slaw (or pico de gallo), avocado, and lime

Dinner: Quinoa sliders with butternut squash fries and red kale and sauerkraut slaw

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Day 5

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (11)

Breakfast: Banana-based smoothie bowl with almond milk, chia seeds, hemp seeds, flax seeds, raw cacao (or unsweetened cocoa powder), and warm blackberries

Lunch: Spring pea bowl with bok choy (or spinach), broccolini (or broccoli), toasted nori, and miso tahini dressing (or other preferable dressing)

Dinner: Cauliflower and quinoa tabouli with roasted beets and pickled red onion vinaigrette

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Day 6

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (12)

Breakfast: Asparagus and basil frittata with roasted parsnips, swiss chard, and lemon chili oil

Lunch: Sesame garlic lentils with brown jasmine rice biryani, bok choy (or spinach), and kimchi

Dinner: Lamb (or other ground meat) meatballs with roasted squash, Brussels sprouts, and cumin apple cider vinaigrette

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Day 7

Why anti-inflammatory diets are great for overall health and a 7-day meal plan to get started (13)

Breakfast: Mango lime smoothie with toasted coconut

Lunch: Smoky grass-fed sirloin (or other meat) with parsnip puree and pickled green bean and fennel (or celery or onion) salad

Dinner: Five-spice tempeh with daikon slaw, wilted greens, and sesame lime dressing

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Insider's takeaway

What you eat plays a significant role in preventing and managing inflammation and the many diseases associated with it.

As a general guide, the anti-inflammatory diet emphasizes eating more antioxidant-rich plant-based foods (such as fruits, vegetables, legumes, and whole grains) while minimizing your consumption of foods high in added sugars, saturated fat, or trans fats.

Another crucial component of the anti-inflammatory diet is optimizing your omega-6 to omega-3 ratio by prioritizing omega-3 over omega-6 fats.

Rebecca Strong

Rebecca Strong is a Boston-based freelance writer covering health and wellness, food and wine,fitness, and travel. In addition to contributing to the Health Reference andKitchen verticals at Insider, she has also written for Healthline, Health magazine, Bustle, StyleCaster, PopSugar, AskMen, and Elite Daily. You can follow her work on Twitter.

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