Anti-Inflammatory Diet
Definition
An anti-inflammatory diet emphasizes whole, nutrient-dense foods that reduce chronic inflammation while minimizing processed foods, refined sugars, and inflammatory fats that promote inflammation. Key components include colorful vegetables and fruits, omega-3 fatty acids, herbs and spices, nuts and seeds, and fermented foods. It forms the foundation of many naturopathic treatment plans.
Why It Matters
Chronic inflammation underlies most chronic diseases—from autoimmunity and cardiovascular disease to diabetes, cancer, and neurodegeneration. An anti-inflammatory diet reduces inflammatory markers, supports immune balance, improves gut health, and helps prevent and manage chronic conditions through food as medicine.
Related Conditions
Related Modalities
Frequently Asked Questions
Top anti-inflammatory foods include fatty fish (salmon, sardines), leafy greens, berries, turmeric, ginger, extra virgin olive oil, nuts (especially walnuts), green tea, and cruciferous vegetables. Eating a rainbow of colorful plant foods ensures diverse anti-inflammatory compounds.
Some people notice improved energy and reduced bloating within days. However, measurable reductions in inflammatory markers and significant symptom improvements typically take 4–12 weeks of consistent adherence. Chronic conditions require longer commitment for lasting benefits.
Dr. Sanika Kshirsagar, ND
Doctorate of Naturopathic Medicine (ND)
Bastyr University, Kenmore, WA
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