Pro-Inflammatory vs Anti-Inflammatory Foods
| Anti-Inflammatory (Eat More) | Pro-Inflammatory (Limit) |
|---|---|
| Oily fish (omega-3) | Processed / red meat |
| Extra virgin olive oil | Refined vegetable oils (sunflower, corn oil) |
| Colourful vegetables | Ultra-processed food |
| Berries and dark fruits | Sugary drinks and refined sugar |
| Walnuts and almonds | White flour products |
| Turmeric (curcumin) | Excessive alcohol |
| Green tea | Trans fats |
| Dark chocolate >70% | Fast food |
Anti-Inflammatory Effects on Blood Tests
| Test | Typical Improvement With Diet | Timeframe |
|---|---|---|
| CRP (C-reactive protein) | 10–40% reduction | 4–8 weeks |
| ESR | Moderate reduction | 6–12 weeks |
| Triglycerides | 20–30% reduction | 4–8 weeks |
| Blood glucose / HbA1c | 5–15% improvement | 8–12 weeks |
| Blood pressure | 5–10 mmHg reduction | 4–8 weeks |
Turmeric EvidenceCurcumin (active compound in turmeric) has genuine anti-inflammatory effects in trials — 500–1000 mg curcumin extract (not just cooking turmeric) daily reduces CRP and joint pain in rheumatoid arthritis and IBD. Add black pepper to increase absorption by 2000%.
Conditions That Benefit Most From Anti-Inflammatory Diet
- Rheumatoid arthritis — reduces joint inflammation, may reduce medication need
- Inflammatory bowel disease (Crohn's, UC) — reduces flares
- Psoriasis — reduces skin inflammation
- Type 2 diabetes — reduces insulin resistance
- Non-alcoholic fatty liver disease (NAFLD) — reduces liver inflammation
- Cardiovascular disease — reduces atherosclerotic plaque inflammation
How long before I see results?
CRP levels typically fall within 4–8 weeks of consistent dietary changes. Joint symptoms in arthritis may take 3–6 months to show meaningful improvement.
Is gluten-free anti-inflammatory?
Only for people with coeliac disease or gluten sensitivity. There is no evidence that avoiding gluten reduces inflammation in people without these conditions — and gluten-free processed foods are often worse nutritionally.
Should I take omega-3 supplements?
If you don't eat oily fish 2–3 times per week, a fish oil supplement (1–2g EPA+DHA daily) is a reasonable option. Algae-based omega-3 is a vegan alternative.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.