An anti-inflammatory diet: which foods reduce inflammation in the body
Silent inflammation can often go unnoticed for some time and have a major impact on your health, energy and well-being. Eating the right foods is one way to help the body control inflammatory processes and restore a sense of balance.
Answers to frequently asked questions about inflammation
What we eat has a direct influence on the inflammatory process: Certain types of food such as berries, leafy green vegetables and foods that are rich in omega-3s have a regulatory and protective effect while highly processed convenience products, sugary cakes and biscuits and fried food can contribute to inflammation.
An anti-inflammatory diet focuses on unprocessed foods that are as close to their natural state as possible and contains a significant amount of fruit and vegetables.
Berries, nuts, seeds, leafy greens, fermented foods like kefir, kimchi and kombucha, fish, onions, red vegetables such as red peppers, beetroot and red cabbage, etc.
Highly processed foods, red meat and sausages, products made with white flour, large quantities of alcohol, refined sugar, etc.
Chronic, or ‘silent’, inflammation usually goes unnoticed, the immune system is constantly active and this has a damaging long-term impact on the body. Acute inflammation is the body’s short-term response to injuries or infections. Typical symptoms include redness, swelling and pain.
Silent inflammation places a constant strain on the body, upsets regeneration and can increase the risk of developing medical conditions such as diabetes and cardiovascular or autoimmune diseases. At the same time, it weakens the mitochondria, popularly known as the ‘powerhouse’ of our cells, thus accelerating the cellular ageing process.
- a poor diet and the overconsumption of omega-6 fatty acids
- chronic stress
- oxidative stress (when free radicals damage the body’s cells)
- lack of sleep
- lack of exercise
- imbalanced gut flora
Inflammatory processes can be inhibited by following a healthy diet comprising lots of anti-inflammatory foods, getting enough exercise and sleep, and reducing stress.
What actually is inflammation? And what effect does it have on the body?
‘Classic’, or acute, inflammation is generally something positive. It’s one of our body’s most important defence mechanisms. As soon as it encounters viruses, bacteria or injuries, the immune system activates specific defence cells and sends out signals aimed at combating the trigger and initiating the healing process. This is usually characterised by redness, swelling, heat, pain and a loss of tissue function at the impacted site. Increased inflammatory markers can also be detected in the blood.
These inflammatory responses are suppressed again as soon as the danger has been banished and the regeneration process completed.
What is silent inflammation?
Problems occur when these responses are not ‘switched off’ properly and inflammation is left hiding in the body. This is what we refer to as ‘silent inflammation’. It usually develops gradually over months and years, and can go unnoticed for a long period. During that time it causes permanent tissue damage, upsets the repair processes and inhibits cell regeneration.
What triggers silent inflammation?
A poor diet, lack of exercise, chronic sleep deprivation and persistent stress can leave the immune system permanently switched on, thus contributing to inflammation in the body. However, recurring patterns rather than individual, unhealthy habits are mainly responsible for keeping the immune system in a constant, low-level state of alert.
When it comes to what we eat, highly processed and sugary foods play a particular role. They can cause strong fluctuations in blood sugar levels and contribute to raised levels of inflammatory substances in the body.
Gut flora and silent inflammation
Recent findings show that an imbalance in the intestinal microbiome – in other words, the gut flora – can additionally boost inflammatory processes. The gut is much more than a huge digestive organ: It communicates with the brain, the immune system and other organs through the gut-brain axis. As well as digestion, this connection also influences your inflammatory processes, stress reactions and general well-being.
Potential consequences of silent inflammation
In the long run, chronic inflammatory processes can contribute to numerous complaints and diseases, including:
- type-2 diabetes
- dementia
- non-alcoholic fatty liver (NAFL)
- chronic headaches, muscle and joint pain
- sleep disturbances
- increased insulin resistance
- leaky gut
- accelerated cell ageing
- cardiovascular diseases
Recognising the differences between acute and silent inflammation
| Acute inflammation | Silent inflammation | |
|---|---|---|
| Trigger | Reaction to physical injury | Various factors including lifestyle and stress |
| Aim / function | Part of natural defence / healing mechanisms | No clear benefit; can have long-term damaging impact |
| Symptoms | Clearly visible: redness, swelling, pain, etc. | Non-specific or largely unnoticed: tiredness, lack of energy, susceptibility to infections |
| Duration | Short-term and disappears when healing completed | Long-term and low-level |
| Consequences | Normal process usually without consequences | Can increase risk of chronic disease |
Anti-inflammatory foodstuffs: what really helps?
An anti-inflammatory diet focuses on unprocessed foods that are as close to their natural state as possible. It’s just as important to eat a diverse range of foodstuffs, including lots of fruit, vegetables, wholegrain products and healthy fats. Certain nutrients can support anti-inflammatory effects in the body. Our overview shows a selection of these nutrients, with examples of the foods in which they are present.
Omega-3 fatty acids
Reduce inflammatory signals and enhance cell membrane function. Found e.g. in lentils, walnuts, chia seeds, rapeseed oil, fatty fish (salmon, mackerel, herring), fish oil, algae oil
Antioxidants (vitamins C and E, polyphenols, carotenoids)
Neutralise free radicals and protect cells. Found e.g. in berries, leafy greens, red peppers, kiwis, citrus fruits, fennel, green tea, olive oil, wheat germ oil, tomatoes, carrots
Fibre
Promotes a healthy gut flora and strengthens the gut barrier. Found e.g. in pulses, nuts, kernels, seeds, wholegrains and pseudograins, mushrooms, fruit, vegetables
Secondary plant compounds
Regulate inflammatory processes and protect cells. Found e.g. in turmeric, curry, ginger, broccoli, herbs
Fermented foods and prebiotics
Support a healthy gut flora, stimulate the growth of beneficial gut bacteria and have an indirect anti-inflammatory effect
- Fermented foods: Sauerkraut (raw), kimchi, kefir, yoghurt, kombucha (without sweeteners), miso, tempeh
- Prebiotics: Found e.g. in psyllium husks, oat beta-glucans, acacia fibre, inulin from chicory or artichokes
Minerals & trace elements (magnesium, zinc, iron, selenium)
These micronutrients play a key role in a properly functioning immune system, in antioxidative processes and in regulating inflammation. Found e.g. in raw cocoa powder, pulses, almonds, sesame, wholegrain products, spinach & dark leafy greens, Brazil nuts (due to the high selenium content max. 2-3 a day)
List of anti-inflammatory foods
It helps in everyday life to keep a small selection of anti-inflammatory and nutrient-rich foods on hand. They support the immune system and help keep everything in balance.
Healthy sources of protein
These help protect cells, support regeneration and stabilise the immune system:
- lentils, chickpeas, black beans
- tofu, tempeh
- natural yoghurt or plant-based yoghurt (unsweetened)
- eggs (in moderation)
- fatty fish (salmon, herring, mackerel, in moderation)
Green vegetables & antioxidants
These foodstuffs protect cells, reduce inflammation and strengthen the body's defences:
- broccoli
- spinach (fresh or frozen)
- kale
- courgettes
- peppers
- berries (fresh or frozen)
- herbs such as parsley, coriander, basil
Healthy fats & anti-inflammatory fatty acids
The following fats can reduce inflammatory processes and support cell membranes:
- almonds, cashew nuts, walnuts
- flaxseed, chia seeds
- nut butter (e.g. almond butter)
- virgin olive oil, virgin rapeseed oil, flaxseed oil
Spices & secondary plant compounds
Add these natural anti-inflammatories to your daily meals:
- turmeric (ideal with pepper & a little fat)
- ginger
- cinnamon
- garlic
- green tea
Omega fatty acids as part of an anti-inflammatory diet
Omega-6 fatty acids are important for the body and serve a variety of functions. However, in the Western world they are often consumed in large quantities via refined vegetable oils and highly processed foods. If not enough omega-3s are consumed alongside them, this can cause an imbalance and contribute to inflammatory processes in the body. As guidance: A 4:1 ratio or less is recommended between omega-6s and omega-3s.
Omega-6 and omega-3 fatty acids in brief
Sources of omega-6 (frequently consumed in typical diets):
- vegetable oils like sunflower oil, maize oil or soybean oil
- highly processed convenience products
Sources of omega-3 (generally not consumed enough):
- plant-based sources: linseed, linseed oil, chia seeds, walnuts, rapeseed oil
- animal sources: fatty fish such as salmon, herring and mackerel
- supplements: fish oil or algae oil
Foods that contribute to inflammation
Certain foods and ways of preparing food can have an adverse influence on the body’s inflammatory processes if consumed too often or in large amounts. They can disrupt the metabolism, cause an imbalance in the gut flora or switch on inflammatory signals in the body. These include:
- highly processed convenience products with lots of additives
- products made with white flour, including white bread, baked goods and refined carbohydrates
- foodstuffs high in sugar, sweets and soft drinks
- eating too much meat
- industrially produced trans fats (e.g. in crisps, fast food, baked goods)
- overuse of vegetable oils rich in omega-6, especially if heated to a high temperature
- excessive alcohol consumption
Recognising and replacing daily habits that promote inflammation
Making even small changes in your everyday life can help reduce inflammatory processes in the body. It’s less about strictly forbidding yourself to eat something and more about making conscious decisions. Mindful eating, for example, can help you break out of unconscious eating habits or emotional eating and start listening to your body’s signals again.
Contributes to inflammation
Habits to avoid
- Eating meals ‘on the go’ due to a lack of time
- Sugary snacks when stressed or exhausted
- Often reaching for highly processed convenience products
- Sitting for a long time without moving
- Irregular sleep rhythm
- Constant sensory overload (TV, laptop, mobile phone, etc.)
Better alternatives for the body
Habits to adopt
- Eat mindfully, sitting down, take a short break & eat slowly
- Nutritious snacks, e.g. nuts, fruit, hummus with vegetables, yoghurt with berries
- Fresh, simple meals with lots of vegetables, wholegrains and healthy fats
- Exercise breaks, short walks or gentle activity
- Go to sleep and get up at fixed times, and adopt a calming evening routine
- Make a point of switching off, e.g. don’t eat in front of the TV, and banish mobile phones from the dinner table
Mini checklist: Am I following an anti-inflammatory diet?
This short self-reflection will help you to gauge how anti-inflammatory your eating habits already are:
- Does my diet mainly consist of unprocessed, plant-based foods?
- Do I use sugar, white flour and finished products sparingly on a day-to-day basis?
- Do I regularly include healthy fats such as nuts, seeds or high quality oils?
- Do I make sure to get enough fibre from vegetables, pulses and wholegrains?
- Do I drink enough water during the course of the day?
- How do I feel after eating – light and pleasantly full or tired and bloated?
- Are my energy levels stable throughout the day or subject to strong swings?
The more questions you answer with ‘Yes’, the more you are doing to help your body regulate inflammation and maintain a healthy balance.
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