Diet to Fight Inflammation: Evidence-Based Foods and Strategies for Lasting Health

Chronic inflammation is a silent driver behind many health challenges, from persistent fatigue to more serious conditions like heart disease and diabetes. Unlike the body's short-term, protective response to injury, long-standing inflammation can quietly damage tissues and shorten lifespan over time.

The right diet to fight inflammation does more than reduce discomfort—it can actively help restore balance, improve energy, and lower the risk of illnesses that erode quality of life. I focus on evidence-backed foods and practical changes that transform daily meals into powerful tools for health and longevity.

You'll find proven strategies and nutrient-dense options in the sections ahead, as well as insights on how small diet adjustments can create lasting benefits. Along the way, I’ll touch on how specific habits—including the health benefits of kiwi skin—may support your anti-inflammatory goals.

Understanding Inflammation: What It Is and Why It Matters

Inflammation moves beneath the surface of our health, sometimes protective, sometimes harmful. Most people think of swelling, redness, or pain, but the process is far more complex. When trying to adopt a diet to fight inflammation, it’s important to understand what’s happening inside the body, why it begins, and what drives it to last longer than it should.

What Is Inflammation?

Inflammation is the body's defense reaction to injury, infection, or irritants. It triggers the immune system, calling white blood cells and chemicals to the affected area. The goal is containment and repair. When you scrape your knee or catch a cold, the warmth, swelling, and pain that follow are classic signs the body is working hard to protect you.

This response is both rapid and targeted. Enzymes break down damaged cells while the immune system neutralizes threats such as bacteria or viruses. The area might feel sore, but it eventually improves as the injury heals.

Acute vs. Chronic Inflammation

• Acute Inflammation Acute inflammation is short-term and resolves when the threat passes. After an exercise session, your muscles may ache as the body repairs tissue. If you get a cut, redness and swelling quickly appear but fade as you heal. The entire process is precise, controlled, and temporary.

• Chronic Inflammation Chronic inflammation is different. Problems start when the immune response persists, even once the initial problem is gone. Chronic inflammation operates below the surface—there’s no obvious redness or pain. Instead, it lingers for months or years, quietly damaging tissues, blood vessels, and organs. Unlike acute inflammation, chronic inflammation is subtle and harder to detect without lab tests or new symptoms.

Sources of chronic inflammation often include:

• Ongoing stress

• Poor diet

• Environmental toxins

• Lack of exercise

• Unmanaged infections or conditions

Health Risks of Ongoing Inflammation

Unchecked inflammation doesn’t just slow you down; it’s directly linked to a range of serious health problems. The science is clear: inflammation is a driver behind many common, chronic diseases. Here’s how it can impact the body over time:

• Heart disease: Inflammation can damage blood vessels and promote plaque build-up.

• Diabetes: It impairs insulin function and glucose metabolism.

• Obesity: Fat tissue produces inflammatory chemicals.

• Autoimmune conditions: The immune system attacks healthy cells.

• Digestive disorders: Chronic inflammation may trigger conditions like Crohn’s or ulcerative colitis.

The silent nature of chronic inflammation means most people live with it for years, only learning about it when symptoms become too severe to ignore.

Why Diet Choices Matter

Diet is one of the most effective—and controllable—ways to reduce long-term inflammation. Everyday foods influence how the immune system works. Meals high in refined sugar, saturated fats, and processed ingredients can keep the body in a state of constant alert. On the other hand, a diet to fight inflammation, rich in colorful fruits, fiber, omega-3 fats, and phytonutrients, can actively slow or even reverse this damaging process.

Simple, consistent changes in daily meals create compounding benefits over time. While factors like sleep, stress, and genetics play a role, what you eat remains a cornerstone of inflammation management.

Understanding the science behind inflammation makes it easier to choose foods and habits that support repairs—not just short-term comfort. For those interested in additional food strategies, you may also find useful parallels to fast natural weight loss tips, which often overlap with anti-inflammatory diet principles.

With a solid grasp of inflammation’s true impact, shifting your daily menu becomes not just a choice, but a powerful step toward lasting health.

Key Principles of an Anti-Inflammatory Diet

Building a diet to fight inflammation requires strategic choices about which foods you put on your plate. These decisions go beyond avoiding processed foods; they involve adding nutrients that help the body repair itself at a cellular level. The guiding principles involve consuming more whole, plant-based foods, balancing fat intake, and focusing on fiber for gut support. In this section, I explore the dietary shifts that make an impact, explaining the science in practical terms so you can apply these habits daily.

The Role of Antioxidants and Phytochemicals

Antioxidants are natural compounds that protect cells from oxidative stress. When the body experiences ongoing inflammation, harmful molecules known as free radicals can accumulate, damaging DNA and weakening cell membranes. Antioxidants neutralize these free radicals, which helps limit cellular injury.

are plant compounds that function as antioxidants and offer extra defense against inflammation. They modulate immune system responses and may restrict the production of pro-inflammatory chemicals in the body.

Some of the best sources of antioxidants and phytochemicals include:

• Berries such as blueberries, raspberries, and blackberries

• Leafy greens like kale, spinach, and collards

• Cruciferous vegetables — broccoli and Brussels sprouts

• Colorful fruits such as cherries, oranges, and kiwis

Eating a wide variety of colorful plants ensures you’re getting a spectrum of these protective compounds. The skin of certain fruits, especially kiwis, is particularly high in antioxidants and fiber, making it a smart addition. You can find more about these benefits in my overview of the health benefits of kiwi skin.

Omega-3 Fatty Acids vs. Omega-6: Achieving Balance

Fats play a main role in regulating inflammation. Omega-3 fatty acids, found in fatty fish and some seeds, help dampen the body’s inflammatory response. Omega-6 fatty acids, however, tend to promote inflammation when consumed in high amounts, especially from processed seed oils common in packaged foods.

The standard Western diet often contains far more omega-6 than omega-3 fat, throwing the body’s natural balance off track. To encourage an anti-inflammatory effect, it helps to adjust this ratio.

Include more omega-3s by choosing:

• Salmon, sardines, herring, and mackerel

• Walnuts and flaxseeds

• Chia seeds

• Canola and perilla oils in small amounts

Limit omega-6 sources like:

• Corn oil, soybean oil, sunflower oil, and products fried in these oils

• Some commercial baked goods and snacks

I focus on fish twice per week and use seeds to round out salads, yogurt, or smoothies. If you follow a plant-based plan, flax, chia, and walnuts are top choices.

Fiber’s Impact on Gut Health and Inflammatory Processes

Dietary fiber feeds the trillions of bacteria that call your gut home. A well-nourished microbiome supports immune balance, reduces inflammation, and strengthens the gut lining. This barrier helps keep harmful substances from escaping into the bloodstream, where they might trigger a broader inflammatory response.

Some of the clear benefits of high-fiber foods:

• Improved digestion: Fiber bulks up stool and keeps the system regular.

• Stabilized blood sugar: Slower absorption prevents spikes that stress the body and raise inflammation.

• Greater satiety: Fiber-rich meals keep you full longer and help manage weight, which in itself reduces inflammation risk.

Certain fruits, like kiwi, offer a double benefit—antioxidants plus fiber—especially if you eat the skin. If you want practical tips and an in-depth breakdown of eating kiwi skin safely, refer to my resource on health benefits of kiwi skin.

Other high-fiber foods for an anti-inflammatory diet:

• Beans and lentils

• Whole grains like oats, barley, and quinoa

• Raw vegetables and leafy greens

Including these foods each day supports both your gut and your immune defenses. You can also look at routines built around plant-forward meals, such as those outlined in the healthy sushi guide, which blends fiber-rich seaweed, vegetables, and fish for a balanced, anti-inflammatory approach.

These principles provide a foundation for building an effective diet to fight inflammation—choose foods that restore balance, promote gut health, and deliver clean fuel to your cells.

Top Anti-Inflammatory Foods to Include

Building a diet to fight inflammation starts with your grocery list. The most effective foods not only contain vitamins and minerals but also deliver powerful antioxidants, healthy fats, fiber, and nutrients documented to calm the body’s inflammatory response. Strategic food choices can shift your body’s balance toward healing while providing the energy and satisfaction needed for daily living. Below, I outline research-backed standouts you can add to your routine for proven impact.

Standout Fruits and Vegetables

Fresh produce sits at the center of every diet to fight inflammation. Certain fruits and vegetables stand out due to their exceptional content of antioxidants, phytonutrients, and vitamins.

• Berries (blueberries, strawberries, raspberries, blackberries): Packed with anthocyanins and vitamin C, berries help neutralize free radicals. Their dark colors are a sign of high antioxidant content. Try berries in smoothies, yogurt, salads, or as a vibrant oatmeal topping.

• Leafy Greens (spinach, kale, Swiss chard, collards): These greens offer high levels of vitamin K, lutein, and beta-carotene, all recognized for reducing inflammatory pathways. Sauté them in olive oil or blend into soups and smoothies.

• Cruciferous Vegetables (broccoli, Brussels sprouts, cauliflower): Glucosinolates and sulforaphane in these veggies deliver an extra anti-inflammatory boost. Roasting, steaming, or stir-frying brings out their flavor and preserves nutrients.

• Kiwis: Often overlooked, kiwis offer an impressive mix of vitamin C, fiber, and antioxidants. For an added nutritional edge, leave the skin on (after washing)—it’s edible and increases both antioxidant and fiber content. For more details on how kiwi can add value to an anti-inflammatory diet, explore my resource on the health benefits of kiwi skin.

Tips to increase intake:

• Prewash and slice some fruits and vegetables for easy access.

• Add a handful of greens to your morning eggs or smoothie.

• Toss a mix of berries and nuts over your salads.

Healing Power of Healthy Fats and Protein Sources

Certain fats and proteins strongly reduce inflammation when included regularly. Fatty fish, in particular, contain omega-3s that dampen inflammatory responses at a cellular level.

• Fatty Fish (salmon, sardines, mackerel, herring): Rich in EPA and DHA (types of omega-3s), these oils signal the body to lower inflammation. Aim for two to three servings a week, grilled or baked for best results.

• Nuts and Seeds (walnuts, flaxseeds, chia seeds, almonds): Offer both healthy fats and antioxidant vitamin E. Sprinkle seeds over yogurt or oatmeal, or snack on a small handful of mixed nuts daily.

• Olive Oil: Extra virgin olive oil contains oleocanthal, shown to mimic the effects of anti-inflammatory medications. Use as your primary oil for cooking and dressings.

• Eggs and Lean Poultry: While not all proteins are created equal, eggs and skinless poultry provide a solid protein base without added saturated fat.

A routine that blends these protein sources—switching between fatty fish, plant-based protein, and lean animal sources—offers variety in nutrients and flavor, essential for long-term sustainability. For more inspiration on eating to reduce inflammation and support healthy body weight at the same time, see my guide to science-backed fat loss tips.

Incorporating Fermented and Fiber-Rich Foods

Your digestive tract is home to trillions of gut bacteria, which work in tandem with your immune system. Fermented and fiber-rich foods feed good bacteria, strengthen the gut lining, and reduce inflammation across the body.

Examples of anti-inflammatory, gut-friendly foods include:

• Yogurt (with live cultures): Supports growth of beneficial bacteria. Look for labels that say “live and active cultures.”

• Kefir: Similar to yogurt but thinner and higher in probiotics, kefir can be enjoyed as a drink or smoothie base.

• Sauerkraut and Other Fermented Vegetables: Naturally rich in probiotics. Add to sandwiches, grain bowls, or as a tangy side dish.

• High-Fiber Options (beans, lentils, oats, whole grains): Promote stable blood sugar and feed gut bacteria the fuel needed to create anti-inflammatory byproducts called short-chain fatty acids.

Ways to include more:

• Toss beans or lentils into salads and soups.

• Add a spoonful of sauerkraut to avocado toast.

• Enjoy unsweetened kefir or yogurt with berries for breakfast or a healthy snack.

• Choose oats or barley as a base for grain bowls.

If you’re also focused on weight management alongside inflammation, many of these same foods double as practical solutions for safe, natural fat loss, offering both short-term satisfaction and long-term results.

A diet to fight inflammation isn’t built around one superfood but an ongoing commitment to including these ingredients each day. By prioritizing fruits, greens, healthy fats, and fiber, you build a plate designed for repair and resilience.

Foods and Habits to Avoid for Lower Inflammation

A successful diet to fight inflammation goes beyond adding more fruits, vegetables, and healthy fats. It also means knowing which foods and routine habits fuel chronic inflammation. Evidence shows that certain common ingredients and lifestyle patterns raise inflammatory markers and can sabotage efforts toward better health. Focusing on practical strategies, this section lays out what to limit or avoid, how to spot hidden triggers, and provides smarter swaps for a lower-inflammation lifestyle.

Common Inflammatory Ingredients in Processed Foods

Many everyday foods contain ingredients linked to higher inflammation. These often sneak into packaged snacks, frozen meals, and even products labeled as "healthy" or "natural." The top culprits are:

• Trans fats: Found in margarine, store-bought pastries, fried fast foods, and non-dairy creamers. Trans fats (“partially hydrogenated oils” on labels) increase levels of inflammatory markers and have been directly tied to heart disease.

• High-fructose corn syrup: Widely used to sweeten sodas, cereals, sauces, and even some yogurts. Regular intake raises uric acid, which promotes inflammation, and can worsen insulin resistance—a key risk factor for chronic illness.

• Artificial sweeteners: Aspartame, sucralose, and saccharin may disrupt gut bacteria and, in some people, trigger inflammatory immune responses. While marketed as a "healthier" replacement for sugar, they may prolong cravings for sweet foods and do little to support an anti-inflammatory diet.

Other common inflammatory foods include:

• Refined sugars (in sweets, desserts, soft drinks)

• Processed meats (bacon, sausage, deli meats)

• Deep-fried snacks (chips, fries)

• Excessive alcohol (more than one drink per day for women, two for men)

Healthier alternatives for a diet to fight inflammation:

• Replace margarine and fried foods with olive oil or avocado oil.

• Sweeten foods with whole fruit, pureed dates, or a small amount of local honey.

• Choose plain Greek yogurt or unsweetened dairy alternatives.

• Opt for minimally processed meats or plant-based proteins when possible.

• Stick to water, herbal teas, or homemade flavored sparkling water instead of sugary drinks.

Changing what you reach for in the grocery store—and reading ingredient lists closely—puts you in control.

How to Spot Hidden Sources of Inflammation in Everyday Meals

Inflammatory ingredients don’t always appear where you'd expect. Hidden sugars, preservatives, and unhealthy fats can lurk in products as diverse as salad dressing, granola bars, and ready-made soups. Building label-reading skills provides powerful protection. Here’s how I approach it:

• Check the ingredient list first—not just the front of the package.

• Watch for code words: “partially hydrogenated,” “corn syrup,” “maltodextrin,” “artificial flavors,” and “monosodium glutamate (MSG).”

• Note the order of ingredients. If sugar, syrup, or oil appear among the top three, that food is best limited.

• Be wary of claims like “0g trans fat” or “all-natural.” Products can still contain ingredients associated with inflammation.

Practical swaps can lower dietary inflammation every day:

• Make homemade salad dressings using olive oil, vinegar, and spices instead of bottled versions high in added sugars and preservatives.

• Prepare overnight oats with fresh fruit and seeds in place of pre-sweetened instant packets.

• Choose air-popped popcorn with a sprinkle of herbs over packaged buttery microwave popcorn.

Food is only part of the equation. Lifestyle habits matter too. Poor sleep, ongoing stress, and lack of recovery time all heighten inflammatory responses, even with a clean diet. Simple changes like prioritizing sleep and practicing basic stress reduction can deliver real improvements in how you feel.

Physical routines, such as a shower after exercise, also help you manage recovery and reduce inflammation. A post-exercise shower, whether hot or cold, has been shown to support muscle repair and may reduce joint pain—another simple option for broader inflammation control. For a deeper review, see my breakdown of hot vs cold shower benefits for post-workout recovery.

Staying alert to what’s hidden in food and recognizing lifestyle stressors builds a strong foundation for a diet to fight inflammation—helping your body recover, repair, and thrive.

Sample Meal Plan and Tips for Sticking with a Diet to Fight Inflammation

Choosing a diet to fight inflammation is more than selecting healthy foods; it’s about building habits that support your health every day. Real results come from consistency and planning. Whether you’re managing symptoms or aiming for better long-term health, a clear meal structure and practical routines will help you stay on track. Below, I share a sample meal plan, useful food shopping advice, and meal prepping tips that fit into a busy life.

Daily Anti-Inflammatory Meal Plan Example

A proven approach balances nutrient-dense foods in each meal. Below is a sample day-of-eating template that highlights anti-inflammatory choices:

Breakfast

• Steel-cut oats with mixed berries, ground flaxseed, and a small handful of walnuts

• Green tea

Mid-Morning Snack

• Sliced apple with almond butter

Lunch

• Grilled salmon (or beans for a plant-based option) on a bed of leafy greens (spinach, arugula), tomatoes, red onion, and chopped bell peppers

• Olive oil and lemon juice dressing

• A side of steamed broccoli or roasted Brussels sprouts

Afternoon Snack

• Greek yogurt (unsweetened, with live cultures) topped with chia seeds and a few blueberries

Dinner

• Quinoa or brown rice

• Roasted chicken breast or tofu

• Sautéed kale with garlic and extra virgin olive oil

• A serving of fermented vegetables like sauerkraut or kimchi

Evening

• A small bowl of cherries or kiwi (keeping the skin on for extra fiber and antioxidants)

This routine is flexible—swap in similar foods or adjust serving sizes based on your own preferences and needs. I focus on whole, colorful produce, reliable protein, and healthy fats, all known to reduce inflammation.

Grocery List Suggestions for Inflammation-Reducing Meals

A focused shopping list is key. Keep anti-inflammatory staples on hand to make prep faster and reduce the urge to fall back on less healthy options. Here’s a practical grocery list for a week:

• Produce: Leafy greens, berries, kiwi, cherries, tomatoes, avocado, broccoli, Brussels sprouts, red onion, bell peppers, apples

• Proteins: Salmon, chicken breast, eggs, Greek yogurt, beans, tofu, tempeh

• Healthy fats: Olive oil (extra virgin), walnuts, almonds, flaxseed, chia seeds

• Whole grains: Steel-cut oats, quinoa, brown rice

• Fermented foods: Sauerkraut, kimchi, kefir, yogurt with live cultures

• Spices/Herbs: Garlic, turmeric, black pepper, ginger

Stocking up on these items sets you up for a week of meals that keep inflammation low and flavor high.

Tips for Sticking with Your Diet to Fight Inflammation

Building new habits isn’t always easy, especially when motivation dips or schedules get hectic. Structured routines and simple strategies can help you stay consistent and enjoy the process.

• Meal prep in batches: Cook grains and proteins in advance. Prep vegetables by washing, chopping, and storing them in airtight containers.

• Keep healthy snacks visible: Make it easy to grab fruit, nuts, or pre-cut veggies instead of processed foods.

• Plan your meals: Write out your dinners for the week and stick the list on your fridge. Routine breeds consistency.

• Use flavors you love: Herbs, spices, and vinaigrettes make anti-inflammatory meals anything but boring.

• Set realistic goals: Focus on small wins, like adding an extra serving of vegetables each day.

• Automate breakfast and lunch: Repeat favorite meals during the week for simplicity, and save creativity for dinner.

For those focused on both lowering inflammation and managing weight, combining smart meal planning with proven methods packs a greater punch. I recommend exploring these science-backed strategies for natural fat loss. Structured meal planning, simple recipes, and prepping ahead help support both goals.

Practical Meal Prepping Advice

Consistency is built in the kitchen. Prepping ingredients and using bulk recipes saves time and reduces decision fatigue at mealtime:

• Prepare a week’s worth of overnight oats or cooked grains.

• Roast a tray of mixed vegetables for use in salads, grain bowls, or as simple sides.

• Grill or bake several pieces of chicken, fish, or tofu, then store for easy lunches.

• Portion snacks (nuts, yogurt, berries) ahead of time for grab-and-go convenience.

Make it easier by investing in a set of reusable containers—these help keep portions controlled and food fresh.

Life doesn’t always follow a script, but planning meals in advance stacks the odds in your favor. The result? Fewer impulse takes, more balanced choices, and a better chance at seeing real improvement from your diet to fight inflammation.

Conclusion

A diet to fight inflammation is not about rigid restrictions but steady, practical choices that support long-term health. Prioritizing whole foods, balanced portions, and healthy routines day after day offers measurable benefits—reduced discomfort, better energy, and lower risk for chronic disease.

Applying these principles is best achieved through mindful eating and regular meal planning. Taking time to prep meals and stock your kitchen with fiber-rich grains, antioxidant fruits, omega-3 sources, and fermented foods creates an environment where better choices become routine, not effort.

This approach works whether you’re focused on managing symptoms, boosting daily energy, or building broader wellness. Staying curious about anti-inflammatory nutrition keeps progress sustainable and provides space to adapt as your needs evolve.

I encourage readers to share their experiences and insights, as community feedback drives meaningful progress. Thank you for taking the time to explore these strategies with me—and if you’re interested in other actionable guides that bridge fitness nutrition and inflammation recovery, the Arnold chest workout guide includes additional nutrition advice that supports muscle repair and overall joint health.

Making today’s small choices count sets the stage for real improvement in how you feel. Keep moving forward—your body and mind will thank you.

FAQ

What is an anti-inflammatory diet?

I view an anti-inflammatory diet as a pattern built around whole, unprocessed foods. The main focus is on fruits, vegetables, whole grains, nuts, seeds, fatty fish, and healthy oils like extra virgin olive oil. These foods have natural compounds that lower inflammation. This style of eating also limits refined carbs, processed meats, sugary snacks, and foods high in trans or saturated fats.

Which foods have the strongest evidence for fighting inflammation?

Several foods stand out for reducing inflammation, backed by research:

• Fatty fish (salmon, sardines, mackerel, tuna)—because they're rich in omega-3s

• Berries, dark leafy greens, and cruciferous veggies (like broccoli)

• Nuts (especially walnuts and almonds)

• Whole grains (oats, brown rice, quinoa)

• Olive oil and avocados (monounsaturated fats)

• Spices and herbs like turmeric and ginger (curcuminoids, gingerol)

• Dark chocolate (at least 70% cocoa)

Are there foods I should avoid to lower inflammation?

Foods tied to higher inflammation include:

• Refined carbs (white bread, pastries)

• Processed and cured meats (sausage, bacon)

• Excess red and high-fat dairy

• Foods high in trans fats and some saturated fats

• Sweets and sugary drinks

• Most ultra-processed packaged snacks

Cutting back on these helps reduce inflammation markers in the body.

Does the Mediterranean diet help with inflammation?

Yes, the Mediterranean diet is a top choice. In my experience, and based on studies, it places plant foods, healthy oils, moderate fish and poultry, and limited red meat at the center. This mix supports lower inflammation and better overall health.

How do omega-3 fatty acids affect inflammation?

Omega-3s, mainly found in fatty fish and some seeds, reduce the activity of molecules and cells that cause inflammation. Boosting omega-3 intake often leads to a drop in blood markers like C-reactive protein (CRP), a sign that inflammation is going down.

Can spices and herbs really lower inflammation?

Spices and herbs aren't just for flavor. Turmeric (and its compound curcumin), ginger, garlic, cinnamon, and others contain phytochemicals that interrupt the inflammatory process. In my view, adding them is a simple, evidence-based strategy.

Do I need to eliminate all processed foods?

Not at all—it's about improving the balance. Small amounts of lightly processed foods (like canned beans with no added salt) are usually fine. The main problem comes from ultra-processed foods full of additives, sugars, and unhealthy fats.

How fast can I expect to see results from changing my eating habits?

Some markers, like CRP, may decrease within weeks after adopting an anti-inflammatory eating pattern. Improvements in symptoms (for example, with joint pain in arthritis) may take longer and can vary. Sticking with this approach usually brings steady, lasting benefits.

Are there specific diets that work best for inflammation?

The Mediterranean and DASH diets both perform well, according to research. They emphasize plant-based foods, healthy fats, moderate fish, and low red meat and processed food intake. Both have been linked with reduced inflammation and better heart and brain health.

Can anti-inflammatory eating help with autoimmune or chronic conditions?

While diet alone won't cure autoimmune or chronic diseases, I've seen and read that it can lessen the severity of symptoms and lower flare-up risk, especially when combined with medical treatment. It supports the body and reduces stress on the immune system.

Does weight loss matter for inflammation?

Carrying excess weight can promote inflammation. Adopting an anti-inflammatory diet often leads to gradual weight loss, which in turn lowers inflammatory markers and supports overall health.

Is there a simple way to get started?

Start by adding more plant foods to each meal. Swap white bread for whole grains. Use olive oil instead of butter. Add a serving of fish each week. Avoid sugary drinks and heavily processed snacks. These small shifts build up and make an impact.

Should I take supplements with anti-inflammatory claims?

Whole foods work better than isolated supplements for most people. If you're considering fish oil capsules or herbal pills, I recommend discussing it with a doctor, as quality and dosing can vary. Whole food sources give you nutrients in the right balance.

What if I have allergies or dietary restrictions?

Work within your needs. If you're allergic to fish, choose plant-based omega-3s like chia, flax, or walnuts. Gluten-free options exist for whole grains. Every diet can adapt to fit the anti-inflammatory pattern with the right guidance.