Anti-Inflammatory Diet

An anti-inflammatory diet is essential for lowering IL-6 and reducing chronic inflammation, which is linked to numerous health issues.

This diet focuses on nutrient-dense, whole foods such as leafy greens, berries, fatty fish, nuts, and seeds, which provide antioxidants and omega-3 fatty acids to combat inflammation. Avoiding processed foods, trans fats, and added sugars further helps regulate IL-6 levels.

Anti-inflammatory Foods 

Food Category	Food Example(s)	Why It’s Anti-Inflammatory	Key Nutrients
Berries	Blueberries, Strawberries, Raspberries	Rich in antioxidants like anthocyanins to reduce inflammation and lower chronic disease risk	Vitamin C, Fiber, Antioxidants
Fatty Fish	Salmon, Mackerel, Sardines	High in omega-3 fatty acids that reduce inflammatory cytokines	Omega-3 fatty acids (EPA and DHA), Protein
Leafy Greens	Spinach, Kale, Swiss Chard	High in vitamins, especially Vitamin K, which has anti-inflammatory properties	Vitamin K, Vitamin C, Antioxidants
Turmeric	-	Contains curcumin, a powerful anti-inflammatory compound	Curcumin (enhanced with black pepper)
Green Tea	-	High in EGCG, an antioxidant with strong anti-inflammatory effects	Polyphenols, EGCG
Nuts & Seeds	Walnuts, Flaxseeds, Chia Seeds	Great sources of omega-3s and antioxidants for inflammation reduction	Omega-3s, Fiber, Vitamin E
Olive Oil	Extra-Virgin Olive Oil	Contains oleocanthal, with similar anti-inflammatory effects to ibuprofen	Monounsaturated fats, Oleocanthal
Tomatoes	-	Rich in lycopene, an antioxidant that reduces inflammation	Lycopene, Vitamin C, Potassium
Ginger	-	Anti-inflammatory effects, especially for osteoarthritis	Gingerol, Antioxidants
Garlic	-	Reduces inflammatory cytokine production due to sulfur compounds like allicin	Allicin, Sulfur Compounds

Additional Anti-Inflammatory Foods by Category

Category	Food Examples	Benefits / Key Nutrients
Fruits & Veggies	Berries, Cherries, Leafy Greens, Carrots, Cucumbers, Avocados, Bell Peppers	High in antioxidants, vitamins, and hydration
Nuts & Seeds	Walnuts, Almonds, Chia Seeds, Flaxseeds, Pumpkin Seeds	Omega-3s, Fiber, Vitamin E, Magnesium
Healthy Fats	Olive Oil, Coconut Oil, Nut Butters	Anti-inflammatory properties from healthy fats and nutrients
Whole Grains	Oats, Quinoa, Brown Rice Cakes	Rich in fiber, helps in reducing inflammation
Protein	Hummus, Greek Yogurt, Eggs	Plant-based proteins and probiotics for gut and immune health
Snacks & Beverages	Dark Chocolate, Green Tea, Herbal Teas	Rich in anti-inflammatory compounds like flavonoids and EGCG
Fermented Foods	Sauerkraut, Kefir, Kimchi	Probiotics for gut health and inflammation reduction

Simple Anti-Inflammatory Snack Ideas

Snack Idea	Components
Veggie sticks with hummus or guacamole	Carrot, cucumber sticks + Hummus or Guacamole
Apple slices with almond butter	Apple + Almond Butter
Greek yogurt with berries and chia seeds	Greek Yogurt + Berries + Chia Seeds
Rice cakes with avocado and olive oil drizzle	Brown Rice Cakes + Avocado + Olive Oil
Walnuts and dark chocolate pieces	Walnuts + Dark Chocolate (70% cocoa or higher)
Hard-boiled eggs with sea salt and pepper	Hard-boiled Eggs + Sea Salt + Pepper