Healthy eating

Anti-inflammatory eating: a practical guide

An anti-inflammatory way of eating is an overall pattern—not a restrictive list of “superfoods”. The strongest evidence supports a varied Mediterranean-style pattern that complements, rather than replaces, medical care.

Reviewed August 2026

What does “anti-inflammatory” mean?

Inflammation is part of the body’s normal response to infection or injury. Short-term inflammation is protective; long-term low-grade inflammation can occur alongside cardiovascular disease, type 2 diabetes and some inflammatory conditions. Diet is one influence among sleep, activity, smoking, alcohol, stress, medicines and underlying health.

No single food, spice, tea or supplement can switch inflammation off. Research instead supports an eating pattern rich in plant foods and unsaturated fats.

The Mediterranean-style pattern

Make vegetables and salad about half of most lunch and dinner plates, and choose fruit of different colours.
Choose wholegrains and high-fibre starches such as oats, barley, brown rice, quinoa, wholegrain bread and potato with skin.
Include legumes, tofu, fish, eggs, poultry, yoghurt and modest amounts of lean meat as suitable protein foods.
Use extra virgin olive oil in place of butter, ghee or coconut oil more often; include nuts, seeds and avocado.
Include oily fish such as salmon, sardines, trout or mackerel two to three times weekly if suitable. Chia, linseed and walnuts provide plant omega-3 fats.

A flexible plate guide

Aim for ½ vegetables or salad, ¼ protein and ¼ wholegrain or high-fibre starch. Add extra virgin olive oil, avocado, nuts or seeds for unsaturated fat and flavour. It is a guide, not a rule every plate must match.

Fibre, variety and gut health

Different plants provide different fibres and plant compounds. Wholegrains, legumes, vegetables, fruit, nuts and seeds support gut microbes that produce short-chain fatty acids. Increase fibre gradually and drink enough fluid if your intake is currently low.

Prebiotics are fibres that feed selected gut microbes. Probiotics are live microorganisms with a demonstrated benefit in a particular amount and context. Fermented foods may be useful additions, but not all contain probiotics and none is a cure for inflammation. There is no single ideal microbiome or commercial test that can prescribe the perfect diet.

Think “replace”, not simply “remove”

Replace refined grains with wholegrain options.
Replace some processed meat meals with fish, tofu or legumes.
Replace butter or coconut fat with extra virgin olive oil.
Replace sugary drinks with water or unsweetened drinks.

Gluten, dairy, soy, legumes and nightshade vegetables such as tomatoes, capsicum, eggplant and potato are not automatically inflammatory. Removing whole food groups without a diagnosed condition or carefully supervised trial can reduce fibre, calcium, protein and variety. Keep eating gluten while being tested for coeliac disease unless your doctor advises otherwise.

Supplements and concentrated extracts

“Natural” does not mean risk-free. High-dose fish oil, curcumin, herbal extracts and other concentrated products can interact with medicines or be unsuitable in pregnancy, before surgery, or with liver, kidney or bleeding conditions. Food-first variety is more dependable than “detox”, “immune-boosting” or superfood claims.

When to seek individual advice

Talk with a GP or Accredited Practising Dietitian if you have unexplained symptoms or weight change; a diagnosed inflammatory, gastrointestinal or metabolic condition; food allergy; multiple restrictions; pregnancy; poor appetite; or are considering high-dose supplements.