Scientific Evidence Supporting an Anti-Inflammatory Diet

There is a long-standing scientific dispute about whether or not there is a link between diet and inflammation. Some studies suggest that a healthy diet is linked to reduced inflammation, while other studies find the opposite. What will become abundantly clear is that the answer depends on the specific dietary intervention being studied, as well as the health outcome being measured.

Types Of Diets Linked To Lower Inflammation

Let’s examine the most popular diets that have been associated with lower inflammation. Most of these diets are high in fruits and vegetables, and low in the types of food that we know cause inflammation: salt, sugar, and processed food.

Whole30 Diet

If you’ve ever heard of the Whole30 diet, it’s probably because of its aggressive marketing. The diet encourages people to eliminate all foods that contain gluten, wheat, and dairy. It also encourages people to eat lots of vegetables and fruits, and to avoid eating too much meat.

Whole30 encourages people to closely monitor their portions, so they don’t overdo it on vegetables or fruits. After all, those are the foods that the diet tries to conserve.

Some people may find that the dietary restrictions of the Whole30 diet limit their options. If you follow the diet strictly, then it’s quite possible that you’ll never experience the flavors that define our culinary heritage. While that may not be something that appeals to everyone, for some people it may represent a more creative and enjoyable dining experience.

Mediterranean Diet

The Mediterranean diet has been shown in two studies to be related to lower inflammation. The diet encourages people to closely monitor their portions, and to avoid foods containing gluten, wheat, dairy, and sugar. It also encourages people to eat more fruits, vegetables, and legumes.


The low-FODMAP diet is another diet that’s been shown in studies to be related to lower inflammation. It was originally developed for people with bowel disorders, and it encourages people to cut out foods containing the inflammatory compound Fructose. The diet also encourages people to eat more vegetables, fruits, and whole grains. Some people have reported better mental clarity after following the diet.

Veggie Diet

The veggie diet has been shown in studies to be related to lower inflammation. It encourages people to avoid animal products and instead eat plenty of vegetables, particularly dark green ones. It also encourages people to avoid foods containing gluten and sugar. While there is no specific research available on the link between diet and mind clarity, the veggie diet has been shown to promote healthy cognitive function and reduce depression in other studies.

The lack of research on the subject doesn’t mean that we can’t make assumptions about diet and inflammation. There is a general consensus among scientists that a diet rich in fruits and vegetables will, as a general rule, help to reduce the body’s pro-inflammatory response. That is why most researchers consider the anti-inflammatory effects of these diets to be reliable.

Dietary Intervention And Clinical Outcomes

Although we know how certain diets can affect the body’s pro-inflammatory response, we don’t always know how that will play out in the real world. It is quite possible that some people will enjoy the fruits and vegetables that they eat in greater amounts while others may experience adverse health effects from an unhealthily high consumption of that food. That is why it is so important to look at the research and to consider the limitations of that research when drawing conclusions about the diet-health link.

Pro-Inflammatory Effects Of Gluten

Gluten is a protein that is found in wheat, barley, and rye. These grains are often used in making bread, which many people find to be highly inflammatory. The truth is that even a small amount of gluten (20–25 grams) can cause noticeable inflammation. That is one of the reasons that the diet industry has tried to discourage people from eating gluten. Most people tolerate gluten and don’t experience problems, but for some people it can cause inflammation.

Carrying Weight And Adverse Inflammation

It is quite well known that being overweight is bad for your health. It’s also well known that having more weight doesn’t necessarily mean that you’re healthier. The same applies to diet. There is a difference between having a healthy diet and eating what is considered to be a healthy diet. There is also a difference between measuring your weight and measuring your health. The first is an indicator of your metabolism, the second is an indicator of how your body is holding itself together. Your body’s inflammatory response is often used as a measurement of how your body is holding itself together, and it’s also an indicator of how your body handles the stress that it encounters on a regular basis.

Being on a diet doesn’t mean that you have to limit yourself to bland food. There is a vast array of dietary choices when it comes to fruits and vegetables, and you should feel free to indulge your sense of adventure and flavor whenever you feel like it. Just make sure that you can continue to follow the diet and still lose the weight that you want to lose (or maintain the weight that you want to maintain). 

Keeping a food journal is one way of monitoring your diet and getting an idea of how everything is going. There are many apps and websites that can help you keep track of everything that you eat, so you can ensure that you are doing all that you can to stay healthy.

Research Limitations

As we’ve established, most researchers consider the anti-inflammatory effects of fruits and vegetables to be reliable. That means that there are good studies and there are bad studies. The problem is that bad studies, especially those that are poorly designed and/or executed, can sometimes drown out the good ones. As much as we would like to give the impression that there is one simple answer to the diet and inflammation question, there never is.

In some instances, a lack of research can be more harmful than a lack of data. If we knew more about the cause of arthritis, for example, then maybe we could find a way to prevent it. In some instances, not knowing what causes a problem can keep us from discovering adequate solutions. For example, if we don’t know what types of food cause eczema, then it may be difficult for scientists to find the root of the problem. It could be that certain food items touch off an allergic reaction in some people, but that isn’t necessarily the case.

The bottom line is that we need to be more selective in our assessment of the scientific studies that are out there. When it comes to diet and inflammation, there is plenty of conflicting information. That is why it is always a good idea to consult with a physician before making any important dietary changes. By doing so, you can be sure that your health is the number one priority, and that your personal preferences will be taken into account.