The Anti-Inflammatory Diet: What Actually Works

scroll through health content and you'll find endless "anti-inflammatory foods" lists – often featuring ingredients you can only get at a health store or promoting extreme resets. but the most effective anti-inflammatory eating patterns aren't built on individual ingredients or short-term reset diets. they are built on consistent principles that traditional cuisines have practised for centuries.

what the research actually shows

evidence examining anti-inflammatory diets consistently demonstrates measurable reductions in inflammatory markers. mediterranean, nordic, and traditional asian eating patterns all showed benefits despite different specific foods.

the common elements? high intake of diverse plant foods, regular consumption of omega-3 fatty acids, fermented foods, minimal ultra-processed products, and moderate portions of quality protein sources (Jiang et al., 2024).

what to eat more of

research demonstrates that people consuming 30+ different plant foods weekly show significantly lower inflammatory markers than those eating fewer varieties, regardless of total vegetable intake (McDonald et al., 2018). each plant species provides unique polyphenols and fibres that feed different beneficial gut bacteria, which in turn produce anti-inflammatory metabolites.

omega-3 fatty acids from oily fish, walnuts, and flaxseeds directly reduce inflammatory prostaglandin production. studies show that achieving an omega-3 to omega-6 ratio closer to 1:4 (versus the typical western ratio of 1:20) substantially lowers inflammatory marker levels (Calder, 2010).

fermented foods deserve particular attention. the Stanford fermented food trial found that 10 weeks of high fermented food consumption significantly reduced 19 out of 93 different inflammatory markers, while increasing microbiome diversity (Wastyk et al., 2021). the fermentation process generates bioactive peptides and metabolites that regulate immune responses beyond what the raw ingredients provide.

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what to eat less of

ultra-processed foods consistently emerge as inflammatory drivers. when you think of highly processed foods, most likely, all sorts of junk food pop into your mind. but many health-disguised, yet equally highly processed foods, like protein bars should also be on the "to reduce and only enjoy occasionally" list. these products typically combine flavour enhancers, emulsifiers, industrial oils, and chemically-engineered ingredients in ratios that promote inflammatory pathways, while disrupting gut barrier integrity.

while seed oils aren't actually evil in themselves, it's the excessive omega-6 fatty acids, particularly from refined vegetable oils, that compete with omega-3s for the same metabolic pathways, tipping the balance toward inflammatory prostaglandin production. this doesn't mean avoiding omega-6s entirely – they're essential nutrients. it means moderating concentrated sources like processed snack foods and fried items.

added sugars and refined carbohydrates create blood glucose spikes that trigger inflammatory cytokine release. this effect is amplified when these foods are consumed without accompanying fibre, protein, or fat to moderate absorption.

korean cuisine as anti-inflammatory blueprint

traditional korean eating naturally incorporates anti-inflammatory principles without requiring conscious "health food" choices. the standard meal structure features a moderate portion of rice providing energy, quality protein from fish or lean meat, an array of vegetable side dishes (banchan), and crucially – fermented accompaniments like kimchi.

kimchi is fermented by lactic acid bacteria, which may contribute to health-beneficial effects, such as probiotic properties, reduced inflammation and immune protection, stemming from its ingredients like garlic, ginger, and red pepper (Park et al., 2014).

the "little and often" approach to fermented food consumption that characterises korean eating may be particularly beneficial. regular exposure supports consistent production of anti-inflammatory metabolites by gut bacteria, rather than sporadic doses that allow inflammatory patterns to re-establish between servings.

not sure how to include kimchi with your go-to meals?

making it practical

an anti-inflammatory eating pattern doesn't require eliminating entire food groups or following rigid rules. it's about shifting proportions and priorities.

• fill half your plate with varied vegetables

• include a palm-sized portion of quality protein

• add a small serving of whole grains or starchy vegetables

• incorporate fermented foods like Grounded Kimchi regularly – a tablespoon or two with meals provides beneficial bacteria and bioactive compounds that support your body's anti-inflammatory mechanisms

the korean philosophy of balanced, varied, and regularly timed meals offers a sustainable framework that supports anti-inflammatory eating without requiring constant vigilance or sacrifice.

Written by: Gabi Zaromskyte, MSc, ANutr

Registered Nutritionist | Intuitive Eating Counsellor | Holistic Health Coach