Anti-inflammatory diet: Which foods really help

Dr. Charalampos Romanos · April 14, 2026 · 5 min read

Chronic low-grade inflammation is the origin of many diseases: heart disease, diabetes, cancer, and neurodegenerative diseases. The good news: diet is one of the most powerful tools to control this inflammation.

The difference between good and bad inflammation

Acute inflammation is a necessary defence response of the body. But chronic inflammation is destructive. Modern diet with ultra-processed foods, sugar, and omega-6 excess promotes chronic inflammation. I measure CRP and other inflammation markers to quantify the extent.

The Mediterranean diet: Evidence-based anti-inflammatory

Numerous studies show that the Mediterranean diet is one of the best-documented anti-inflammatory diets. Rich in olive, fish, vegetables, and whole grains — and low in processed foods and sugar.

Foods that fight inflammation

Fatty fish (salmon, mackerel) with high omega-3 content, green leafy vegetables, berries, nuts, garlic, ginger, and turmeric have strong anti-inflammatory properties. I integrate these specifically into my patients' nutrition plans.

Foods to avoid or reduce

Ultra-processed foods, sugar, refined carbohydrates, and trans fats promote inflammation. Too much omega-6 without sufficient omega-3 (common in vegetable oils) also promotes inflammatory responses. The right balance is essential.

Gut bacteria and diet

Our gut microbiome plays a central role in inflammation. A high-fibre diet with fermented foods and probiotics supports healthy gut flora. In functional medicine, I optimise this specifically.

Monitoring and individual adjustment

Every patient is different. I measure inflammation markers (CRP, ESR, cytokines) and adjust diet accordingly. With personalised anti-inflammatory nutrition and targeted metabolic optimisation, my patients achieve impressive improvements.