What exactly is an anti-inflammatory diet?
An anti-inflammatory diet isn't a single meal plan but a pattern of eating that lowers chronic, low-grade inflammation in the body. It emphasizes foods like fruits, vegetables, whole grains, fish, nuts, and healthy fats (like olive oil), while limiting red and processed meats, refined carbs, fried foods, and sugary drinks. Researchers measure this using the Dietary Inflammatory Index (DII), which scores diets from strongly anti-inflammatory (negative scores) to strongly pro-inflammatory (positive scores) based on 31 nutrients and food components [1][2]. A Mediterranean diet is a well-studied example of an anti-inflammatory pattern [7].
Where is the evidence strongest? Brain health and heart disease
The strongest single finding comes from a 2024 study of 84,342 older adults in the UK Biobank. Over 12 years, people with cardiometabolic diseases (like diabetes or heart disease) who ate an anti-inflammatory diet had a 31% lower risk of developing dementia compared to those on a pro-inflammatory diet. Brain scans also showed they had larger gray matter volume and less white matter damage—both signs of better brain health [1]. This is a big deal because it suggests diet can directly counteract the inflammation that links heart disease to dementia.
For heart disease itself, a 2025 analysis of 16,512 older U.S. adults found that those with the most pro-inflammatory diets had 28% higher odds of cardiovascular disease, 17% higher odds of diabetes, and 19% higher odds of hypertension, after adjusting for factors like smoking and income [2]. Each one-point increase in the DII score (meaning a more inflammatory diet) raised the odds of heart disease by 5% [2]. These effects are modest but consistent across large populations.
What about cancer and other chronic diseases?
The evidence for cancer is promising but more mixed. A 2025 Swedish study of 71,421 adults found that those with the most anti-inflammatory diets had a 32% lower risk of kidney cancer over nearly 20 years, with a stronger effect in women (53% lower risk) [12]. For lung cancer, a 2023 study of 171,050 people showed that a low-inflammatory diet reduced risk by 24% overall, but the benefit was mainly in smokers—it didn't protect non-smokers [10]. For colorectal cancer, a 2025 European study found that a pro-inflammatory diet doubled the risk of Crohn's disease (a type of inflammatory bowel disease) but had no clear link to ulcerative colitis [11].
For other conditions, the pattern holds. A 2021 study of 8,520 adults found that a more inflammatory diet was linked to higher fatty liver scores, suggesting diet can worsen liver fat accumulation [4]. A 2023 Dutch study showed that each point increase in the DII raised the risk of cataracts by 9% and age-related macular degeneration by 11–24% [5]. And a 2025 U.S. study found that people who got zero anti-inflammatory foods had nearly 4 times the risk of dying from any cause, and a trend toward higher Alzheimer's death risk, especially in men [6]. The takeaway: the diet seems to protect against a wide range of inflammation-driven diseases, but the size of the effect varies.
What are the limitations? Not everyone benefits equally
The evidence isn't uniform. For mental health, a 2024 Australian study of 294 older adults found that a Mediterranean diet was linked to lower anxiety and stress, but not depression [7]. For kidney disease, vegetarian diets reduced risk in people with diabetes (32% lower odds) and high uric acid (31% lower odds), but the effect was stronger for vegans than for lacto-ovo vegetarians [8][9]. And for Alzheimer's mortality, the protective effect was only seen in men and non-Hispanic whites, not in women or other racial groups [6]—suggesting genetics, lifestyle, or other factors may modify the benefit.
Also, most studies are observational, meaning they can't prove cause and effect. People who eat anti-inflammatory diets tend to be healthier in other ways (more exercise, less smoking), and while researchers adjust for these factors, some residual bias remains. The one randomized trial in this set—testing an anti-inflammatory diet plus fecal transplants for ulcerative colitis—showed it was effective, but the diet alone wasn't tested separately [3]. So while the evidence is strong and consistent, it's not definitive for every disease.
Sources used in this answer
Anti-Inflammatory Diet and Dementia in Older Adults With Cardiometabolic Diseases
Among 84,342 older adults with cardiometabolic diseases, an anti-inflammatory diet was associated with a 31% lower risk of dementia over 12 years, plus larger gray matter volume on brain MRI.
Relationship between dietary inflammatory index and chronic diseases in older U.S. Adults: NHANES 1999–2018
In 16,512 older U.S. adults, the most pro-inflammatory diets were associated with 28% higher odds of cardiovascular disease, 17% higher odds of diabetes, and 19% higher odds of hypertension.
Faecal microbiota transplantation with anti-inflammatory diet (FMT-AID) followed by anti-inflammatory diet alone is effective in inducing and maintaining remission over 1 year in mild to moderate ulcerative colitis: a randomised controlled trial
In a randomized trial of 66 patients with mild-to-moderate ulcerative colitis, an anti-inflammatory diet plus fecal transplant induced deep remission in 36% vs. 9% with standard therapy, and diet alone maintained remission over 1 year.
Anti-inflammatory diet consumption reduced fatty liver indices
In 8,520 Iranian adults, a more pro-inflammatory diet was significantly associated with higher fatty liver index scores, indicating greater liver fat.
The inflammatory potential of diet is associated with the risk of age-related eye diseases
In 7,436 participants from the Rotterdam Study, each point increase in the dietary inflammatory index raised the risk of cataract by 9% and age-related macular degeneration by 11-24%.
Adherence to an anti-inflammatory diet is associated with lower Alzheimer's disease mortality: A modifiable risk factor in a national cohort.
In 18,795 U.S. adults, those with 0% anti-inflammatory food intake had 3.82 times higher all-cause mortality risk, and men with 0% intake had 12.83 times higher Alzheimer's mortality risk.
Adherence to a Mediterranean Diet is inversely associated with anxiety and stress but not depression: a cross-sectional analysis of community-dwelling older Australians
In 294 older Australians, higher Mediterranean diet adherence was inversely associated with anxiety and stress symptoms, but not depression.
Vegetarian Diet Was Associated With a Lower Risk of Chronic Kidney Disease in Diabetic Patients
In 2,797 diabetic patients, vegetarian diets (vegan or lacto-ovo) were associated with 32% lower odds of chronic kidney disease compared to omnivores.
Vegan Diet Is Associated with a Lower Risk of Chronic Kidney Disease in Patients with Hyperuricemia
In 3,618 patients with hyperuricemia, a vegan diet was associated with 31% lower odds of chronic kidney disease after adjusting for confounders.
Associations of the inflammatory diet index and smoking status with the risk of chronic obstructive pulmonary disease and lung cancer
In 171,050 participants, a low-inflammatory diet was associated with 34% lower risk of COPD and 24% lower risk of lung cancer, and delayed COPD onset by about 2 years.
Inflammatory Potential of the Diet and Risk of Crohn's Disease and Ulcerative Colitis
In 394,255 European adults, a pro-inflammatory diet was associated with 88% higher risk of Crohn's disease but not ulcerative colitis, with the effect strongest in women.
Anti-Inflammatory Diet Index and risk of renal cell carcinoma.
In 71,421 Swedish adults, higher anti-inflammatory diet scores were associated with 32% lower risk of renal cell carcinoma over 19.7 years, with a stronger effect in women (53% lower risk).