The anti-inflammatory diet

The questions cooks bring us.

Is the anti-inflammatory diet a real diet or just a trend?

It's a pattern, not a branded diet. The evidence supports a Mediterranean-style eating pattern with omega-3s and polyphenols as a way to modulate chronic inflammation markers, Calder's 2010 review is a good entry point. It won't cure anything. It's a lever, one of several, and it's a nice lever because the food is good.

How long before I feel a difference?

Honest answer: it depends, and inflammation is hard to self-report. Studies measure markers (CRP, IL-6) that you can't feel. If you have joint stiffness, energy slumps, or autoimmune flare patterns, 6-8 weeks of consistent eating is the typical window where people notice something. If you notice nothing, the long-game cardiovascular benefits are still real.

Can I do this if I don't eat fish?

Yes, but pay attention to omega-3s. Walnuts, flax, chia, and hemp seeds give you ALA; your body converts some of that to EPA/DHA, not a lot. An algae-based omega-3 supplement (Nordic Naturals makes one) is a reasonable backstop. Don't skip this step if you're fully plant-based.

Do I need to go organic?

Where it matters most: leafy greens, berries, and the outer layers of things you eat whole. The EWG Dirty Dozen list is a reasonable filter. Olive oil, yes, quality matters, not always the 'organic' label specifically. Meat and fish, grass-fed and wild-caught if you can. But organic-as-a-binary is not the lever; consistent whole-food eating is.

Is gluten inflammatory?

For people with celiac or diagnosed non-celiac gluten sensitivity, yes, meaningfully. For the general population, the evidence that gluten independently drives inflammation is weak. If you feel better without it, great. If you don't have a reason to avoid it, don't treat it as a flag.

What about dairy?

Fermented dairy (yogurt, kefir, aged cheese) is consistently neutral-to-positive in the literature. Full-fat dairy is not the problem it was framed as in the 90s. Where people get into trouble: sugary yogurts marketed as health food. Plain Greek yogurt (Fage, Icelandic Provisions) with berries, not strawberry-flavored sweetened yogurt.

Where do I actually start?

Two things this week: fish twice, and a green on every dinner plate. That's it. Build from there. The Clean Chef Starter Kit is a 14-day meal plan that sequences the rest, grocery list, prep, macros, if you want the whole frame on one page.

Related posts