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New diets are all the rage right now, with a fresh one coming up on social media feeds before you get a chance to empty your grocery bags. Many of these eventually turn out to be mere fads without scientific basis.
But one approach to eating that has stood up to scrutiny is aiming to reduce inflammation in the body. An anti-inflammatory diet, if you will. You may have heard that it has several benefits, from protecting you from chronic disease to giving you more energy.
For women, especially as we get older and more exhausted dealing with everyday demands of life, knowing how to eat well is vital. Let’s find out if eating to limit inflammation can have lasting advantages for your well-being and how to go about it.
What is an Anti-Inflammatory Diet?
It’s exactly what it sounds like: eating to reduce the body’s internal inflammation and stress. Many whole plant foods can achieve this, but that doesn’t mean you cannot include animal-based foods in your weekly rotation. (The Mediterranean diet is one particularly well-adopted version.)
Typically, these foods have an abundance of:
- Protein (with a higher focus on plant protein)
- Fiber
- Polyphenols
- Omega-3 fatty acids
Consider a 2025 study led by UK-based researchers. The results, published in Nutrients, showed that higher plant protein and fiber intake was closely associated with lower inflammation. The impact was more pronounced in people with multiple morbidities.
Broadly, this diet includes foods like tofu, beans, whole grains, and vegetables. It cuts down on processed foods and refined carbohydrates, while emphasizing adequate hydration.
Reducing Your Risk of Chronic Disease
A clear connection to protecting against chronic illness is the biggest draw for this eating pattern.
The incidence of chronic disease is rising globally. The CDC reports that more than 75% of adults ages 35 to 64 have at least one chronic condition (2024 data). Heart disease, cancer, and the dreaded diabetes are actually the top causes of death and also disability in the US. This makes it particularly pertinent to examine a dietary approach that promises to tackle chronic conditions.
Lower Risk of Diabetes and Better Management
According to a recent study in Frontiers in Immunology, anti-inflammatory diets can help with glycemic control and insulin signaling. Over time, they can reduce your risk of developing diabetes.
In contrast, foods like refined carbohydrates and processed meats can worsen oxidative stress. This is not ideal for anyone trying to deal with their risk or susceptibility to diabetes.
Easing Stiffness in Arthritis
As one gets older, the risk of developing joint pain can increase. The Hospital for Special Surgery, which conducts extensive research on rheumatologic conditions, notes that women face a sharp increase in the risk of osteoarthritis around age 50. This is likely due to factors such as menopause-related weight gain and hormonal fluctuations.
When recommending tips for seniors living with arthritis, medical professionals often prioritize a low-inflammation diet that promotes balance and sustained energy. This can include omega-3 foods like walnuts. It can also include legumes for steady fuel, which can keep your energy levels up when living with joint pain.
Supporting Cancer Management
Yes, some research shows that anti-inflammatory foods can also support health in cancer survivors.
This includes soy-based foods, such as tofu, which some people are polarized over. A dietitian who works with cancer survivors, Eve Lahijanie, says that populations where people eat more soy foods exhibit less cancer recurrence. She also advises a sustainable way to follow a low-inflammation diet by including and balancing protein, grains, and vegetables on your plate.
“A healthy plate is a quarter protein, a quarter whole grains or starchy veggies, and half non-starchy vegetables. Different ingredients are inflammatory in different bodies, but it’s generally a good idea to avoid processed foods, artificial sweeteners, preservatives and emulsifiers.” – Eve Lahijanie, Dietitian, Simms/Mann UCLA Center for Integrative Oncology.
Skin, Hair, and Overall Well-being
Moving on to lighter things in life, it turns out that anti-inflammatory foods can also be excellent for your skin and hair. Cleveland Clinic explains the connection: foods that increase inflammation can trigger eczema or worsen a flare-up. This often happens with processed foods and those high in sugar.
In fact, this is why anti-inflammatory diets to manage eczema focus on limiting red meat and sugar while increasing intake of fish and nuts.
Eating nuts, which can be an interesting snack, also gives you vitamin E and B, which can promote hair growth. Ditto for fish. It is rich in hair-loving nutrients like selenium and vitamin D.
That’s like a plethora of benefits, from lower risk of disease to lustrous hair, all rolled up in one. While food alone is unlikely to manage eczema or hair loss, it can support other treatments and improve the outcomes of lifestyle changes you make. It’s a recipe for feeling better from within, from inside-out in the true meaning of the compound word.
Following a Low-Inflammation Diet: Quick Start
Here are some simple edits/additions you can make to your weekly menu. Check with your doctor if you are unsure of any food you may be allergic to, haven’t tried before, or suspect could interfere with any medication you’re on.
| Focus | Choose | Limit | Add one item to your day |
| Vegetables | Leafy greens, broccoli, carrots | Fried foods | 1 cup vegetables to lunch or dinner |
| Fruits | Berries, apples, oranges | Sugary juices | 1 whole fruit as a snack |
| Protein | Fish, eggs, beans, lentils | Processed meats | 1 serving of lentil soup to a meal |
| Grains | Oats, brown rice, whole grains | White bread, pastries | 1 serving of oats for breakfast |
| Fats | Nuts, seeds, olive oil | Trans fats | A small handful of nuts as work nibbles |
FAQs
What should I drink as part of an anti-inflammatory diet?
Many women now try to make water their main beverage. This is also the best goal when you’re trying to reduce inflammation. Flavored water infused with fruits can feel decadent. You can also have unsweetened tea and coffee as they fit into a low-inflammation eating pattern.
If I am on an anti-inflammatory diet, can I still eat restaurant or takeout food?
Yes. You can always look for grilled, baked, or roasted options. Add vegetables to everything. Keep fried sides and sugary drinks as occasional indulgences to support long-term health.
How quickly will I notice a difference after adopting an anti-inflammatory diet?
There isn’t a universal timeline. The benefits will depend on your overall diet, lifestyle, and individual health. Think of this as a sustainable long-term eating pattern rather than a quick fix.
Taking Charge of Your Health, One Meal at a Time
It is surprising how much of a difference a few lifestyle changes can bring to our physical and mental well-being.
An evening walk can feel invigorating; you find your appetite returning with a roar and sleep quality improving. Cutting down on processed foods can reduce that heavy feeling in the afternoons and may also lift your mood. Of course, not everyone finds these habits beneficial. But they are worth trying to take charge of one thing we must treasure: our health.
An anti-inflammatory diet is one such habit. It isn’t complicated to achieve, has a proven scientific foundation, and can have far-reaching benefits.
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