Chronic inflammation is associated with various health issues like heart disease, diabetes, and dementia, and it turns out our diet plays a significant role in managing it. However, as Amy Buckley, a registered dietitian focused on gut health and inflammatory conditions, mentions, there’s no one-size-fits-all anti-inflammatory diet.
Instead, she suggests prioritizing a few fundamental principles. Buckley, who is researching the impact of diet and the gut microbiome on inflammatory bowel disease for her doctorate at King’s College London, recommends a diet rich in fiber, omega-3 fatty acids, and unsaturated fats. This includes options like the Mediterranean diet, which she personally follows.
“I try to eat a diverse array of fiber-rich foods and healthy fats and aim to include as many different fruits and vegetables each week as possible,” Buckley explains. She believes this helps support both gut health and the immune system.
Furthermore, she consciously avoids excessive saturated fats and ultra-processed foods filled with additives, which can potentially trigger inflammation by activating certain immune cells.
Extra Virgin Olive Oil
For Buckley, incorporating extra virgin olive oil into her daily meals is essential. She enjoys drizzling it on salads or using it as a dip with sourdough bread. This oil is packed with polyphenols—nutrients that help guard plants against pathogens—and monounsaturated fats, both linked to reduced inflammation levels.
Regular consumption of extra virgin olive oil has been associated with a lower risk of early death and several chronic illnesses, including heart disease and Alzheimer’s.
A small study published in 2025 found that participants who consumed 37 milliliters of extra virgin olive oil daily for 100 days showed a decrease in inflammation markers compared to their levels before the study.
Kefir or Live Yogurt
A healthy gut microbiome, full of beneficial microbes, is believed to help lower inflammation markers, as noted in a 2020 review. Fermented foods like kefir and live yogurt contain prebiotics and probiotics, which support a diverse gut microbiome and release beneficial molecules. Buckley typically enjoys one of these options for breakfast mixed with oats, milled chia seeds, and frozen berries.
Buckley mentions that there’s emerging evidence pointing to the anti-inflammatory benefits of fermented foods. A 2021 study revealed that among over a thousand participants, those who included yogurt in their diets had lower inflammation levels.
Oily Fish
Foods high in omega-3 fatty acids, especially oily fish such as salmon and sardines, are known for their anti-inflammatory effects. Buckley highlights that these foods may lower the risk of heart disease, a reason why the American Heart Association recommends consuming fish—especially oily varieties—twice a week.
Research suggests that omega-3s can help reduce the risk of dangerous heart rhythms and lower triglyceride levels while preventing the build-up of fatty deposits in arteries. Buckley prefers grilling her fish and seasoning it with extra virgin olive oil, lemon, and fresh herbs, often pairing it with a salad and rice or potatoes.
