What Is an Anti-Inflammatory Diet? Is it real or just another gimmick?

Q & A with St. Louis Area Dietitians — Facts About Anti-Inflammatory Diet Plans

The recent media coverage on inflammation and the magical healing effects of foods to clear up brain fog and eliminate joint pain has gotten our attention. Is this real or junk science?

Reducing chronic inflammation through lifestyle and diet is an important step in protecting your long-term health. But what does that look like? And why is it important?

What is inflammation?

Inflammation is your body’s natural way of protecting itself when you’re injured or fighting an infection. When tissue is damaged, it sends out signals to your immune system to begin the healing process.

That response is helpful in the short term, but when inflammation lingers at a low level throughout the body, it can become chronic. Over time, chronic inflammation can quietly damage tissues and organs. It’s linked to the development of several serious health conditions, including heart disease, stroke, type 2 diabetes, and certain types of cancer.

Food as medicine is real; unfortunately, much of the hype around anti-inflammatory diets centers on restrictive eating patterns based on fear (demonizing some foods) instead of science. Many are left unclear on what works, what doesn’t.

What the Science Says About Anti-Inflammatory Diets:

The Mayo Clinic recently published an article, Want to reduce chronic inflammation? Start with your grocery list. Scientific evidence supports anti-inflammatory dietary approaches, but it’s key to note that none of these dietary approaches require rigid dietary plans. And none of them provide magical solutions.

An anti-inflammatory diet is a supportive, evidence-based approach that aligns with the body’s natural healing processes. It emphasizes whole, nutrient-dense foods—like fruits, vegetables, whole grains, legumes, nuts, and healthy fats—while reducing chronic inflammation without relying on rigid food restrictions or fear-based rules.

What Are the Benefits of an Anti-Inflammatory Eating Pattern?

The main objective of this dietary method involves building a nourishing system that remains realistic and satisfying. The key benefits of an anti-inflammatory diet plan include:

• Reducing inflammation
• Supporting heart health (lowering cholesterol, blood pressure, and reducing the risk of heart disease and stroke)
• Protecting brain function
• Easing joint pain
• Supporting healthy blood glucose levels (reducing insulin resistance)
• Strengthening immune function

When implementing anti-inflammatory diet plans, some people may notice:

• More consistent energy
• A bit more ease in digestion or movement
• Fewer flares of certain symptoms (like bloating, joint stiffness, or fatigue)

Through this method people learn to eliminate extreme food choices between completely restrictive diets and extreme food indulgence.

Who should have an anti-inflammatory diet?

You don’t need a medical diagnosis or a doctor’s referral to benefit from an anti-inflammatory eating approach. This way of eating is safe, flexible, and can be a powerful tool for anyone looking to feel better in their body or support their health through food.

An anti-inflammatory diet may be especially helpful for people who:

Want to manage blood sugar, mood, and energy levels
If you’re looking for more stable energy throughout the day and fewer mood swings, this diet supports balanced blood sugar and steady metabolism.

Live with a chronic condition
If you have a condition like arthritis, an autoimmune disease, type 2 diabetes, or cardiovascular concerns, this diet plan can help reduce inflammation without triggering the stress or anxiety that strict food rules often cause.

Are healing their relationship with food
If you’ve stepped away from diet culture but still want to nourish your body with intention, anti-inflammatory eating focuses on what you can add—like fiber-rich plants, healthy fats, and calming meals—rather than what you must cut out.

This is a supportive, science-informed path for anyone ready to feel more at ease in their body and make food a source of nourishment, not stress.

Can a Dietitian Help With Inflammation?

Absolutely. At Branz Nutrition Counseling, we provide outpatient medical nutrition therapy to patients in Missouri, Illinois, and through online counseling around the country. Our dietitians provide inclusive, weight-neutral care grounded in non-diet principles. We help you discover eating habits that feel sustainable, supportive, and aligned with your overall well-being, without judgment or restriction.

We focus on:

• Food selection that generates positive sensations instead of complete elimination of all foods.
• The process of identifying helpful eating patterns requires more than food limitations.
• We assist clients in recovering their natural ability to detect hunger and fullness signals and satisfaction responses.
• Creating structure, without rigidity

Our nutrition services take an inclusive, whole-person approach, recognizing that food is just one piece of the puzzle. We support everyBODY by helping clients create realistic, personalized solutions that fit their unique needs, preferences, and lived experiences.

A Gentle Start: Our Anti-Inflammatory Meal Plan

We have developed a downloadable meal plan that serves as a solution for anyone who wants to start with a science-backed, dietitian-developed anti-inflammatory diet. This one-stop solution can save you from scrolling through misinformation and falling into food fear and unnecessary dietary restrictions.

The Anti-Inflammatory Meal Plan available for download provides you with:

• Easy, satisfying meal ideas (with flexible swaps)
• Simple recipes containing ingredients that fight inflammation while being beneficial for your health
• Guidance without food rules
• Support from real dietitians who understand that health looks different for everyone

You can obtain the plan through the link to discover which foods your body accepts well.

Guidelines to Implement an Anti-Inflammatory Diet Plan:

DO:
• Include a variety of colorful fruits and veggies
• Explore ingredients like olive oil, salmon, avocado, lentils, and herbs
• Stay curious and open to what feels good in your body
• Build meals that feel satisfying and steady your energy
• Give yourself permission to enjoy your food

DON’T:
• Fall into black-and-white thinking about “clean” or “bad” foods
• Cut out entire food groups without support
• Try to overhaul your entire diet overnight
• Assume you’re doing it “wrong” if you still enjoy dessert