The Anti-Inflammatory Food Pyramid — 12 Anti-Inflammatory Foods to “Eat Away” Inflammation (with Food List)
Chronic inflammation is a hallmark of aging and a major driver of age-related diseases. In other words, fighting inflammation means fighting aging. The "Anti-Inflammatory Food Pyramid" that's taken the nutrition world by storm—let's explore what foods are actually on it!
Quick Summary
· The Importance of Anti-Inflammation: It helps improve skin health, support weight loss, prevents inflammation-related chronic diseases such as heart disease, diabetes, and cancer, and slows down the aging process of the body.
· Anti-Inflammatory Food Pyramid: Healthy desserts, red wine, dietary supplements, tea, seasonings, protein-rich foods, mushrooms, soy products, fish and seafood, healthy fats, whole grains and whole-wheat foods, fruits, and vegetables.
· Anti-Inflammatory Supplements: Curcumin, fish oil, L-theanine, soy isoflavones, and ergothioneine.
Is Anti-Inflammation Really That Important?
A study published in a Nature sub-journal made it clear: chronic inflammation is a root cause of disease throughout life. Certain social, environmental, and lifestyle factors can promote systemic chronic inflammation (SCI), which in turn leads to a wide range of diseases. Together, these conditions account for the leading causes of disability and death worldwide — including cardiovascular disease, cancer, diabetes, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune disorders, and neurodegenerative diseases.
Anti-inflammation offers numerous health benefits. It not only improves skin condition and supports weight loss, but also helps prevent inflammation-related chronic diseases such as heart disease, diabetes, and certain types of cancer. By reducing inflammation, it can slow down the aging process and enhance overall quality of life.
The Anti-Inflammatory Food Pyramid
The “Anti-Inflammatory Food Pyramid” consists of 12 levels. In the following sections, we’ll go through each layer in detail — explaining what foods it includes, their specific health benefits, and how ordinary people can incorporate them into their daily diet.
Note: A higher level in the pyramid doesn’t mean the food is healthier. The levels are based on recommended intake, not nutritional value. The foods at the bottom of the pyramid are those you should eat more every day.
01. Top of the Pyramid: Healthy Desserts
Representative foods: Unsweetened dried fruits, dark chocolate
1. Unsweetened Dried Fruits
Dried fruits are the dehydrated form of fresh fruits and are rich in fiber, vitamins, and minerals. In general, the daily intake of dried fruits should be limited to one serving, about 30 grams, because dried fruits have a high concentration of sugar and calories. Excessive consumption may lead to an excessive intake of sugar and calories.
2. Dark Chocolate
Dark chocolate is rich in antioxidants such as flavonoids, which help combat free radical damage and thus may help prevent certain chronic diseases such as heart disease and cancer.
Studies have indicated that the chemical and biological properties of cocoa beans are affected by the degree of processing, and the optimization of cocoa beans for use in “healthy” product formulations still requires further improvement. People are becoming increasingly interested in developing cocoa-based health foods with antioxidant, anticancer, antibacterial, and anti-inflammatory properties.
For dark chocolate, the generally recommended intake is one small piece per day, about 30 grams. Although dark chocolate has many health benefits, excessive consumption may lead to an excessive intake of sugar and calories.
02.Second Level: Red Wine
Representative food: Red wine
Red wine contains a compound called resveratrol, which has strong antioxidant and anti-inflammatory properties. Resveratrol helps resist damage caused by free radicals—molecules that can trigger inflammation and other health problems. In addition, resveratrol can inhibit the production of certain substances that cause inflammation, thereby helping to reduce the body’s inflammatory response.
Studies have shown that moderate consumption of red wine can help reduce inflammation in the body and has certain benefits in preventing cardiovascular diseases, as well as alleviating atherosclerosis and hyperlipidemia.
Although the resveratrol in red wine is beneficial for fighting inflammation, red wine itself contains alcohol, and excessive drinking may have negative health effects, including an increased risk of certain types of cancer and damage to the liver and heart. It is important to drink in moderation, or obtain this important antioxidant through resveratrol supplementsinstead.
If you choose to drink red wine, it should be done in moderation. For most people, one glass (about 150 ml) per day for women and two glasses per day for men are considered appropriate.
03.Third Level: Dietary Supplements
Representative foods: Multivitamins and various trace elements (key antioxidants such as vitamin C, curcumin, selenium, etc.)
1. Vitamin C
Vitamin C is a powerful antioxidant that helps protect against free radical damage, thereby reducing inflammation.
2. Curcumin
Curcumin is a compound found in turmeric with strong anti-inflammatory and antioxidant properties. Studies have shown that curcumin can inhibit the production of substances that cause inflammation, thereby helping to reduce the body’s inflammatory response. Curcumin-based anti-inflammatory agents show great potential for development, and curcumin itself holds significant promise in the field of inflammation control.
3. Selenium
Selenium is an essential trace element that plays a critical role in immune system function and antioxidant defense. It helps combat free radical damage and thus helps reduce inflammation.
04.Level Four: Tea
Representative foods: white tea, green tea, and oolong tea
China has a long and rich tea culture — not only because of its refreshing aroma but also due to the hidden health benefits in its natural compounds. Tea contains abundant antioxidants such as catechins, tea polyphenols, and L-theanine, all of which provide strong anti-inflammatory and antioxidant effects.
· Catechins: Powerful antioxidants that help combat free radical damage, thereby reducing inflammation.
· Tea polyphenols: Compounds found in tea with potent anti-inflammatory and antioxidant properties.
· L-theanine: An amino acid essential for nervous system health; it helps relieve stress, improves emotional well-being, and enhance sleep quality.
Research shows that tea contains many active ingredients, including tea polyphenols, tea polysaccharides, L-theanine, tea pigments, and caffeine. These compounds can prevent cancer by acting through antimicrobial, anti-inflammatory, and cell survival pathways. Tea holds great potential for future clinical applications in cancer prevention and treatment.
As for intake, it is generally recommended to drink 2–3 cups of tea per day, which provides an adequate amount of catechins, tea polyphenols, and L-theanine to reap its anti-inflammatory and antioxidant benefits.
05.Level Five: Healthy Natural Seasonings
Representative foods: curry, ginger, garlic, chili pepper, cinnamon, rosemary, thyme, and others
Natural seasonings not only add unique flavors to food but also offer several health benefits:
· Antibacterial and preservative effects: Help extend the shelf life of foods — for example, garlic and cinnamon.
· Promote digestion and absorption: Stimulate gastrointestinal motility and increase digestive fluid secretion, thereby aiding digestion and nutrient absorption — such as ginger and chili pepper.
· Anti-inflammatory properties: Help reduce inflammatory responses — for example, cinnamon and rosemary.
· Cholesterol reduction: Help lower blood cholesterol levels — such as cinnamon and thyme.
· Antioxidant effects: Possess antioxidant properties that reduce damage caused by free radicals — such as cinnamon and rosemary.
Recent studies have even shown that certain spices, with their anti-inflammatory and anti-infective properties, may help alleviate inflammation and complications caused by COVID-19.
However, it is important to note that excessive consumption of certain spices may have adverse health effects, so they should be consumed in moderation.
06.Level Six: Protein-Rich Foods
Representative foods: high-quality, low-fat, fat-free dairy products such as natural milk and yogurt, eggs, fish, shrimp, shellfish, crab, skinless chicken, lean meats, and soy products.
Protein-rich foods provide many benefits for reducing inflammation. Protein is an important component of the bodyand is crucial for repairing and building body tissues, including muscles, skin, hair, and nails.
Some protein-rich foods, such as fish and nuts, also contain other anti-inflammatory nutrients. For example, oily fish (rich in healthy fats, such as deep-sea fish) contain omega-3 fatty acids, which are powerful anti-inflammatory compounds. Nuts are rich in fiber and antioxidants, which can also help reduce inflammation.
Regarding recommended protein intake, it is generally suggested that adult men consume 56 grams per day and adult women consume 46 grams per day.
07.Level Seven: Mushrooms
Representative foods: shiitake, matsutake, enoki, and other mushrooms.
Mushrooms contain many compounds that enhance immunity and provide antioxidant benefits, such as ergothioneine, selenium, and polyphenols. These components effectively neutralize free radicals in the body, reducing oxidative stress damage to cells. By strengthening the body’s antioxidant defense system, mushrooms help lower the risk of chronic diseases, such as cardiovascular diseases and certain types of cancer. In addition, the antioxidants in mushrooms support immune system health and overall disease resistance, making them an ideal natural source of antioxidants.
Ergothioneine is a natural antioxidant extracted from fungi (such as mushrooms). It has strong antioxidant capabilities, effectively scavenging free radicals and protecting cells from oxidative damage. It can also inhibit cell apoptosis, providing significant anti-aging effects.
A study published in the top academic journal Cell indicated that reduced levels of the dietary antioxidant ergothioneine (EGT) in the human body are generally associated with an increased risk of neurodegenerative diseases, cardiovascular diseases, and autoimmune diseases. The decline of ergothioneine levels in the body is closely linked to aging.
08.Level Eight: Soy Products
Representative foods: tofu, soy milk, natto, and other soy-based foods.
Soy products contain isoflavones, which provide antioxidant benefits and help prevent certain diseases. Isoflavones are natural plant-based estrogens that not only support antioxidant activity and disease prevention but also offer significant anti-inflammatory effects. Furthermore, isoflavones can help inhibit cancer development through antioxidant activity, promoting apoptosis, and suppressing cell proliferation. This compound has broad pharmacological potential, including anti-tumor effects, cardiovascular protection, anti-inflammatory properties, immune regulation, and estrogen-like activity.
Research indicates that soy isoflavones exhibit strong anti-inflammatory effects, which may be especially pronounced in individuals experiencing muscle loss.
09.Level Nine: Fish and Seafood
Representative foods: salmon, ribbonfish, and other fish and seafood.
Fish and seafood provide many anti-inflammatory benefits, mainly because they are rich in Omega-3 fatty acids and high-quality protein.
· Omega-3 fatty acids: These are essential unsaturated fats that are very important for cardiovascular and brain health. They can reduce the body’s inflammation levels, helping to prevent and manage chronic diseases such as heart disease, diabetes, and arthritis.
· High-quality protein: Fish and seafood are excellent sources of high-quality protein, which is crucial for the repair and building of body tissues. Protein is also vital for immune system function, helping the body resist infections and diseases.
Regular consumption of fish and seafood can help lower inflammation in the body, supporting anti-inflammatory effects. However, although fish and seafood offer many health benefits, it is important to choose them carefully to avoid excessive intake of mercury and other potential environmental contaminants.
10.Level Ten: Healthy Fats
Representative foods: high-quality extra virgin olive oil, avocado, and flaxseeds.
Fat is an essential nutrient for the human body. Healthy fats provide many anti-inflammatory benefits, whereas unhealthy fats can increase the risk of inflammation.
So what are healthy fats? They are fats that are beneficial to the body, mainly including unsaturated fatty acids, such as monounsaturated fats (for example, oleic acid in olive oil) and polyunsaturated fats (such as Omega-3 fatty acids, commonly found in fish oil and flaxseeds). These fats exert anti-inflammatory effects by regulating the production of inflammatory mediators and reducing oxidative stress in the body.
Omega-3 fatty acids are particularly effective. They can inhibit the release of pro-inflammatory molecules, helping to reduce the risk of chronic inflammation, thereby aiding in the prevention of diseases related to inflammation, such as heart disease and arthritis.
The recommended intake of healthy fats is 20–35% of total daily fat intake, with Omega-3 fatty acids accounting for 5–10% of total fat intake.
11.Level Eleven: Whole Grains and Whole-Wheat Foods
Representative foods: millet, various types of brown rice, corn, and more.
Whole grains and whole-wheat foods are healthy, natural foods. Regular consumption can help prevent inflammation and many other diseases, so moderate daily intake is recommended.
· Rich in fiber: Whole grains and whole-wheat foods are high in dietary fiber, which promotes intestinal motility, aids bowel movements, reduces constipation, and thereby helps lower inflammation.
· Blood sugar regulation: Whole grains and whole-wheat foods digest more slowly, which can slow the rise in blood sugar and help control inflammation.
· Rich in antioxidants: Whole grains and whole-wheat foods contain abundant antioxidants, which can reduce damage from free radicals and thereby help decrease inflammation.
12.Base of the Pyramid: Vegetables + Fruits
Representative foods：For vegetables, dark leafy greens and cruciferous vegetables are highly recommended, such as spinach, celery, broccoli, cabbage, and radish; for fruits, berries are preferred due to their low calorie content and rich antioxidant properties.The anti-inflammatory benefits of vegetables and fruits are as follows:
· Rich in antioxidants: Vegetables and fruits contain abundant antioxidants such as vitamin C, vitamin E, carotenoids, and polyphenols, which help neutralize free radicals, reducing oxidative stress and inflammatory responses.
· Provide dietary fiber: Vegetables and fruits are high in dietary fiber, which promotes gut health, maintains a balanced gut microbiota, and helps reduce inflammation.
· Contain anti-inflammatory nutrients: Some vegetables and fruits contain specific anti-inflammatory compounds, such as curcumin, apigenin (from celery), and hesperidin (from citrus peel), which can alleviate inflammatory responses.
Therefore, vegetables and fruits are essential anti-inflammatory foods. Regular consumption can help prevent inflammation and many other diseases. It is recommended to consume at least 4–5 servings of vegetables per day (about 80 g per serving) and 3–4 servings of fruits per day.
【1】https://pubmed.ncbi.nlm.nih.gov/34047627/
【2】https://pubmed.ncbi.nlm.nih.gov/37254366/
【3】https://pubmed.ncbi.nlm.nih.gov/34754179/
【4】https://pubmed.ncbi.nlm.nih.gov/33368980/
【5】https://pubmed.ncbi.nlm.nih.gov/33607159/
【6】https://pubmed.ncbi.nlm.nih.gov/12480795/
【7】https://pubmed.ncbi.nlm.nih.gov/31374912/
【8】https://pubmed.ncbi.nlm.nih.gov/35706399/
【9】https://pubmed.ncbi.nlm.nih.gov/34072134/
【10】https://pubmed.ncbi.nlm.nih.gov/34203461/
【11】https://pubmed.ncbi.nlm.nih.gov/32728755/
【12】https://pubmed.ncbi.nlm.nih.gov/28605204/