Dietician reveals why the anti-inflammatory diet is beneficial for everyone

If you're on the health side of TikTok, you've probably heard of every diet under the sun.

There's the keto diet, the Mediterranean diet, and even the carnivore diet. 

But registered dietician Nina Crowley, PhD, told the DailyMail.com that of all these different food and lifestyle choices, an anti-inflammatory diet ranks among the best.

Why? Because it's essentially about just eating foods that are good for you.  

'An anti-inflammatory diet centers around incorporating foods into your diet that actively combat inflammation, steering clear of those known to trigger it,' Crowley said.

These 'triggering' foods include processed foods, red and processed meats, refined carbohydrates, and alcohol. 

And an anti-inflammatory diet doesn't even mean you need to cut foods out entirely - just that you should limit foods that are highly processed or linked to chronic inflammation.  

Crowley explained that typically, an anti-inflammatory diet is recommended to people have chronic inflammatory conditions, like obesity, type 2 diabetes, and cardiovascular disease. 

It's also suggested to people who are athletes or have high-stress lifestyles (since anti-inflammatory diets can reduce joint pain and stiffness). 

But Crowley explained that everyone can benefit from this diet, whether they have chronic health issues or not. 

'The emphasis on whole, unprocessed foods aligns with the general principles of good nutrition,' she said. 

She explained that anti-inflammatory foods are typically whole foods like leafy greens, berries, fish, and olive oil.

Crowley said that people benefit holistically from eating more whole foods, since they are proven to help manage chronic diseases, aid with weight loss, and help develop a stronger immune system.  

'For some, reducing inflammation may not be the primary goal, but doing so can contribute to better heart health, improved weight management, and reduced joint pain and stiffness,' Crowley said. 

Other anti-inflammatory foods include fatty fish (like salmon, mackerel, and sardines), nuts and seed, and green tea. 

That's why you're often told that these foods will help you lose weight - inflammation is often linked to metabolic dysfunction and weight gain.  

'These foods contain powerful compounds that help reduce inflammation, a key driver of chronic diseases like heart disease, diabetes, and autoimmune conditions,' she said. 

And while other diets definitely have their benefits, Crowley said that the anti-inflammatory diet is often considered superior because it's flexible, sustainable, and backed by a ton of research. 

'Unlike restrictive diets that eliminate entire food groups, this approach focuses on incorporating nutrient-rich, whole foods that naturally combat inflammation,' she said. 

So instead of cutting out anything but meat or intermittent fasting for hours after you wake up, going for foods that are just healthier overall might just be the better choice. 

'From a behavioral perspective, I find it's less about labeling foods as "good" or "bad," and more about building sustainable habits that support your overall health goals,' Crowley said.