Which Is The Best Inflammation-Fighting Diet? The Definitive Ranking

Chronic inflammation plays a role in pretty much every disease, making you tired, sick, and fat. The cure to dial down inflammation and lose weight exists at the tip of your fork. It really is that simple—and that complicated. Pretty much every anti-inflammatory diet agrees on a few factors: like eating high-antioxidant foods that combat oxidative stress and inflammation or avoiding processed, sugary foods.

A paleo diet mimics what our hunter-gatherer ancestors ate in the wild: mostly whole, anti-inflammatory foods, very low in sugar and devoid of the most common food sensitivities that lead to inflammation, like gluten or dairy. But a paleo diet also allows vast interpretation, and critics note some of its claims are exaggerated. Plus, we’re not 100 percent certain2 exactly how our hunter-gatherer ancestors ate (it depends on factors like food availability and what region they lived in).

I’ve seen a few paleo-focused clients overconsume animal foods and not enough plant foods. That spells several problems: not enough fiber or antioxidants, too many inflammatory omega-6 fatty acids, and the potential to eat less-than-high-quality animal proteins, which can come with a host of other problems (like hormones). With the diet’s popularity also come numerous fake foods (paleo bread or cookies… really!?) your ancestors most assuredly wouldn’t have hunted, gathered, plucked, or otherwise found in the wild.

Emphasizing high-fiber, antioxidant-rich plant foods while avoiding conventional animal foods is a surefire way to dial down inflammation. Vegetarian and vegan diets have a lot to commend, and many patients who use them focus on quality, whole, low-glycemic foods. At the same time, I see patients get into trouble with nutrient deficiencies as well as inadequate amounts of protein and healthy fats when following these diets. When they become "carba-tarians" or "carba-vegans," there are sure to be imbalances, along with unwanted weight gain.

Overeating higher-carb plant foods can lead to weight struggles. Ditto for soy, gluten, and other high-sensitivity foods that slip into some vegan and vegetarian plans. And don’t get me started about the ever-expanding array of vegan- and vegetarian-friendly "Frankenfoods," like corn or soy-based vegan "hamburgers," as well as the dangers of genetically modified (GMO) corn, soy, and the growing list of other GMO veggies and fruit.

A ketogenic diet includes very high amounts of quality fat, moderate amounts of protein, and carbohydrates from low-glycemic sources. Eating this way keeps insulin levels low, which lowers inflammation.

Like with other diets, quality becomes crucial: The emphasis should be on anti-inflammatory fats including wild-caught fish, avocado, grass-fed meats (beef, elk, bison, and lamb), pasture-raised eggs (if you can tolerate them), along with nuts and seeds.

You’ll want to complement these and other high-fat foods with plenty of antioxidant-rich, low-sugar leafy green and cruciferous vegetables. Too often I see people "doing keto" overeating high-fat animal foods and neglecting antioxidant- and fiber-rich plant foods, which can create adverse effects in your gut and overall health. It can lead to microbial imbalances in the gut that hinder weight loss.

Note that keto diets weren’t designed specifically for weight loss, and overeating from animal sources can hold your weight hostage and even increase inflammation. That said, I have seen many patients lose a significant amount of weight on a ketogenic diet.

I’ve written extensively and (mostly) glowingly about intermittent fasting (IF), and it offers impressive potential to help folks lose weight, lower their disease risk, and decrease inflammation.3

You’ll find various forms of IF including alternate-day fasting and fasting 16 to 18 hours daily. They all offer benefits, but what ultimately matters becomes what works for you. If the idea of fasting for 24 hours terrifies you, start with a shorter fast and work your way up.