What Makes a Diet Anti-Inflammatory?
How Traditional Diets and Modern Science Align for Health
Welcome to the Michelle Seguin MD newsletter. I’m Dr. Michelle—thank you for being a part of this growing community! We just surpassed 500 readers—I’m truly honored! This week, we’re exploring the science of anti-inflammatory eating, drawing inspiration from traditional dietary patterns, and sharing practical tips to incorporate it into your life—one bite at a time.
Hello friends,
Food is more than fuel—it’s medicine. As we dive into this month’s featured cookbook, True Food by Dr. Andrew Weil, I’ve been reflecting on a question at the heart of this work: What makes a diet truly anti-inflammatory? In this week’s newsletter, we’ll explore the science behind anti-inflammatory eating, highlight how traditional dietary patterns embody these principles, and share practical ways to make them work for you.
With gratitude,
Dr. Michelle
The Science of Inflammation and Food
Inflammation is a double-edged sword. On one hand, it’s an essential part of our immune response, helping the body fight infections and heal injuries. On the other, when inflammation becomes chronic, it drives many modern diseases, including cardiovascular disease, type 2 diabetes, Alzheimer’s, arthritis, etc.
An anti-inflammatory dietary pattern addresses this low-grade, chronic inflammation through key mechanisms:
Modulating Inflammatory Mediators: Foods rich in omega-3s and spices like turmeric influence pathways such as prostaglandin synthesis.
Supporting the Gut Microbiome: A diverse, fiber-rich diet promotes a healthy gut, which is central to regulating inflammation.
Balancing Blood Sugar Levels: Low-glycemic foods stabilize glucose and insulin levels, reducing inflammatory responses.
Enhancing Endothelial Function: Nutrient-dense diets, like the Mediterranean diet, improve vascular health and reduce inflammation markers.
Inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha) are key tools for measuring diet-related inflammation in research studies. In clinical practice, I often measure and follow hs-CRP levels, which is a marker for vascular inflammation and readily available through conventional labs.
Traditional Wisdom Meets Modern Science
Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid, featured in this month’s cookbook club selection True Food, was deeply influenced by his exploration of global food traditions. By studying the diets of Mediterranean, Asian, and Indigenous cultures, Dr. Weil identified shared elements—like an abundance of vegetables, healthy fats, and flavorful herbs—that contribute to health and longevity. His pyramid reflects this blend of modern research and traditional wisdom, making it a flexible guide rather than a rigid plan.
The Mediterranean diet is the most well-studied traditional diet and reflects this beautifully:
Variety of Seasonal Vegetables: A colorful array of vegetables forms the foundation of meals, providing antioxidants and essential nutrients.
Healthy Fats: Olive oil, nuts, and seeds contribute monounsaturated fats, while omega-3s from fatty fish support heart and brain health.
Fiber-Rich Legumes and Whole Grains: Lentils, chickpeas, and whole grains like farro and barley offer fiber that supports gut health and reduces inflammation.
Protein from Lean Poultry and Fish: Emphasis is placed on lean protein sources while limiting red and processed meats.
The PREDIMED study (Prevención con Dieta Mediterránea) was a groundbreaking, multi-center randomized controlled trial conducted in Spain to evaluate the effects of the Mediterranean diet on cardiovascular risk. Over 7,000 participants at high risk for cardiovascular disease were assigned to one of three groups: 1) a Mediterranean diet supplemented with extra virgin olive oil, 2) a Mediterranean diet supplemented with mixed nuts, or 3) a low-fat control diet.
The results were remarkable. Participants in the Mediterranean diet groups experienced a significant reduction in major cardiovascular events, such as heart attack and stroke, compared to those following the low-fat control diet. These benefits were partly attributed to the diet's anti-inflammatory effects, including reductions in key inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).
The study also highlighted the importance of nutrient-dense, whole foods—such as olive oil, nuts, fruits, vegetables, and fish—in reducing inflammation and promoting heart health. These findings reinforce how cultural food traditions can serve as powerful models for modern health.
Beyond the Mediterranean: Global Anti-Inflammatory Traditions
While the Mediterranean diet is the most well-studied example, it is not the only dietary pattern that incorporates anti-inflammatory principles. Many traditional diets around the world share these characteristics, reflecting cultural wisdom tied to the land, seasonality, and regionally available foods.
Resources like Oldways celebrate the diversity of these traditional diets through tools like specific food pyramids, handouts, and my personal favorite—“plates of expression,” which bring the colorful, flavorful recipes to life. These examples remind us that anti-inflammatory eating is not a one-size-fits-all approach.
Examples of Anti-Inflammatory Traditional Diets
African Heritage Diet: Emphasizes leafy greens, okra, sweet potatoes, legumes, and whole grains like sorghum and millet. These foods are rich in fiber, antioxidants, and healthy fats from sources like peanuts and sesame seeds (benne seeds), all of which help reduce inflammation.
Okinawan Diet: Rooted in sweet potatoes, tofu, mushrooms, and fish, emphasizing plant-based, low-calorie foods.
Nordic Diet: Features fatty fish, rye bread, root vegetables, and berries, offering omega-3s and antioxidants.
Traditional Indian Diet: Highlights lentils, vegetables, and spices like turmeric and ginger, all of which reduce inflammation.
Traditional Diet Food Pyramids from Oldways
A. Mediterranean Diet B. African Heritage Diet C. Asian Heritage Diet
What cultural food traditions or recipes have inspired your anti-inflammatory journey? I’d love to hear how you’re incorporating these principles into your meals—let me know in the comments!
Practical Tips to Get Started
Here are simple, science-backed ways to reduce inflammation through your meals:
Add an extra serving of vegetables to your plate. Aiming for 5-7 servings of fruits and vegetables daily has been linked to lower CRP levels.
Use spices like turmeric and ginger in soups, teas, smoothies, or roasted vegetable dishes. Studies show even small amounts can have anti-inflammatory effects.
Incorporate fatty fish (like salmon) twice a week or add a tablespoon of flaxseeds to your smoothies, salads, or yogurt for omega-3s. SMASH is a great acronym to remember for low-mercury fatty fish options (salmon, mackerel, anchovies, sardines, herring).
Swap ultra-processed snacks for nutrient-dense options like olives, nuts, seeds, or fresh fruit (especially berries).
Experiment with recipes this month from True Food, like the Kale Salad or Curried Cauliflower Soup, to experience anti-inflammatory eating firsthand.
Which of these tips are you most excited to try? Let me know in the comments!
In closing
Anti-inflammatory eating isn’t about perfection—it’s about celebrating the abundance of foods that nourish and heal. By focusing on what we can add to our plates, we shift our mindset from restriction to joy. Remember, there’s no one-size-fits-all approach—it’s about creativity, flexibility, and discovering what works for your unique body and lifestyle.
Next week, we’ll dive into our full feature for this month’s Savor the Seasons cookbook club, where we’ll explore the specifics of our True Food recipes and share what we’ve tried and learned this month. Are you new to the cookbook club? Get this month’s guide here.
With love and care,
Dr. Michelle
Physician, Gardener, Home Cook, and Forever Curious
P.S. Spread the word! If you know someone who would enjoy reconnecting with the seasons and cooking along with us, please share this newsletter. Together, let’s make this a year of creativity, connection, and flavorful, seasonal living. Thank you for being part of this journey!
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You’ve provided a wonderful synopsis & explanation of how to create an anti-inflammatory diet that is easily adaptable across populations. I’d like to mention another key component, one that is usually neglected, and that is mindset. I’m a Registered Dietitian with over 20 years of experience in working with individuals across all health spectrums. I believe that the stress that a person experiences by trying to avoid a particular food (or category of food) is oftentimes more harmful than eating that particular food. And we know that stress drives a number of deleterious physical conditions within the body, including inflammation. In my practice, I emphasize adding nutrient rich flavorful foods, rather than removing the potentially harmful foods. Abundance is more supportive and rewarding than a scarcity mentality (which is a cause of stress)!
Great post!