Are Nuts Ok on an Anti-Inflammatory Diet?

December 1, 2025 •

3 min read

According to a 2023 review in the journal Nutrients, nut consumption can improve metabolic markers, including inflammatory parameters. This strong evidence confirms that nuts are not just okay, but beneficial for an anti-inflammatory diet when consumed in moderation.

Quick Summary

Nuts are a beneficial addition to an anti-inflammatory diet, rich in healthy fats, fiber, and antioxidants that help reduce inflammation. Choices like walnuts and almonds are particularly effective due to their high omega-3 and polyphenol content, but moderation is key due to their high calorie density. Raw and unsalted nuts are the best option.

Key Points

Positive Role in Anti-Inflammatory Diet: Most nuts are a beneficial component of an anti-inflammatory diet, helping to lower inflammation and related disease risk.
Rich in Healthy Fats: Nuts are excellent sources of monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which possess anti-inflammatory properties.
Antioxidant Powerhouse: The polyphenols and vitamin E in nuts protect against oxidative stress and damage caused by free radicals.
Optimal Choices: Walnuts are a top pick for their high omega-3 content, while almonds and pistachios also offer significant anti-inflammatory benefits.
Serving Size and Preparation: A daily serving of 1-1.5 ounces of raw, unsalted nuts is recommended to maximize benefits while managing calorie intake.
Fiber and Gut Health: The fiber in nuts promotes a healthy gut microbiome, which is linked to lower systemic inflammation.
Mediterranean Diet Inclusion: Nuts are a cornerstone of the Mediterranean diet, an eating pattern widely recognized for its anti-inflammatory effects.

Nuts Are a Cornerstone of Anti-Inflammatory Eating

Contrary to some beliefs, nuts are not a food group to avoid on an anti-inflammatory diet. In fact, they are often highlighted as a key component of dietary patterns known to reduce inflammation, such as the Mediterranean diet. Their anti-inflammatory power comes from a potent combination of nutrients, including healthy monounsaturated and polyunsaturated fats, fiber, and antioxidants. Eating nuts regularly has been associated with lower levels of inflammatory markers, including C-reactive protein (CRP) and interleukin-6 (IL-6).

For example, studies have shown that individuals who consume nuts frequently have a lower risk of developing cardiovascular disease and type-2 diabetes, conditions where chronic inflammation plays a central role. This protective effect is linked to their rich nutritional profile, which includes alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid found in particularly high concentrations in walnuts.

The Nutritional Powerhouse Behind the Anti-Inflammatory Benefits

Nuts and seeds offer a wide array of bioactive compounds that combat inflammation through various mechanisms.

Healthy Fats: Most nuts are high in heart-healthy mono- and polyunsaturated fats, which can help lower cholesterol and, in turn, reduce inflammation-related risks. Omega-3 fatty acids, especially ALA from walnuts, are particularly noted for their potent anti-inflammatory properties.
Antioxidants: Nuts are packed with antioxidants like polyphenols and vitamin E, which neutralize harmful free radicals that cause oxidative stress and cellular damage. This process directly inhibits the inflammatory cascade. Walnuts, almonds, and pecans are notably rich in these protective compounds.
Fiber: Dietary fiber, abundant in many nuts, helps feed beneficial gut bacteria. A healthy gut microbiome is crucial for regulating the body's immune response and keeping systemic inflammation in check. Fiber has also been shown to lower CRP levels.
Minerals: Key minerals such as magnesium, copper, and selenium found in nuts contribute to their anti-inflammatory effects. Magnesium, for instance, has been inversely associated with the incidence of metabolic syndrome and markers of inflammation.

Making the Best Choices for an Anti-Inflammatory Diet

While most nuts are beneficial, some stand out for their specific anti-inflammatory profiles. It's also crucial to consider the preparation method, as processed nuts can negate some of their health benefits. Opt for raw, unsalted versions whenever possible to avoid added sugars, oils, and excess sodium. A typical serving size is about 1.5 ounces, or a small handful, per day.

Comparison of Common Nuts for Anti-Inflammatory Benefits


Nut Type	Key Anti-Inflammatory Component	Recommended Serving	Special Considerations
Walnuts	Highest source of Omega-3 ALA, plus polyphenols.	1 ounce (approx. 14 halves)	High omega-3 content makes them a top choice for inflammation.
Almonds	High in vitamin E, fiber, and monounsaturated fats.	1.5 ounces (approx. 35 almonds)	Excellent for cholesterol reduction and weight management.
Pistachios	Antioxidants (lutein, vitamins A and E), potassium.	1.5 ounces (approx. 49 kernels)	The act of shelling them can slow down consumption, aiding portion control.
Brazil Nuts	Exceptional source of selenium.	1-2 nuts per day	Be mindful of selenium toxicity; a couple of nuts is enough.
Pecans	Contain beneficial antioxidant polyphenols.	1.5 ounces (approx. 20 halves)	Studies suggest they can lower oxidized LDL cholesterol.

How to Enjoy Nuts on Your Diet

Incorporating nuts into your daily routine is simple and delicious. Sprinkle crushed nuts over salads or oatmeal for added texture and nutrients. Use nut butter (with no added sugar) on apple slices for a satiating snack. Walnuts can be added to stir-fries, while pistachios are a great addition to Greek yogurt. Flaxseeds and chia seeds, while not technically nuts, are also excellent anti-inflammatory additions, rich in omega-3s and fiber.

For more comprehensive information on dietary components that fight inflammation, including other food groups and meal ideas, refer to reputable sources like the Arthritis Foundation, which provides guidance on foods like nuts, fish, and produce for managing inflammatory conditions.

Conclusion: Nuts are a Healthy Choice for Reducing Inflammation

In conclusion, nuts are overwhelmingly beneficial for those following an anti-inflammatory diet. Rich in healthy fats, fiber, vitamins, minerals, and powerful antioxidants, they actively help reduce key markers of inflammation and mitigate the risk of related chronic diseases. By opting for raw, unsalted varieties and practicing moderation, you can easily incorporate them into your daily eating plan. Walnuts, almonds, and pistachios are particularly effective, but any raw, unsalted nut can be a positive addition to a balanced, anti-inflammatory lifestyle.

Frequently Asked Questions

Yes, most nuts are suitable, but it's important to choose raw and unsalted versions to avoid added sugars, oils, and excessive sodium. The anti-inflammatory properties vary slightly between different types of nuts, but all offer benefits.

A daily serving of about 1 to 1.5 ounces, which is roughly a small handful, is typically recommended. This provides the anti-inflammatory benefits without adding excessive calories.

Walnuts are often considered the best choice due to their high content of omega-3 fatty acids (ALA). Almonds, pistachios, and Brazil nuts are also highly beneficial, rich in antioxidants, fiber, and specific minerals.

The anti-inflammatory effects of nuts are primarily driven by their content of healthy unsaturated fats, powerful antioxidants (polyphenols and vitamin E), fiber, and minerals like magnesium. These components work together to neutralize free radicals, support gut health, and reduce inflammatory markers.

While most nuts are beneficial, you should avoid those that are roasted in unhealthy oils, heavily salted, or coated in sugar. These processing methods can introduce pro-inflammatory ingredients that undermine the nut's inherent health benefits.

Nut butters can be a good option, provided they are made from raw nuts and contain no added sugars, salt, or unhealthy oils. Reading the label to ensure the only ingredients are nuts and possibly salt is crucial.

Nuts are a core part of an anti-inflammatory diet, similar to other beneficial foods like leafy greens, fatty fish, and colorful fruits. They offer unique benefits through their blend of fats, fiber, and antioxidants, and are a great complement to a diet rich in other whole foods.