Can you eat mayonnaise on an anti-inflammatory diet? Navigating the condiment controversy

October 8, 2025 •

4 min read

While a typical jar of store-bought mayonnaise is often off-limits on an anti-inflammatory diet due to its high omega-6 content from industrial seed oils, the answer to the question, 'Can you eat mayonnaise on an anti-inflammatory diet?' is more complex than a simple 'no'. It depends entirely on the ingredients used, as healthier versions and numerous alternatives are readily available for those committed to reducing inflammation.

Quick Summary

Most commercial mayonnaise is considered inflammatory due to its reliance on processed omega-6-rich seed oils. However, versions made with healthier fats like avocado or olive oil are suitable for an anti-inflammatory diet. This guide explores the different types of mayo, explains which ingredients to avoid, and offers anti-inflammatory substitutes and a homemade recipe.

Key Points

Commercial Mayonnaise is Often Inflammatory: Most store-bought mayonnaises contain high amounts of processed omega-6-rich seed oils, such as soybean and canola, which can trigger inflammatory responses.
Avocado Oil Mayo is a Healthy Alternative: Mayonnaise made with 100% pure avocado oil is anti-inflammatory, offering heart-healthy monounsaturated fats instead of problematic seed oils.
Olive Oil Mayo Requires Scrutiny: While olive oil is anti-inflammatory, many commercial 'olive oil' mayos mix it with cheaper seed oils. Always read the label to ensure it's pure.
Homemade Mayo Offers Control: Making your own mayonnaise at home allows you to use high-quality, anti-inflammatory oils and avoid unhealthy additives.
Explore Wholesome Substitutes: Excellent whole-food alternatives for mayo on an anti-inflammatory diet include mashed avocado, hummus, Greek yogurt, and mustard.
Check Labels and Prioritize Whole Foods: The key to navigating this condiment is to read ingredient labels carefully and to choose options based on healthy, whole-food ingredients.

The Problem with Traditional Mayonnaise

Traditional store-bought mayonnaise is primarily an emulsion of egg yolk, vinegar, and oil. The main ingredient that poses a problem for those on an anti-inflammatory diet is the type of oil used. Most commercial brands use refined industrial seed oils, such as soybean, canola, sunflower, or safflower oil.

The Impact of Omega-6 Fatty Acids

Excessive omega-6 intake: These seed oils are very high in omega-6 fatty acids. While the body needs both omega-3 and omega-6 fatty acids for normal function, a balanced ratio is crucial. The modern Western diet often has a significantly higher ratio of omega-6 to omega-3 fatty acids, which can trigger the production of pro-inflammatory chemicals.
Processed fats: Furthermore, the refining process for these seed oils often involves high heat and chemical processing, which can damage the fats and create inflammatory compounds that are difficult for the body to process. Chronic, low-level inflammation caused by these oils can contribute to a range of health problems.

The Anti-Inflammatory Mayonnaise Solution

Fortunately, it's not necessary to give up mayonnaise entirely. The key is to source or create a version made with anti-inflammatory oils.

Avocado Oil Mayonnaise

Mayonnaise made with 100% pure avocado oil is an excellent choice for an anti-inflammatory diet. Avocado oil is rich in monounsaturated fats and contains anti-inflammatory compounds. It is a much more stable and nourishing fat than industrial seed oils. Brands like Primal Kitchen or Chosen Foods often offer these healthier alternatives.

Olive Oil Mayonnaise

Extra virgin olive oil is a cornerstone of the Mediterranean diet and is renowned for its anti-inflammatory properties. It is packed with monounsaturated fats and powerful antioxidants like polyphenols. When buying olive oil mayo, be cautious, as some commercial versions mix olive oil with cheaper, inflammatory seed oils. Always check the ingredient list to ensure it's made with pure olive oil.

Homemade Mayonnaise

Making your own mayo gives you complete control over the ingredients, ensuring you use high-quality, anti-inflammatory oils and avoid unwanted additives.

Simple homemade anti-inflammatory mayo recipe:

Ingredients: 1 large egg, 1 tbsp lemon juice or apple cider vinegar, 1 tsp Dijon mustard, 1/4 tsp salt, and 1 cup of a healthy oil like avocado oil or light-tasting olive oil.
Method: Combine all ingredients except the oil in a blender. With the blender running, slowly drizzle in the oil until the mixture emulsifies and thickens.

Mayonnaise Alternatives for an Anti-Inflammatory Diet

For those who prefer not to use mayonnaise or are looking for variety, several wholesome substitutes can provide a creamy texture and rich flavor while aligning with anti-inflammatory principles.

Mashed Avocado: Offering a similar creamy consistency, mashed avocado provides heart-healthy monounsaturated fats, fiber, and vitamins. It works perfectly in salads, sandwiches, and wraps.
Hummus: Made from chickpeas, tahini, olive oil, and lemon juice, hummus is rich in fiber, protein, and healthy fats. It’s a delicious and nutritious spread for sandwiches or wraps.
Greek Yogurt: A great source of protein and probiotics, plain Greek yogurt can be used as a tangy substitute for mayo in dishes like tuna or potato salad.
Pesto: This sauce, typically made with basil, nuts, and extra virgin olive oil, adds a burst of flavor and healthy fats to sandwiches, salads, and pasta.
Mustard: For a simple, fat-free option on sandwiches and wraps, mustard adds flavor without the calories or inflammatory oils.

Comparison of Mayonnaise Options for an Anti-Inflammatory Diet


Feature	Commercial Mayo (Seed Oil)	Avocado Oil Mayo	Olive Oil Mayo	Homemade Mayo	Healthy Alternatives (e.g., Avocado)
Oil Type	High in omega-6 seed oils (soybean, canola, sunflower).	100% avocado oil (high monounsaturated fat).	Olive oil (high monounsaturated fat, antioxidants).	Your choice of oil (avocado, olive, etc.).	Healthy whole foods (avocado, yogurt, etc.).
Inflammatory Potential	High; unbalanced omega-6 ratio and processed oils can promote inflammation.	Low; contains healthy, anti-inflammatory monounsaturated fats.	Low; extra virgin olive oil is known for its anti-inflammatory effects.	Low; dependent on your choice of high-quality, anti-inflammatory oil.	Low; based on whole food ingredients with anti-inflammatory properties.
Nutritional Value	Often minimal nutritional value.	Richer in healthy fats and more stable.	Contains heart-healthy fats and antioxidants.	Higher nutrient content with control over ingredients.	Excellent source of fiber, protein, and healthy fats.
Taste Profile	Classic, standard mayo taste.	Creamy, neutral flavor.	Can have a stronger, fruitier taste, especially with extra virgin oil.	Customizable flavor profile.	Varies widely by alternative (e.g., tangy, nutty).

Making an Informed Decision

Ultimately, whether you can have mayonnaise on an anti-inflammatory diet comes down to the source. Avoiding highly processed commercial varieties made with inflammatory seed oils is crucial for anyone trying to manage inflammation through diet. By opting for anti-inflammatory versions made with avocado or olive oil, or by exploring whole-food based substitutes, you can still enjoy the creamy texture and flavor that mayonnaise provides without compromising your health goals. As with any dietary choice, moderation is key, and prioritizing high-quality, minimally processed ingredients is the best approach for long-term wellness.

For more detailed guidance on a balanced approach to eating, the Mediterranean Diet is often cited as an excellent anti-inflammatory eating plan.

Conclusion

In summary, the conventional mayonnaise found in most supermarkets is not suitable for an anti-inflammatory diet due to its high concentration of omega-6-rich industrial seed oils. These processed fats can contribute to chronic inflammation in the body. The good news is that numerous healthy alternatives exist. You can choose from commercially available options made with avocado oil or olive oil, make a simple homemade version, or opt for whole-food alternatives like Greek yogurt, mashed avocado, or hummus. By making these informed choices, you can continue to enjoy creamy condiments while supporting your body's anti-inflammatory efforts.

Frequently Asked Questions

Conventional mayonnaise is often made with highly refined seed oils like soybean, canola, or sunflower oil, which are high in omega-6 fatty acids. When the body consumes an excess of omega-6s relative to omega-3s, it can promote inflammation.

Yes, mayonnaise made with 100% pure avocado oil is a great choice for an anti-inflammatory diet. Avocado oil is rich in monounsaturated fats that have anti-inflammatory properties, making it a much healthier alternative to seed oil-based mayos.

The best store-bought mayonnaises for an anti-inflammatory diet are those made with healthier, stable fats like 100% avocado oil or pure olive oil. Brands like Primal Kitchen or Chosen Foods are often cited as good options.

Yes, making homemade mayonnaise is an excellent option. This gives you complete control over the ingredients, allowing you to use high-quality, anti-inflammatory oils like avocado or olive oil and avoid any problematic additives.

Easy and healthy substitutes for mayonnaise include mashed avocado, hummus, plain Greek yogurt, mustard, and pesto. These alternatives offer creamy texture and flavor while providing additional nutritional benefits.

Not necessarily. Low-fat or 'light' versions of mayonnaise often increase sugar, thickeners, and other additives to compensate for the reduction in fat, which can also be inflammatory. It is better to focus on the type of oil used rather than just the fat content.

The best way to ensure your mayonnaise is anti-inflammatory is to carefully read the ingredient list. Look for brands that explicitly state they use 100% avocado oil or pure olive oil, and avoid those that list soybean, canola, sunflower, or other seed oils as the primary fat source.