Understanding Anti-Inflammatory Foods: What Carbs Are Not Inflammatory?

October 23, 2025 •

5 min read

Research has established a firm link between chronic inflammation and a host of modern health problems, including heart disease, diabetes, and autoimmune conditions. For this reason, many are asking: what carbs are not inflammatory, and how can they be incorporated into a diet focused on reducing inflammation?

Quick Summary

This guide explains the difference between inflammatory and anti-inflammatory carbs. It details how whole grains, legumes, resistant starches, and high-fiber fruits and vegetables can promote gut health and reduce inflammation.

Key Points

Whole Grains: Opt for whole grains like oats, quinoa, and brown rice, which are rich in fiber and nutrients that support gut health and produce anti-inflammatory short-chain fatty acids.
Resistant Starch: Increase your intake of resistant starch found in legumes, seeds, and cooked-and-cooled potatoes or rice, as it ferments in the gut to reduce inflammation.
Colorful Produce: Load up on high-fiber fruits and vegetables, such as berries, sweet potatoes, and leafy greens, which contain antioxidants and polyphenols that fight cell damage.
Avoid Refined Carbs: Limit or eliminate processed and refined carbohydrates like white bread, pastries, and sugary drinks, which can cause blood sugar spikes that trigger inflammation.
Embrace Fiber: Ensure high fiber intake to feed beneficial gut bacteria and maintain a balanced gut microbiome, a critical factor in regulating inflammation.
Cooking Matters: Use cooking and cooling techniques for starchy foods to increase their resistant starch content, making them more anti-inflammatory.
Dietary Pattern: Focus on an overall anti-inflammatory eating pattern, such as the Mediterranean diet, rather than relying on single food items.

The Difference Between Inflammatory and Anti-Inflammatory Carbs

Carbohydrates are a major source of energy for the human body, but not all carbs are created equal. The key distinction lies in their processing and nutritional content. Refined carbohydrates are typically stripped of their fiber and nutrients, causing rapid blood sugar spikes that can trigger inflammation. In contrast, complex, unprocessed carbohydrates contain high levels of fiber, vitamins, and minerals that support the body's natural anti-inflammatory processes. These so-called "high-quality carbs" are digested more slowly, leading to a more stable release of glucose into the bloodstream.

How Carbohydrates Trigger Inflammation

Processed and refined carbohydrates, such as white bread, pastries, and sugary drinks, are quickly broken down into glucose, causing a rapid increase in blood sugar. This triggers an insulin response that, when chronic, can lead to insulin resistance and systemic inflammation. Furthermore, these foods often lack fiber, which is crucial for a healthy gut microbiome, a key player in regulating inflammation throughout the body.

Categories of Anti-Inflammatory Carbohydrates

Building a diet rich in non-inflammatory carbs involves prioritizing whole, unprocessed foods. These foods not only provide sustained energy but also contribute valuable nutrients that actively combat inflammation.

Whole Grains for Gut Health

Whole grains are a powerhouse of fiber and beneficial compounds that nourish the gut microbiome. Unlike their refined counterparts, they retain the bran and germ, which are packed with nutrients. When gut bacteria ferment the fiber from whole grains, they produce short-chain fatty acids (SCFAs), such as butyrate, which are a primary energy source for colon cells and possess potent anti-inflammatory properties.

Examples of anti-inflammatory whole grains:

Oats: Excellent source of soluble fiber, particularly beta-glucan, which helps lower cholesterol and promote gut health.
Quinoa: A complete protein source, high in fiber and antioxidants like quercetin.
Brown Rice: Offers more fiber and minerals than white rice, contributing to better digestive health.
Barley: Contains both soluble and insoluble fiber, which aids digestion and supports the microbiome.
Buckwheat: A gluten-free grain rich in fiber and rutin, an antioxidant known to reduce inflammation.

The Power of Resistant Starch

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine, much like soluble fiber. This process feeds beneficial gut bacteria and produces anti-inflammatory SCFAs. Interestingly, the resistant starch content of some foods can be increased through specific cooking methods.

How to get more resistant starch:

Legumes: Beans, lentils, and peas are naturally rich in resistant starch.
Cook and Cool: Cooking and then cooling starchy foods like potatoes, rice, and pasta increases their resistant starch content. Reheating them later preserves this benefit.
Green Bananas: Unripe, green bananas are a concentrated source of resistant starch. They can be added to smoothies or cooked into dishes.

Fiber-Rich Fruits and Vegetables

Fruits and vegetables are rich in fiber, antioxidants, and polyphenols, which are plant-based compounds that protect against cell damage and inflammation. Berries, leafy greens, and colorful root vegetables are particularly beneficial. The high fiber content also contributes to gut health by promoting the growth of a diverse microbiome.

Examples of anti-inflammatory produce:

Berries: Loaded with antioxidants like anthocyanins that fight inflammation.
Sweet Potatoes: Rich in beta-carotene, an antioxidant, and fiber.
Leafy Greens: Spinach and kale are high in fiber, vitamins, and a unique sugar that feeds healthy gut bacteria.
Broccoli: Contains sulforaphane, a compound with potent anti-inflammatory effects.
Avocado: While a source of healthy fats, it is also a low-fructose, fiber-rich fruit that supports healthy digestion.

Comparison of Carbohydrate Types

To better understand the dietary shift needed to reduce inflammation, comparing refined versus complex carbohydrates is useful.


Feature	Refined (Inflammatory) Carbohydrates	Complex (Anti-Inflammatory) Carbohydrates
Digestion	Rapidly digested, leading to blood sugar spikes.	Slowly digested, providing a steady release of energy.
Nutrient Content	Stripped of most fiber, vitamins, and minerals.	Retain fiber, vitamins, minerals, and other beneficial compounds.
Inflammatory Impact	Promotes chronic inflammation through blood sugar dysregulation.	Contains fiber and compounds that actively fight inflammation.
Source Examples	White bread, white pasta, sugary sodas, baked goods.	Whole grains, legumes, fruits, and vegetables.
Gut Health	Can lead to gut dysbiosis by starving beneficial bacteria.	Acts as a prebiotic to nourish and support a healthy gut microbiome.
Weight Management	Contributes to weight gain due to high calorie density and lack of satiety.	Promotes satiety and helps with weight management due to high fiber and water content.

Making the Shift: Incorporating Non-Inflammatory Carbs

Transitioning to a diet rich in non-inflammatory carbohydrates doesn't have to be complicated. Simple swaps and additions can make a significant difference over time.

Practical steps to take:

Swap Your Grains: Replace white bread and pasta with whole-grain versions like brown rice, quinoa, and whole-wheat pasta.
Embrace Legumes: Add beans and lentils to soups, salads, and chilis to boost fiber and resistant starch intake.
Use the Cook-and-Cool Method: Plan meals with cooked and cooled potatoes or rice to maximize resistant starch formation.
Prioritize Colorful Produce: Fill half your plate with a variety of brightly colored fruits and vegetables to maximize antioxidant intake.
Snack Smart: Choose whole-food snacks like nuts, seeds, and fruits instead of processed chips and crackers.
Read Labels: Be aware of added sugars and refined starches in packaged foods, which can be hidden in many surprising products.

By focusing on these practical changes, you can create a dietary pattern that supports long-term health and combats chronic inflammation. For further insights on overall anti-inflammatory eating, consider resources from reputable health organizations, such as the Harvard Health guide on foods that fight inflammation.

Conclusion: Fueling Your Body Wisely

The question of what carbs are not inflammatory can be answered by looking towards nature's pantry. The key is to prioritize whole, fiber-rich, and minimally processed carbohydrates. By incorporating whole grains, legumes, resistant starches, and a colorful array of fruits and vegetables into your diet, you provide your body with the tools it needs to fight chronic inflammation effectively. This dietary approach not only supports gut health and stable blood sugar but also contributes to overall well-being, moving beyond a simple diet plan to a sustainable, health-promoting lifestyle.

Frequently Asked Questions

The main difference is in how the body digests and processes them. Inflammatory carbs are highly refined and digested quickly, causing blood sugar spikes, while anti-inflammatory carbs are complex, high in fiber, and digested slowly, which promotes stable blood sugar and gut health.

Resistant starch passes undigested into the large intestine, where it feeds beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), particularly butyrate, which act as a powerful anti-inflammatory agent for the cells lining the colon.

Yes, whole grains are generally considered anti-inflammatory due to their fiber, vitamin, and mineral content. However, the overall diet and individual tolerance are important. Focusing on a variety of whole grains is best for promoting a diverse and healthy gut microbiome.

Yes, when starchy foods like potatoes or rice are cooked and then cooled, a process called retrogradation occurs. This converts some of the digestible starch into resistant starch, making it less likely to cause blood sugar spikes and more beneficial for gut health.

Excellent examples include colorful produce like berries (strawberries, blueberries), leafy greens (spinach, kale), and sweet potatoes. These foods are packed with antioxidants, polyphenols, and fiber that combat inflammation.

No, avoiding all carbohydrates is not recommended, as healthy carbs are crucial for energy and gut health. The key is to be selective, prioritizing anti-inflammatory complex carbs from whole food sources while limiting highly refined, low-fiber options.

While some people believe nightshade vegetables like tomatoes and potatoes trigger inflammation, there is limited scientific evidence to support this claim for the general population. For those with inflammatory conditions, a trial elimination may be helpful, but for most, their anti-inflammatory properties from antioxidants outweigh any potential issue.