What is the diet for inflammation according to the New York Times?

January 12, 2026 •

3 min read

Chronic inflammation is a silent issue estimated to affect approximately one-third of U.S. adults, contributing to a host of long-term health problems. Experts and nutritionists cited in The New York Times suggest that adopting a specific, whole-foods-focused diet is one of the most effective strategies for management.

Quick Summary

The New York Times advocates for a whole-foods, plant-centric dietary pattern, similar to the Mediterranean approach, prioritizing fruits, vegetables, and healthy fats while limiting processed foods and sugars.

Key Points

Prioritize Whole Foods: Focus on foods as close to their natural state as possible, like fruits, vegetables, and whole grains.
Embrace the Mediterranean Style: Experts often recommend an eating pattern similar to the Mediterranean diet, which is rich in plant-based foods, healthy fats, and fish.
Boost Omega-3s and Antioxidants: Consume fatty fish, nuts, and brightly colored fruits and vegetables to increase your intake of these key anti-inflammatory nutrients.
Limit Processed Items: Reduce consumption of refined carbs, added sugars, trans fats, and processed meats, which can fuel chronic inflammation.
Don't Forget Lifestyle: In addition to diet, manage stress, get regular exercise, and prioritize sleep for comprehensive inflammation management.
Use Healthy Fats: Cook with and consume extra virgin olive oil, nuts, seeds, and avocado for their monounsaturated and anti-inflammatory properties.
Spice Things Up: Incorporate spices like turmeric and ginger into your cooking for their potent anti-inflammatory compounds.

The NYT Stance on Inflammation and Diet

Experts and health writers frequently featured in The New York Times stress that a person's diet plays a crucial role in controlling chronic inflammation. The paper often discusses a whole-foods-based style of eating, built on principles that prioritize nutrient-dense, unprocessed foods to help the body regulate inflammatory responses. The Mediterranean diet is often highlighted as an example that aligns with these anti-inflammatory principles.

Key Anti-Inflammatory Foods Highlighted by the NYT

Based on various articles and expert interviews published by The New York Times, a diet aimed at reducing inflammation should be rich in certain food groups. These include colorful berries and citrus fruits rich in antioxidants like flavonoids and Vitamin C. Leafy greens such as spinach and kale provide antioxidants and fiber, supporting a healthy gut. Whole grains like oats and quinoa help lower inflammatory markers. Legumes like beans and lentils are rich in fiber, antioxidants, magnesium, and folate. Healthy fats from extra virgin olive oil, nuts, seeds, and avocados are emphasized, with extra virgin olive oil containing the anti-inflammatory compound oleocanthal. Fatty fish such as salmon and mackerel provide essential omega-3 fatty acids that reduce pro-inflammatory hormones. Spices like turmeric (containing curcumin), ginger, and garlic offer anti-inflammatory benefits. Fermented foods can improve gut health and reduce inflammation markers. Moderate intake of coffee and green or herbal tea is also noted for antioxidants.

Foods to Limit or Avoid, According to the NYT

Experts cited in The New York Times consistently recommend limiting or avoiding foods known to trigger or worsen inflammation. These typically include refined carbohydrates (white bread, pasta), which contribute to inflammation through sugar conversion. Added sugars from sweetened beverages and snacks are also major contributors. Processed meats and excessive red meat intake are linked to higher inflammation levels. Trans fats and unhealthy saturated fats found in fried foods and certain processed items are significant pro-inflammatory factors.

Comparison of Anti-Inflammatory vs. Pro-Inflammatory Choices

To make informed dietary decisions, comparing food choices based on their inflammatory impact is helpful. The table below summarizes expert advice found in The New York Times.


Food Category	Anti-Inflammatory Choice	Pro-Inflammatory Choice to Limit
Grains	Whole grains (oats, brown rice, quinoa)	Refined grains (white bread, pasta)
Proteins	Fatty fish, legumes, poultry	Processed meats, red meat
Fats	Extra virgin olive oil, nuts, seeds, avocados	Margarine, trans fats, fatty cuts of meat
Fruits & Veggies	Berries, leafy greens, colorful produce	Limited intake of fruits/vegetables
Sweeteners	Natural fruit, dates	Added sugars, high-fructose corn syrup
Snacks	Nuts, seeds, fruit	Chips, processed snacks, cookies
Beverages	Water, coffee, green tea	Sugary sodas, sweetened juices

Making the Shift to an Anti-Inflammatory Lifestyle

Experts emphasize that successful dietary change is often gradual. Starting with simple swaps, like choosing brown rice over white or snacking on walnuts, can be effective. Key strategies include filling half your plate with vegetables for fiber and antioxidants, using extra virgin olive oil for cooking, and regularly incorporating fatty fish. Using herbs and spices like turmeric also adds anti-inflammatory benefits. Beyond diet, The New York Times highlights other critical lifestyle factors for managing inflammation, such as stress management, sufficient sleep, and regular exercise. A combined approach addressing diet and these habits offers the most comprehensive benefits.

For further reading, the NYT's article on managing chronic inflammation provides additional insights.

Conclusion

Based on reports in The New York Times, an anti-inflammatory diet is a flexible, whole-foods-focused approach rather than a rigid plan. It involves prioritizing fruits, vegetables, whole grains, lean proteins like fatty fish and legumes, and healthy fats from sources like olive oil. This helps reduce inflammatory markers. Simultaneously, it's crucial to limit processed carbohydrates, added sugars, unhealthy fats, and processed meats. This balanced and sustainable eating pattern offers significant benefits for both inflammation management and overall health.

Frequently Asked Questions

The New York Times highlights leafy greens, berries, legumes, fatty fish rich in omega-3s, nuts, seeds, and spices like turmeric as key anti-inflammatory foods.

The key takeaway is to focus on a whole-foods, plant-based diet, such as the Mediterranean style, that incorporates plenty of fruits, vegetables, and healthy fats while limiting processed foods, refined carbs, and added sugars.

Instead of a single, prescriptive diet, The New York Times and its cited experts recommend an overall healthy, whole-foods-based pattern of eating that mirrors a Mediterranean-style diet.

You should limit refined carbohydrates (white flour products), added sugars (sodas, sweets), deep-fried foods, and processed or fatty red meats.

As reported by the NYT, omega-3 fatty acids, found in fatty fish like salmon and mackerel, actively reduce the production of pro-inflammatory hormones in the body.

The New York Times emphasizes that fiber-rich foods, especially from vegetables and fermented items, are crucial for feeding the gut microbiome, which in turn helps regulate the immune system and control inflammation.

Experts cited by the NYT state that whole foods may be more effective than supplements because they contain compounds that stimulate beneficial gut bacteria and work synergistically to reduce inflammation.

Yes, moderate consumption of coffee and green or herbal tea is mentioned positively in The New York Times due to their high content of antioxidants and polyphenols.

Extra virgin olive oil contains beneficial unsaturated fats and the compound oleocanthal, which has anti-inflammatory properties. It is a recommended fat source for cooking and dressings.