What to eat to avoid sepsis: A comprehensive nutritional guide

January 6, 2026 •

4 min read

Studies have shown that a high adherence to a Mediterranean-style diet is associated with a lower risk of severe sepsis, indicating the profound impact nutrition can have on your immune health. To help understand what to eat to avoid sepsis, this guide explores dietary strategies that support a strong immune response and reduce the risk of systemic infection.

Quick Summary

A balanced, nutrient-rich diet focusing on anti-inflammatory foods and probiotics can bolster your immune system, helping to prevent infections that could lead to sepsis.

Key Points

Prioritize Anti-Inflammatory Foods: Focus on fatty fish, colorful fruits and vegetables, and extra virgin olive oil to reduce systemic inflammation.
Boost Your Immune System with Key Nutrients: Ensure adequate intake of vitamins C, D, A, and E, along with minerals like zinc and selenium, through whole foods.
Nourish Your Gut with Probiotics and Prebiotics: Consume fermented foods like yogurt and kefir alongside high-fiber vegetables to support a healthy gut microbiome.
Adopt a Mediterranean-Style Diet: This eating pattern has been specifically linked to a lower risk of sepsis due to its emphasis on plant-based foods, healthy fats, and fish.
Limit Inflammatory Foods: Reduce consumption of processed foods, excessive sugars, trans fats, and saturated fats found in fast food and processed snacks.
Stay Hydrated: Drinking plenty of water and other fluids helps support the transport of immune cells throughout the body.

The Critical Link Between Diet, Immunity, and Sepsis

Sepsis is a severe medical emergency caused by the body's overwhelming and life-threatening response to an infection. While medical interventions are crucial for treating existing infections, preventative strategies, including a nutritious diet, are essential for maintaining a strong immune system capable of fighting off pathogens before they can cause a severe reaction. Chronic inflammation, often fueled by poor dietary choices, can weaken the immune system and increase susceptibility to illness. A diet focused on nutrient-dense, anti-inflammatory foods helps build a robust defense system, reducing the overall risk of severe infections and, consequently, sepsis.

Anti-Inflammatory Foods to Prioritize

Incorporating a wide variety of anti-inflammatory foods into your daily routine is a cornerstone of a sepsis-preventative diet. These foods are packed with antioxidants and other compounds that help modulate the body's inflammatory response.

Colorful Fruits and Vegetables

Eating a wide spectrum of colorful fruits and vegetables ensures you get a diverse range of phytonutrients, which have anti-inflammatory benefits.

Berries: Loaded with antioxidants called anthocyanins, berries like blueberries, strawberries, and raspberries can help lower inflammatory markers in the body.
Broccoli and Cruciferous Vegetables: These are rich in sulforaphane, an antioxidant that decreases inflammation by reducing cytokines and NF-κB, molecules that drive inflammation.
Dark Leafy Greens: Spinach and kale are high in vitamins A, C, and K, as well as minerals and antioxidants that protect against inflammation.
Tomatoes and Peppers: High in Vitamin C and lycopene, tomatoes and bell peppers offer powerful antioxidant effects that can reduce inflammation.

Healthy Fats and Oils

Omega-3 fatty acids are key to reducing inflammation and are crucial for a balanced immune response.

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of EPA and DHA, types of omega-3s that help reduce inflammation.
Extra Virgin Olive Oil: A staple of the Mediterranean diet, this healthy fat contains oleocanthal, an antioxidant with anti-inflammatory properties.
Nuts and Seeds: Chia seeds, flaxseeds, and walnuts are plant-based sources of omega-3s and other beneficial compounds.

Herbs and Spices

Adding certain herbs and spices to your meals can provide a significant anti-inflammatory boost.

Turmeric: Contains curcumin, a potent anti-inflammatory compound.
Ginger: Known for its strong antioxidant and anti-inflammatory effects.
Garlic: Boosts T-cells, a type of immune cell, and helps keep your body's defenses strong.

The Power of the Gut-Immune Connection

Your gut microbiome plays a major role in regulating immune function and intestinal barrier integrity, both of which are critical for preventing systemic infections. Sepsis patients often experience an impaired gut barrier, which can contribute to the severity of the condition. Supporting a healthy gut through diet is a proactive measure against sepsis.

Probiotic and Prebiotic Foods

Probiotics: Live bacteria found in fermented foods that help maintain a healthy balance of gut microbiota. Examples include yogurt with live active cultures, kefir, kimchi, and sauerkraut.
Prebiotics: Fiber-rich foods that feed the beneficial bacteria in your gut. These include garlic, onions, asparagus, and whole grains.

The Mediterranean Diet and Reduced Sepsis Risk

Research has specifically linked adherence to a Mediterranean-style diet with a lower risk of sepsis. This eating pattern emphasizes whole foods, beneficial fats, and lean protein, which collectively support overall health and resilience to infection. A Mediterranean diet includes a high consumption of fruits, vegetables, legumes, fish, and whole grains, while limiting red meat, dairy products, and saturated fats. For more detailed information on this study, see the analysis published in Adherence to Mediterranean-style diet and risk of sepsis in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study.

A Comparison of Dietary Choices for Sepsis Prevention


Food Category	Beneficial Choices	Detrimental Choices
Carbohydrates	Whole grains, vegetables, fruits, legumes	Refined grains, white bread, instant rice
Fats	Extra virgin olive oil, nuts, seeds, avocados, fatty fish	Trans fats (partially hydrogenated oils), fried foods, excessive saturated fats
Protein	Fish, poultry, beans, lentils, eggs	Processed meats, high-fat red meats
Dairy	Yogurt with live cultures, low-fat dairy	Full-fat dairy, cheese in large quantities
Beverages	Water, green tea, herbal teas	Sugar-sweetened beverages, fruit juices

Conclusion

While diet alone cannot completely eliminate the risk of sepsis, it is a powerful preventative tool. By focusing on a balanced, anti-inflammatory diet rich in immune-supporting nutrients, you can significantly bolster your body's ability to fight off infections. Prioritizing foods like colorful fruits and vegetables, fatty fish, healthy fats, and probiotic-rich items creates an optimal internal environment to maintain a strong immune system and reduce inflammation. For anyone with a compromised immune system or a risk of infection, a thoughtful approach to nutrition is a crucial component of overall health and wellness. Always consult a healthcare professional for personalized medical advice and treatment.

Frequently Asked Questions

No, diet alone cannot guarantee prevention of sepsis. It is a supportive strategy to strengthen your immune system and overall health. Prompt medical attention for any suspected infection is critical for preventing sepsis.

The Mediterranean diet is rich in anti-inflammatory foods like fruits, vegetables, fish, and olive oil, and low in processed foods. This helps reduce chronic inflammation and supports a healthy immune response, decreasing the likelihood of severe infections.

Vitamins C, D, and A are particularly important for immune function. Vitamin C supports white blood cell production, Vitamin D helps regulate immune response, and Vitamin A supports epithelial barriers against pathogens.

Zinc and selenium are two key minerals. Zinc is essential for the proper functioning of immune cells, while selenium offers antioxidant and anti-inflammatory properties.

The gut is a major site of immune activity. Probiotics, found in fermented foods like yogurt and kefir, help maintain a healthy gut microbiome, which is vital for a robust immune system and maintaining intestinal barrier integrity.

To prevent sepsis, it is best to limit foods that promote inflammation, such as processed meats, fried foods, foods high in trans fats, and those with excessive added sugars.

While supplements can address deficiencies, obtaining nutrients from a varied, whole-food diet is the best approach. Always consult a healthcare provider before starting any new supplement regimen, as some supplements may not have clear benefits in preventing sepsis.