Will a Keto Diet Help with Inflammation? The Science Explained

December 10, 2025 •

4 min read

According to recent meta-analyses, the ketogenic diet can significantly lower C-reactive protein (CRP) levels in overweight and obese individuals, a key biomarker for systemic inflammation. This metabolic shift moves the body from using glucose for energy to burning fat, directly influencing inflammatory pathways.

Quick Summary

A keto diet can help reduce inflammation by inducing ketosis, producing ketone bodies that inhibit key inflammatory pathways, and promoting weight loss.

Key Points

Ketone Bodies Inhibit Inflammation: The primary ketone body, beta-hydroxybutyrate (BHB), directly suppresses the NLRP3 inflammasome, a complex that triggers inflammatory responses.
Reduces Insulin Resistance: By lowering carbohydrate intake, the keto diet improves insulin sensitivity and decreases the chronic inflammation linked to high insulin levels.
Promotes Visceral Fat Loss: Shedding excess weight, especially visceral fat, reduces the body's overall inflammatory burden by decreasing the production of pro-inflammatory cytokines.
Impacts Gut Health: Ketosis can alter the gut microbiome in ways that may help to regulate immune responses and reduce inflammation.
Source of Fats Matters: The anti-inflammatory benefits are more pronounced when a keto diet emphasizes healthy fats (e.g., from fatty fish, olive oil) over saturated fats from red and processed meats.
Effects Vary by Condition: While beneficial for systemic inflammation in many cases, a keto diet may not be suitable for all inflammatory conditions, such as osteoarthritis.

Understanding the Link Between Keto and Inflammation

Chronic, low-grade inflammation is a significant driver of many modern diseases, including type 2 diabetes, heart disease, and some forms of arthritis. Traditional Western diets, high in sugar and refined carbohydrates, are often linked to elevated inflammation. The ketogenic diet, by drastically restricting carbohydrates, forces the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. Emerging research suggests this metabolic change can have a potent anti-inflammatory effect.

The Role of Ketone Bodies

When in ketosis, the body produces ketone bodies, primarily beta-hydroxybutyrate (BHB), acetoacetate, and acetone. BHB, in particular, plays a central role in the keto diet's anti-inflammatory properties. It has been shown to directly inhibit the NLRP3 inflammasome, a multiprotein complex that drives the inflammatory response. By blocking the NLRP3 inflammasome, BHB reduces the production of pro-inflammatory cytokines, such as interleukin-1β (IL-1β) and IL-18. This mechanism is a key reason why keto is being explored for conditions involving chronic inflammation.

Impact on Insulin Resistance and Weight Loss

Chronic hyperinsulinemia, often a result of high-carb diets, is strongly associated with increased systemic inflammation. By dramatically reducing carbohydrate intake, the ketogenic diet lowers insulin levels and improves insulin sensitivity. This not only helps with blood sugar management but also reduces the inflammatory signaling associated with insulin resistance. Furthermore, the weight loss, particularly the reduction in visceral fat, often achieved on a keto diet directly contributes to lower inflammation. Visceral fat is an endocrine organ that secretes pro-inflammatory cytokines, so reducing it alleviates the overall inflammatory burden on the body.

Influencing the Gut Microbiome

The composition of the gut microbiota significantly impacts the body's immune system and inflammatory state. Research in mouse models suggests that the keto diet can alter the gut microbiome, which may mediate some of its anti-inflammatory effects. Ketone bodies can directly inhibit the growth of certain gut bacteria, potentially leading to a more balanced microbial environment and reducing inflammatory processes in the gut lining. This can have downstream effects on the immune system, helping to regulate inflammation throughout the body.

Potential Downsides and Considerations

While the anti-inflammatory effects of a ketogenic diet are promising, it is not a universally perfect solution. The quality of the diet matters greatly. A keto diet built around processed meats and saturated fats may worsen inflammation rather than help. Instead, prioritizing healthy fats from sources like fatty fish, avocados, and olive oil is crucial. Additionally, long-term adherence can be challenging and may lead to nutrient deficiencies due to the strict limitations on whole grains, fruits, and starchy vegetables. It's essential to monitor lipid profiles and other health markers, as some studies have reported elevated LDL cholesterol levels. Some researchers even suggest taking periodic "keto breaks" to mitigate long-term side effects.

Keto vs. Mediterranean Diet for Inflammation


Feature	Ketogenic Diet	Mediterranean Diet
Carbohydrate Intake	Very low (typically <50g/day)	Moderate; includes whole grains, fruits, and legumes
Fat Intake	Very high (70-75% of calories)	High, but emphasizes healthy fats from olive oil, nuts, and fish
Focus	Inducing ketosis to shift metabolism and inhibit specific inflammatory pathways	Emphasizes whole, antioxidant-rich foods and healthy fats to combat inflammation
Speed of Action	Can show faster results for inflammation markers in some individuals (1-4 weeks)	Tends to show more gradual but consistent and sustainable results
Sustainability	Can be difficult to maintain long-term due to strict carb restriction	Highly flexible and generally easy to sustain over a lifetime
Key Risks	Potential for nutrient deficiencies, elevated LDL cholesterol, and 'keto flu'	Fewer side effects; generally considered nutritionally complete and well-tolerated

Example Anti-Inflammatory Keto Foods

Incorporating specific foods can maximize the anti-inflammatory potential of a keto diet. The focus should be on nutrient-dense, high-quality fats and non-starchy vegetables.

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of anti-inflammatory omega-3 fatty acids.
Avocados: Rich in healthy monounsaturated fats and antioxidants.
Olive Oil: Extra virgin olive oil is a cornerstone of an anti-inflammatory diet and is suitable for keto.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide healthy fats, fiber, and antioxidants.
Leafy Greens: Spinach and kale are packed with antioxidant vitamins.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are non-starchy and rich in nutrients.
Spices: Turmeric and ginger are powerful anti-inflammatory spices that pair well with keto recipes.

Conclusion

Scientific evidence indicates that a ketogenic diet can indeed help with inflammation, particularly chronic low-grade inflammation associated with metabolic syndrome and obesity. The primary mechanisms involve the anti-inflammatory properties of ketone bodies, improved insulin sensitivity, and weight loss. However, the approach should be mindful, prioritizing high-quality, whole-food fats and non-starchy vegetables to avoid potential negative effects associated with high saturated fat intake. While effective in the short-term for some inflammatory markers, the long-term sustainability and nutritional completeness of a ketogenic diet should be carefully weighed against other options, such as the widely recommended Mediterranean diet. Ultimately, anyone considering a ketogenic diet for inflammation should do so under medical supervision to ensure it is appropriate for their specific health needs.

UCSF Research on Keto and Brain Inflammation

A study from the University of California, San Francisco (UCSF) found that a low-carb diet reduced inflammation in the brains of rodents by inhibiting a pivotal protein that links the diet to inflammatory genes. Read more here.

Frequently Asked Questions

Research suggests that some individuals may experience a reduction in inflammatory markers within as little as 1 to 4 weeks of starting a ketogenic diet, as their body transitions into ketosis.

While both diets have anti-inflammatory benefits, the Mediterranean diet is often considered a more sustainable and balanced option with consistently strong long-term results, whereas the keto diet can offer faster initial reductions but may be harder to maintain.

Yes, if the diet is poorly constructed and relies heavily on pro-inflammatory foods like processed meats and certain saturated fats, it can increase inflammation. The type of fats consumed is critically important for success.

Weight loss, particularly the reduction of visceral fat, is a key mechanism. Visceral fat is a source of inflammatory cytokines, so losing it reduces the systemic inflammatory load, independently of ketosis.

Excellent choices include fatty fish like salmon, olive oil, avocados, nuts, seeds, leafy greens (spinach, kale), and spices such as turmeric and ginger.

Yes, long-term risks can include nutrient deficiencies, elevated LDL cholesterol, and potential strain on the liver and kidneys. Some researchers suggest taking periodic breaks from ketosis to mitigate these risks.

BHB, the main ketone body, inhibits the NLRP3 inflammasome, which is a protein complex that triggers inflammation in the body. By inhibiting it, BHB reduces the production of inflammatory molecules.