11M
Deaths linked to poor diet each year
Unhealthy diets were linked to about 11 million adult deaths worldwide in 2017 — more than any other risk factor, including tobacco.
Source: GBD, The Lancet 2019
Anti-inflammatory diet
What an anti-inflammatory diet is, the foods linked with lower inflammation, foods to limit, and a simple 7-day meal plan using UK foods.
Last reviewed: October 2026 · How we check our content
The basics
Plants
vegetables, fruit, wholegrains, beans and nuts form the base
2
portions of fish a week, one oily (salmon, mackerel, sardines)
Olive oil
and rapeseed oil instead of butter
Less
ultra-processed foods, sugar, refined carbs and processed meat
Foods to eat more of
Oily fish
Omega-3 fats from salmon, mackerel, sardines and herring.
Berries and colourful veg
Polyphenols and fibre — frozen berries are great value.
Wholegrains and beans
Fibre feeds gut bacteria that produce anti-inflammatory compounds.
Nuts, seeds and olive oil
Healthy unsaturated fats.
Herbs and spices
Turmeric, ginger and garlic add flavour without salt.
Leafy greens
Spinach, kale and broccoli.
Smart swaps
LimitChoose
White bread and pastriesWholemeal bread and oats
Bacon, sausages, hamFish, beans, chicken or eggs
Sugary drinksWater, tea or coffee
Fried takeawaysHomemade traybakes with olive oil
7-day anti-inflammatory meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Porridge, berries, walnuts | Lentil soup, wholemeal roll | Salmon, sweet potato, greens |
| Tue | Yoghurt, oats, flaxseed | Chickpea and spinach salad | Chicken and veg traybake |
| Wed | Wholemeal toast, avocado | Sardines on rye with salad | Bean and vegetable chilli, brown rice |
| Thu | Berry smoothie with oats | Leftover chilli | Mackerel, new potatoes, broccoli |
| Fri | Eggs and tomatoes | Hummus and veg wrap | Turmeric chickpea curry |
| Sat | Overnight oats | Minestrone soup | Prawn and veg stir-fry |
| Sun | Mushroom omelette | Roast chicken and vegetables | Lentil and kale stew |
World health facts
All facts1 in 5
Deaths tied to diet
Roughly one in every five deaths globally is associated with dietary risks.
Source: GBD, The Lancet 2019
17.9M
Heart disease deaths per year
Cardiovascular diseases are the world's leading cause of death; an unhealthy diet is a key risk factor.
Source: WHO 2021
830M
People living with diabetes
Adults with diabetes rose from about 200 million in 1990 to around 830 million in 2022.
Source: WHO / NCD-RisC, The Lancet 2024
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Questions people ask
What foods are anti-inflammatory?
Oily fish, berries, leafy greens, wholegrains, beans, nuts, seeds, olive oil and spices such as turmeric and ginger are linked with lower inflammation.
What foods cause inflammation?
Diets high in ultra-processed foods, sugary drinks, refined carbohydrates and processed meat are linked with higher inflammation markers.
Does an anti-inflammatory diet help arthritis?
It may help some people with symptoms and heart health, but it does not replace medical treatment. Versus Arthritis recommends a balanced, Mediterranean-style diet.
Sources
- • Harvard T.H. Chan School of Public Health: Foods that fight inflammation
- • Arthritis UK / Versus Arthritis: Diet
- • NHS: The Eatwell Guide
- • Calder et al., British Journal of Nutrition (2011)
General information based on UK public health sources, not medical advice. Speak to your GP, pharmacist or a registered dietitian before major diet changes or starting supplements, especially if you are pregnant, have a health condition or take medication.