How does one tailor a diet to manage chronic inflammation?

Tailor an anti-inflammatory diet by emphasizing low-sugar fermented foods and using supplements only when there is a specific reason and appropriate guidance.

• Fermented foods: Include options such as plain yogurt, kefir, sauerkraut, and kimchi. In a human study, the fermented-food group showed decreased inflammatory markers, while the high-fiber group’s inflammatory response varied between individuals. Choose low-sugar products with live cultures, and increase intake gradually to limit digestive discomfort. 1 2 3
• Omega-3s and curcumin during recovery: For specific recovery circumstances, the discussion gives omega-3s at about 2–5 grams total and curcumin at 500 milligrams three times daily, while cautioning that more is not necessarily better: doses up to 15 grams of omega-3s may harm the immune response. 4

The guidance is to avoid treating supplements as a default response to suspected inflammation; use them for a specific reason. 5