How does one tailor a diet to manage chronic inflammation?

To tailor a diet for chronic inflammation, emphasize fiber-rich whole foods and low-sugar fermented foods, while limiting ultra-processed foods; increase fiber gradually, since responses can vary with a person’s existing microbiome. 1 2

• 1. Whole foods, fiber, and healthy fats: Favor vegetables, whole grains, legumes, nuts, and complex carbohydrates over refined options. Gut microbes ferment fiber into short-chain fatty acids, which help maintain the gut barrier and regulate inflammation and immune activity. Include healthy fats such as olive oil, nuts, fish, chia, and flax. 3 4
• 2. Limit processed foods: Artificial sweeteners and emulsifiers in some processed foods may adversely affect the microbiome; emulsifiers can disrupt the mucus barrier, which may promote inflammation. 5
• 3. Include fiber and fermented foods: Fiber supports microbial fermentation, while regularly eating fermented foods—such as plain yogurt, kefir, kimchi, or sauerkraut—was associated with increased microbiome diversity and lower inflammatory signals in the described study. Ramp up fiber and fermented foods gradually; the study’s fiber results varied between people. 6 7 2