How does one tailor a diet to manage chronic inflammation?

Tailor an anti-inflammatory diet around whole or minimally processed foods, with plenty of fruits and vegetables, fiber-rich plant foods, and low-sugar fermented foods; adjust choices to your individual responses. 1 2

• 1. Mediterranean- or paleo-like pattern: Emphasize whole foods such as fruits and vegetables, fish, quality protein, and olive oil, while limiting ultra-processed foods. A temporary, more restrictive elimination approach may help some people identify food sensitivities, followed by adding foods back and observing responses. 3 4
• 2. Grains and fats: Favor whole-grain carbohydrates over refined ones, unless you have a reason to avoid them; the discussion specifically notes that gluten avoidance is not necessary for everyone. Include sources of healthy fats such as nuts, olive oil, fish, chia, and flax. 5 6
• 3. Supplements: Omega-3s are described as having anti-inflammatory effects, and fish oil is discussed as an option for people who do not regularly eat fatty fish. The retrieved evidence does not provide the specified EPA dose or support vitamin D, magnesium malate, or the curcumin dose. 7