The Truth About the Anti-Inflammatory Diet: What We Eat, What We Become

06-14-2025

By Dr. Howard Friedman MD | Veteran | U.S. Army Medical Corps | Internal Medicine | HHOM LLC

A plate of prevention, not just a meal—omega-rich salmon, leafy greens, nuts, berries, and olive oil form the foundation of an anti-inflammatory lifestyle. At HHOM, we believe every bite can be a step toward healing.

The spark may hide beneath the skin,

A flame that starts from deep within.

It’s not a wound we see or feel,

But in our choices, it is real.

From table salt to seared delight—

Our daily meals can dim or light.—

Dr. Howard Friedman, MD

One topic that continues to resurface in my writing and clinical reflections is inflammation. I’ve explored it from several angles—external inflammation, the relentless pressure of modern life; internal inflammation, the hidden “Silent Flame” that erodes our health; and even anti-inflammation as a lifestyle, as in the healing act of gratitude. I return to this topic because I believe inflammation is another name for stress—and stress is the soil in which nearly every modern disorder and disease takes root.

If that belief holds, then what we do to manage or reduce inflammation becomes one of the most important actions we can take—for our health, longevity, and quality of life. And one of the most powerful anti-inflammatory tools doesn’t come from the pharmacy—it comes from the grocery store.

Can Diet Really Influence Inflammation?

Yes, profoundly. Diet can fuel or extinguish the body’s inflammatory responses. Let’s look first at the foods that stoke the fire.

What Are Inflammatory Foods?

Some of the most inflammatory foods are so common, we barely notice them:

• Red and processed meats (like sausages and bacon)

• White flour-based products (bread, pasta, pastries)

• Deep-fried items (French fries, fried chicken, donuts)

• Sugary foods (candy, jelly, syrup)

• Sweetened drinks (soda, energy drinks, bottled teas)

• Trans fats, found in margarine, microwave popcorn, non-dairy creamers, and packaged dough

  
  

How food is prepared also matters. Grilling or deep-frying meat can create harmful compounds, especially when fat drips onto an open flame—these byproducts have been linked to cancer. However, grilling vegetables or lean fish is generally safe, provided you go easy on sugary sauces and salty marinades.

As for processed foods: read the labels. Sugar goes by over 50 names (many ending in or ose), and trans fats may hide under the term “partially hydrogenated oils.”

What Are Anti-Inflammatory Foods?

There’s no single anti-inflammatory “diet,” but there are clear patterns among the best foods:

• Omega-3 fatty acids in fatty fish (tuna, sardines, herring)

• Nuts, seeds, and canola oil for plant-based Omega-3s and vitamin E

• Fruits and vegetables rich in vitamin C

• Polyphenols, found in olive oil, whole grains, coffee, tea, and dark chocolate

• Probiotics in fermented foods like live-culture yogurt and certain cheeses

• Prebiotics, the fiber that feeds good gut bacteria—found in bananas, asparagus, and chicory root

  
  

These foods support the gut microbiome, a vital and still-mysterious player in immune regulation. Though research is ongoing, we know a healthy gut often means a balanced, less reactive immune system.

It’s Not All or Nothing—It’s the Little Swaps

Change doesn’t have to be extreme. It just has to be consistent. Start with small, intentional shifts:

• Swap French fries for baked sweet potato wedges

• Trade a grilled burger for grilled eggplant or portobello

• Replace cakes with dark chocolate and raspberries

• Grill fruit for dessert—peaches and pineapple are excellent

When these swaps become habits, inflammation decreases—and resilience grows.

Why This Matters

Our immune systems are uniquely wired, deeply personal, and yet universally vital. They protect us from disease, but when inflammation is always “on,” the system breaks down. Chronic inflammation has been linked to heart disease, diabetes, cancer, autoimmune disorders, and accelerated aging.

This blog is part of a broader conversation we’re building at www.hhomllc.com. Other entries explore external stress, internal inflammation, nutritional truth, and the power of healthy habits like sleep and gratitude.

We believe that no matter what life brings, we always have the ability to choose how we respond. Food is one of those choices—and a profoundly powerful one.

—Dr. Howard Friedman MD

Board-Certified | Internal Medicine | Veteran | U.S. Army Medical Corps

Founder of Howard’s House of Medicine (HHOM LLC)

https://www.hhomllc.com

Frequently Asked Questions:

Q: Can changing my diet really reduce inflammation, even if I already have a chronic illness?

A: Yes. While food isn’t a cure, dietary changes can significantly reduce the body’s inflammatory load. That means less flare, less fatigue, and in many cases, better disease control. Chronic illnesses like arthritis, heart disease, and even autoimmune conditions can become more manageable when inflammation is addressed through consistent, nutrient-dense choices. Healing begins not with perfection, but with persistence—one anti-inflammatory swap at a time.

Q: What’s more important—eliminating bad foods or adding good ones?

A: Both matter, but adding the right foods can be a powerful first step. Incorporating Omega-3s, colorful vegetables, fiber, and fermented foods supports the gut and immune system, helping your body calm inflammation naturally. As your body adjusts to these better choices, cravings for ultra-processed, sugary, or fried foods often decrease on their own. It's not just about restriction—it's about nourishment.

Q: How do I stick to an anti-inflammatory diet when I’m busy, stressed, or eating out?

A: Start with simple, flexible habits. Keep nuts or blueberries on hand for snacks. Choose grilled proteins over fried when dining out. Add greens or olive oil to anything you’re already eating. Even in a fast-paced life, small choices build momentum. Stress and busyness may be constant—but your meals can still anchor your health, one mindful bite at a time.