Inflammation is a natural process that helps the body respond to injury, infection, and other challenges. Short-term inflammation is an important part of the immune system’s normal response. However, persistent low-grade inflammation can be associated with a variety of chronic health conditions and lifestyle factors.
This is where the anti-inflammatory diet has gained significant attention. Rather than being a strict diet with a fixed menu, an anti-inflammatory eating pattern emphasizes nutrient-dense foods such as vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and healthy unsaturated fats while limiting highly processed foods, excessive added sugars, refined carbohydrates, and certain sources of unhealthy fats.
For people in the United States looking for a practical approach to healthier eating, an anti-inflammatory diet can be adapted to different cuisines, budgets, dietary preferences, and lifestyles.
This comprehensive guide explains what an anti-inflammatory diet is, which foods to eat and limit, potential health benefits, meal ideas, common mistakes, and practical strategies for building a sustainable anti-inflammatory eating pattern.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet is an eating pattern designed to emphasize foods that provide nutrients and compounds associated with healthy inflammatory regulation while reducing foods commonly associated with poor overall diet quality.
It is important to understand that there is no single official “anti-inflammatory diet.” Instead, the term generally describes a dietary pattern built around minimally processed, nutrient-rich foods.
A typical anti-inflammatory eating pattern includes:
- Vegetables
- Fruits
- Whole grains
- Beans and lentils
- Nuts
- Seeds
- Fish and seafood
- Extra-virgin olive oil
- Other unsaturated fats
- Herbs and spices
- Adequate protein
- Water and unsweetened beverages
At the same time, it generally limits:
- Highly processed foods
- Sugar-sweetened beverages
- Excessive added sugars
- Refined grains
- Processed meats
- Excessive saturated fat
- Excessive alcohol
- Foods high in sodium when consumed excessively
The goal is not perfection. The overall pattern of eating matters more than one individual food.
What Is Inflammation?
Inflammation is part of the body’s normal defense and repair system.
When the body detects an injury, infection, or other threat, the immune system activates a series of biological processes. This response can produce familiar signs such as redness, swelling, warmth, and pain around an injury.
Acute inflammation is generally temporary and can be beneficial.
The concern is chronic inflammation, which involves persistent activation of inflammatory pathways and can occur in association with conditions such as obesity, metabolic disorders, cardiovascular disease, and other chronic health problems.
Diet is only one factor involved in inflammation. Sleep, physical activity, smoking, stress, body composition, infections, medications, genetics, and underlying medical conditions can also influence inflammatory processes.
Does Food Cause Inflammation?
Food should not generally be divided into simplistic categories of “inflammatory” and “anti-inflammatory.”
The effect of diet depends on the overall pattern, quantity, frequency, individual health status, and the rest of the person’s lifestyle.
For example, eating a dessert occasionally does not automatically cause harmful chronic inflammation. Likewise, eating one serving of berries does not instantly eliminate inflammation.
A healthier way to think about nutrition is to focus on the overall dietary pattern.
A diet centered on vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and healthy fats generally provides more fiber and beneficial nutrients than a diet dominated by highly processed foods and sugary drinks.
Potential Benefits of an Anti-Inflammatory Diet
A nutrient-dense dietary pattern may support overall health in several ways.
Supports Heart Health
An eating pattern rich in vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and unsaturated fats can support cardiovascular health.
These foods provide fiber, vitamins, minerals, antioxidants, and unsaturated fatty acids.
Replacing foods high in saturated fat with sources of unsaturated fat can also be beneficial for blood lipid management.
Supports Metabolic Health
A balanced eating pattern can help support healthy blood glucose regulation, particularly when it emphasizes high-fiber carbohydrates and minimizes excessive consumption of sugary beverages and refined foods.
Portion sizes and total calorie intake also matter.
Supports Healthy Weight Management
Many foods commonly emphasized in anti-inflammatory diets are nutrient-dense and relatively high in fiber.
Vegetables, fruits, legumes, and whole grains can help increase dietary volume and satiety.
However, an anti-inflammatory diet is not automatically a weight-loss diet. Total calorie intake, portion sizes, activity levels, sleep, and individual factors remain important.
Supports Digestive Health
Fiber-rich foods such as vegetables, fruits, beans, lentils, whole grains, nuts, and seeds support healthy digestion.
Dietary fiber also interacts with the gut microbiome, making a diverse, plant-rich diet an important part of overall digestive health.
Provides Essential Nutrients
A varied anti-inflammatory eating pattern can provide:
- Vitamin C
- Vitamin E
- Folate
- Vitamin K
- Magnesium
- Potassium
- Calcium
- Selenium
- Zinc
- Fiber
- Protein
- Omega-3 fatty acids
Eating a wide variety of foods is generally more beneficial than focusing on one “superfood.”
Best Anti-Inflammatory Foods
There is no single magic food that eliminates inflammation. Instead, aim for variety.
1. Fatty Fish
Fatty fish are among the most commonly recommended foods in anti-inflammatory dietary patterns.
Examples include:
- Salmon
- Sardines
- Mackerel
- Trout
- Herring
These fish provide omega-3 fatty acids, including EPA and DHA.
For adults who eat seafood, regularly including fish as part of a balanced diet can provide important nutrients.
2. Berries
Berries are rich in vitamins, minerals, fiber, and naturally occurring plant compounds.
Good options include:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
Fresh or frozen berries can be used in oatmeal, yogurt, smoothies, or eaten as a snack.
3. Leafy Green Vegetables
Leafy greens provide fiber and a range of micronutrients and plant compounds.
Examples include:
- Spinach
- Kale
- Collard greens
- Swiss chard
- Arugula
- Romaine lettuce
Try adding leafy greens to salads, soups, omelets, sandwiches, or grain bowls.
4. Broccoli and Cruciferous Vegetables
Cruciferous vegetables include:
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Bok choy
They provide fiber, vitamins, minerals, and naturally occurring plant compounds.
5. Tomatoes
Tomatoes are versatile and can be eaten raw or cooked.
They provide vitamin C, potassium, and carotenoids such as lycopene.
Use tomatoes in salads, soups, sauces, sandwiches, and vegetable dishes.
6. Extra-Virgin Olive Oil
Extra-virgin olive oil is a major component of Mediterranean-style eating patterns.
It provides monounsaturated fat and naturally occurring plant compounds.
Use it as a dressing, for cooking, or as part of a balanced meal.
7. Nuts
Nuts can provide healthy fats, protein, fiber, vitamins, and minerals.
Examples include:
- Almonds
- Walnuts
- Pistachios
- Pecans
- Cashews
Because nuts are calorie-dense, portion size matters for people managing their calorie intake.
8. Seeds
Seeds can add nutritional variety to an anti-inflammatory eating pattern.
Useful options include:
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sunflower seeds
- Hemp seeds
Ground flaxseed can be added to oatmeal, yogurt, or smoothies.
9. Beans and Lentils
Legumes are excellent sources of plant protein and dietary fiber.
Examples include:
- Black beans
- Kidney beans
- Chickpeas
- Lentils
- Navy beans
- Pinto beans
They can be added to soups, salads, chili, wraps, and grain bowls.
10. Whole Grains
Whole grains contain more of the grain’s natural structure and generally provide more fiber than refined grains.
Examples include:
- Oats
- Brown rice
- Barley
- Quinoa
- Whole-wheat bread
- Whole-grain pasta
- Farro
Whole grains can be an important source of carbohydrates in a balanced diet.
Anti-Inflammatory Fruits
Fruit can be an important part of an anti-inflammatory dietary pattern.
Good options include:
- Berries
- Oranges
- Grapefruit
- Apples
- Pears
- Cherries
- Kiwi
- Pomegranate
- Avocado
- Grapes
Whole fruit is generally preferable to fruit juice because it provides more fiber and tends to be more filling.
People with diabetes can usually include fruit as part of an individualized eating plan, but carbohydrate portions and overall dietary intake should be considered.
Anti-Inflammatory Vegetables
Try to include a variety of colors throughout the week.
Examples include:
- Spinach
- Broccoli
- Cauliflower
- Bell peppers
- Carrots
- Tomatoes
- Mushrooms
- Sweet potatoes
- Brussels sprouts
- Cabbage
- Onions
- Garlic
Different vegetables contain different nutrients and plant compounds, so variety matters.
Anti-Inflammatory Herbs and Spices
Herbs and spices can add flavor without requiring large amounts of salt, sugar, or heavy sauces.
Popular choices include:
- Turmeric
- Ginger
- Garlic
- Cinnamon
- Rosemary
- Oregano
- Basil
- Thyme
- Black pepper
Turmeric contains curcumin, a compound that has been widely studied for its biological effects. However, using turmeric in food should not be considered equivalent to taking a concentrated supplement.
Turmeric and Inflammation
Turmeric is often promoted as one of the most powerful anti-inflammatory foods.
The active compound most commonly discussed is curcumin.
Research has investigated curcumin for a variety of health outcomes, but supplement studies and food-based dietary patterns should not be treated as interchangeable.
Turmeric can be used as a flavorful spice in soups, curries, roasted vegetables, rice dishes, and other meals.
People considering concentrated curcumin supplements should discuss them with a healthcare professional, especially if they take medications or have medical conditions.
Ginger and Inflammation
Ginger contains naturally occurring compounds that have been studied for their biological effects.
It can be used fresh, dried, or as a culinary spice.
Try adding ginger to:
- Stir-fries
- Soups
- Tea
- Smoothies
- Oatmeal
- Sauces
As with other foods, ginger should be considered part of an overall dietary pattern rather than a standalone treatment.
Foods to Limit on an Anti-Inflammatory Diet
An anti-inflammatory diet is not necessarily about completely banning foods.
Instead, foods with lower nutritional value should generally be eaten less frequently while nutrient-dense foods become the foundation of the diet.
Sugar-Sweetened Beverages
Examples include:
- Regular soda
- Sweetened energy drinks
- Sugary fruit drinks
- Sweetened iced tea
- Other beverages containing substantial added sugar
Replacing sugary drinks with water, sparkling water, or unsweetened beverages can be a simple dietary improvement.
Highly Processed Foods
Highly processed foods vary widely, so the term should not be interpreted as meaning every packaged food is unhealthy.
However, foods that are high in added sugar, sodium, saturated fat, and refined carbohydrates while providing relatively few nutrients are generally worth limiting.
Processed Meats
Examples include:
- Bacon
- Sausage
- Hot dogs
- Deli meats
- Some cured meats
These foods can be high in sodium and saturated fat.
They can be replaced more often with fish, beans, lentils, poultry, or other protein sources.
Refined Grains
Examples include:
- White bread
- Many refined crackers
- Some pastries
- Refined-grain cereals
You do not necessarily need to eliminate refined grains, but choosing whole grains more often can increase fiber intake.
Excessive Added Sugar
High-sugar foods can fit into an otherwise healthy diet occasionally.
The goal is to limit excessive added sugar rather than creating an unnecessarily restrictive diet.
Is Dairy Anti-Inflammatory?
Dairy products are not automatically inflammatory.
Foods such as plain yogurt and milk can provide protein, calcium, and other nutrients.
Some people have lactose intolerance or milk allergies and need to modify their choices for individual reasons.
Instead of labeling all dairy as inflammatory, consider the nutritional profile of the specific food and how it fits into your overall diet.
Plain yogurt, particularly varieties without excessive added sugar, can be a nutritious option.
Is Gluten Inflammatory?
Gluten is not inherently harmful for everyone.
People with celiac disease must avoid gluten because it triggers an immune response that can damage the small intestine.
People with certain other medical conditions may also need specific dietary modifications.
For people without a medical reason to avoid gluten, eliminating gluten is not automatically necessary for reducing inflammation.
Whole-grain wheat and other gluten-containing whole grains can be nutritious components of a balanced diet.
Is Sugar Inflammatory?
A high intake of added sugars can contribute to poor overall diet quality and excessive calorie intake.
Sugary drinks are particularly easy to overconsume because they provide calories without the same satiety associated with many whole foods.
Rather than trying to eliminate every gram of sugar, focus on limiting added sugars while enjoying naturally occurring sugars in whole fruits and other nutrient-rich foods.
Is Red Meat Allowed?
An anti-inflammatory dietary pattern does not necessarily require complete elimination of red meat.
The amount, frequency, preparation method, and overall dietary pattern matter.
For many people, it can be helpful to prioritize fish, legumes, nuts, seeds, and other protein sources more frequently while limiting processed meat.
Lean, minimally processed meat can fit into some healthy dietary patterns.
Anti-Inflammatory Diet and Weight Loss
An anti-inflammatory eating pattern can support weight management when it helps a person consume appropriate portions and maintain an appropriate calorie balance.
Foods such as vegetables, fruits, legumes, whole grains, and lean protein can contribute to fullness.
However, simply choosing foods labeled “anti-inflammatory” does not guarantee weight loss.
Some anti-inflammatory foods, including olive oil, nuts, seeds, and avocado, are nutrient-dense but also calorie-dense.
Portion awareness remains important.
Anti-Inflammatory Diet for Heart Health
A diet emphasizing vegetables, fruits, whole grains, legumes, fish, nuts, seeds, and unsaturated fats can fit well into heart-healthy eating patterns.
Reducing excessive sodium, processed meats, added sugars, and foods high in saturated fat may also support cardiovascular health.
For people with high cholesterol, hypertension, diabetes, or established cardiovascular disease, nutrition should be individualized with guidance from an appropriate healthcare professional.
Anti-Inflammatory Diet and Gut Health
The gut microbiome contains trillions of microorganisms that interact with the foods we consume.
Dietary fiber from plant foods can support a diverse and healthy gut environment.
To increase fiber gradually, include foods such as:
- Oats
- Beans
- Lentils
- Berries
- Apples
- Vegetables
- Whole grains
- Nuts
- Seeds
If your current diet is low in fiber, increase intake gradually and drink adequate fluids to help your digestive system adjust.
Anti-Inflammatory Diet and Exercise
Diet and physical activity work together.
Regular physical activity can support cardiovascular health, metabolic health, body composition, and overall well-being.
A nutritious diet should therefore be combined with an appropriate activity routine.
You do not need an extreme workout program. Walking, resistance training, cycling, swimming, sports, and other enjoyable activities can all contribute to an active lifestyle.
Anti-Inflammatory Diet and Sleep
Sleep is often overlooked when people focus on nutrition.
Poor sleep can affect appetite, energy, stress, and metabolic health.
A healthy lifestyle therefore includes more than food.
Aim for consistent sleep habits while maintaining a balanced diet and regular physical activity.
Anti-Inflammatory Breakfast Ideas
A healthy breakfast can be simple.
Option 1: Berry Oatmeal
Combine:
- Oats
- Berries
- Ground flaxseed
- Plain yogurt or milk
- Cinnamon
Option 2: Vegetable Omelet
Use:
- Eggs
- Spinach
- Tomatoes
- Mushrooms
- Bell peppers
Serve with whole-grain toast.
Option 3: Greek Yogurt Bowl
Combine plain Greek yogurt with berries, chia seeds, walnuts, and a small amount of fruit.
Anti-Inflammatory Lunch Ideas
Salmon Grain Bowl
Combine:
- Salmon
- Brown rice or quinoa
- Spinach
- Cucumber
- Tomatoes
- Avocado
- Olive oil-based dressing
Lentil Salad
Combine lentils with tomatoes, cucumber, leafy greens, herbs, and olive oil.
Chickpea Wrap
Use a whole-grain wrap filled with chickpeas, vegetables, greens, and a yogurt-based or olive oil-based dressing.
Anti-Inflammatory Dinner Ideas
Baked Salmon With Vegetables
Serve baked salmon with roasted broccoli, carrots, and a whole grain.
Bean and Vegetable Chili
Use beans, tomatoes, peppers, onions, and spices.
Chicken and Vegetable Stir-Fry
Combine lean chicken with colorful vegetables and serve with brown rice or another whole grain.
Anti-Inflammatory Snack Ideas
Healthy snacks can include:
- Apple with nut butter
- Plain yogurt with berries
- A small serving of nuts
- Carrots with hummus
- Fresh fruit
- Roasted chickpeas
- Vegetable slices with hummus
The ideal snack depends on your hunger, activity level, nutritional needs, and total calorie intake.
Seven-Day Anti-Inflammatory Meal Framework
Instead of following a rigid diet, use a flexible structure.
Day 1
Breakfast: Oatmeal with berries and walnuts
Lunch: Lentil and vegetable salad
Dinner: Baked salmon with broccoli and brown rice
Snack: Apple with nut butter
Day 2
Breakfast: Vegetable omelet with whole-grain toast
Lunch: Chickpea and quinoa bowl
Dinner: Grilled chicken with roasted vegetables
Snack: Plain yogurt with berries
Day 3
Breakfast: Greek yogurt with fruit and chia seeds
Lunch: Bean and vegetable soup
Dinner: Trout with sweet potato and greens
Snack: A small serving of nuts
Day 4
Breakfast: Oatmeal with banana, cinnamon, and flaxseed
Lunch: Tuna and vegetable whole-grain sandwich
Dinner: Lentil curry with vegetables and brown rice
Snack: Carrots with hummus
Day 5
Breakfast: Eggs with spinach and tomatoes
Lunch: Salmon salad with mixed greens
Dinner: Chicken, quinoa, and roasted vegetables
Snack: Fresh berries
Day 6
Breakfast: Plain yogurt with berries and walnuts
Lunch: Chickpea grain bowl
Dinner: Bean chili with vegetables
Snack: Apple and a small serving of nuts
Day 7
Breakfast: Vegetable omelet and whole-grain toast
Lunch: Lentil soup and salad
Dinner: Baked fish with vegetables and whole grains
Snack: Fruit with plain yogurt
Portion sizes should be adjusted according to individual calorie and nutritional needs.
How to Start an Anti-Inflammatory Diet
You do not need to change your entire diet overnight.
Start with a few practical changes.
Step 1: Add More Vegetables
Try adding at least one additional serving of vegetables to your lunch or dinner.
Step 2: Eat More Whole Fruits
Replace some sugary snacks with fruit.
Step 3: Choose Whole Grains More Often
Switch from refined grains to whole-grain options when practical.
Step 4: Include Healthy Fats
Use foods such as nuts, seeds, avocado, and olive oil in appropriate portions.
Step 5: Eat Fish Regularly
If you eat seafood, include fatty fish as part of your meals when practical.
Step 6: Reduce Sugary Drinks
Water and unsweetened drinks can replace many sugar-sweetened beverages.
Step 7: Cook More Meals at Home
Preparing food at home can make it easier to control ingredients, portions, sodium, and added sugar.
Common Anti-Inflammatory Diet Mistakes
Mistake 1: Looking for One Magic Food
No single food can replace an overall healthy diet.
Mistake 2: Eliminating Too Many Foods
Extreme restriction can make a diet difficult to maintain and may unnecessarily reduce nutritional variety.
Mistake 3: Ignoring Portion Sizes
Healthy foods still provide calories.
Mistake 4: Buying Expensive “Superfoods”
You do not need expensive powders or exotic ingredients.
Beans, lentils, oats, vegetables, fruit, and seeds can all be affordable components of a nutritious diet.
Mistake 5: Forgetting Protein
A balanced diet should include adequate protein from sources that fit your preferences and nutritional needs.
Mistake 6: Treating Supplements as a Substitute for Food
Supplements cannot replace the overall nutritional benefits of a varied diet.
Anti-Inflammatory Diet on a Budget
Eating an anti-inflammatory diet does not have to be expensive.
Budget-friendly options include:
- Oats
- Beans
- Lentils
- Frozen vegetables
- Seasonal fruit
- Canned fish
- Brown rice
- Whole-grain pasta
- Eggs
- Plain yogurt
- Canned tomatoes
- Seeds
Frozen fruits and vegetables can be particularly useful because they have a long shelf life and can reduce food waste.
Can You Follow an Anti-Inflammatory Diet While Eating Out?
Yes.
When eating at restaurants, consider choosing:
- Grilled fish
- Grilled chicken
- Vegetable-based dishes
- Salads
- Beans
- Whole grains
- Fruit
- Unsweetened beverages
Ask for sauces and dressings on the side when appropriate.
Restaurant meals can contain more sodium, added fats, and calories than meals prepared at home, so portion awareness can help.
Anti-Inflammatory Diet for Vegetarians
A vegetarian anti-inflammatory pattern can be built around:
- Beans
- Lentils
- Chickpeas
- Tofu
- Nuts
- Seeds
- Whole grains
- Vegetables
- Fruits
- Yogurt or eggs if included
Protein intake should be planned carefully, particularly for athletes and people with increased nutritional requirements.
Anti-Inflammatory Diet for Vegans
A vegan eating pattern can also emphasize anti-inflammatory foods.
Focus on:
- Beans
- Lentils
- Chickpeas
- Tofu
- Tempeh
- Nuts
- Seeds
- Whole grains
- Vegetables
- Fruits
Vitamin B12 supplementation is generally important for people following a fully vegan diet because reliable natural food sources are limited.
Other nutrients, including iron, calcium, iodine, vitamin D, zinc, and omega-3 fats, may also require attention.
Is an Anti-Inflammatory Diet a Medical Treatment?
An anti-inflammatory dietary pattern can support overall health, but it should not automatically be considered a treatment for a specific disease.
People with conditions such as rheumatoid arthritis, inflammatory bowel disease, diabetes, cardiovascular disease, kidney disease, or other chronic conditions may need individualized dietary advice.
Do not stop prescribed medications because you believe dietary changes can replace medical treatment.
Nutrition can be one component of a comprehensive health plan.
Anti-Inflammatory Diet Supplements
Many supplements are marketed as “anti-inflammatory,” including products containing curcumin, fish oil, ginger, and other compounds.
Supplements are not automatically safer or more effective than food.
Some supplements can interact with medications or cause side effects.
If you are considering an anti-inflammatory supplement, discuss it with a qualified healthcare professional, particularly if you take prescription medications, are pregnant, have a chronic condition, or are preparing for surgery.
Frequently Asked Questions
What is the best anti-inflammatory food?
There is no single best anti-inflammatory food. A varied diet containing vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and healthy fats is more important than focusing on one food.
What are the top foods to avoid for inflammation?
Instead of completely banning foods, limit excessive intake of sugar-sweetened beverages, highly processed foods, processed meats, refined carbohydrates, and foods high in unhealthy fats.
Is coffee inflammatory?
Coffee can fit into many healthy dietary patterns. Its effects vary by individual, and the overall diet matters more than whether a person drinks coffee.
Is oatmeal anti-inflammatory?
Oatmeal can be part of an anti-inflammatory eating pattern because oats provide dietary fiber and other nutrients. Choose minimally processed oats and be mindful of added sugars.
Are eggs inflammatory?
Eggs can be part of a balanced diet for many people. Their place in an individual’s diet depends on overall dietary pattern and personal health considerations.
Are bananas anti-inflammatory?
Bananas provide potassium, carbohydrates, fiber, and other nutrients and can fit into a healthy eating pattern.
Is an anti-inflammatory diet good for weight loss?
It can support healthy weight management when it helps create an appropriate calorie balance and emphasizes filling, nutrient-dense foods. It is not automatically a weight-loss diet.
How quickly does an anti-inflammatory diet work?
There is no universal timeline. Dietary changes influence overall nutrition and health over time, and results vary according to individual health, diet, activity, sleep, and other factors.
Can children follow an anti-inflammatory diet?
Children need adequate calories, protein, fats, vitamins, and minerals for growth. Rather than placing a child on a restrictive diet, focus on a varied, nutrient-rich eating pattern and discuss significant dietary changes with a pediatric healthcare professional.
Can an anti-inflammatory diet replace medication?
No. Dietary changes should not be used as a replacement for prescribed medical treatment without guidance from the treating healthcare professional.
Final Thoughts
An anti-inflammatory diet is best understood as a long-term healthy eating pattern rather than a restrictive diet or quick fix.
The foundation is simple: eat more vegetables, fruits, whole grains, beans, lentils, nuts, seeds, fish, and other nutrient-dense foods while reducing excessive consumption of highly processed foods, sugary beverages, processed meats, and refined foods.
You do not need expensive supplements, unusual ingredients, or a perfect meal plan.
Small, consistent changes can make a healthy diet easier to maintain. Add more vegetables to meals, choose whole fruits, include fiber-rich foods, select healthy fats, eat fish when appropriate, and stay physically active.
Most importantly, remember that inflammation is influenced by much more than food. Sleep, exercise, stress, smoking, body weight, medical conditions, and other lifestyle factors can all matter.
If you have a chronic medical condition or are considering major dietary changes, work with a qualified healthcare professional or registered dietitian who can personalize your eating plan according to your nutritional needs and medical history.