An anti-inflammatory diet aims to reduce chronic, low-grade inflammation ('inflammaging'), a key driver of many age-related diseases. By providing a high intake of polyphenols, omega-3 fatty acids, and fiber from whole foods, this dietary pattern modulates immune responses, improves gut microbiome health, and lowers systemic inflammatory markers like hs-CRP, thereby reducing the risk of cardiovascular disease, neurodegeneration, and metabolic syndrome.
Verdict
A foundational, high-impact, and safe strategy for promoting healthspan.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$300 - $1200
Protocol
- Emphasize whole foods: fruits, vegetables, nuts, seeds, fatty fish, and healthy oils.
- Minimize or eliminate processed foods, refined sugars, and pro-inflammatory fats like trans fats.
Flags
- Effectiveness depends heavily on individual adherence and specific food choices.
- Potential for nutrient deficiencies if not well-planned (e.g., B12 in plant-heavy versions).
- Not a 'quick fix'; benefits accrue over long-term, consistent application.