We’ve been hearing a lot about inflammation lately—and for good reason. That low, slow “fire” inside your body has been linked to everything from heart disease to autoimmune conditions. A little inflammation is normal and even helpful—it’s how your immune system heals injuries and fights infections. But when it lingers for years without turning off, that’s when the damage starts.
The good news? One of the most powerful tools you have for turning down the heat is sitting right at the end of your fork.
In this guide, we’ll dig into how what you eat can help calm inflammation, plus share some practical tips for anyone living with ulcerative colitis (UC).
What Is Inflammation, Really?
Think of inflammation in two ways:
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Acute inflammation: Your body’s first responder. Twist your ankle and it gets red, hot, and swollen. That’s your immune system doing its job, and it usually clears up in a few days.
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Chronic inflammation: The slow burn. It doesn’t always come with obvious symptoms. Instead, it can show up as fatigue, stomach issues, or just feeling “off” all the time. Over time, it can play a role in:
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Heart disease
- Type 2 diabetes
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Autoimmune conditions (like Crohn’s and UC)
- Some cancers
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Foods That Keep the Fire Burning
Some foods make inflammation worse by upsetting your gut, stressing your cells, and telling your immune system to stay on high alert. The biggest culprits include:
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Trans fats – Found in fried foods, packaged snacks, and some pastries.
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Too much saturated fat – Heavy in fatty red meats and full-fat dairy.
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Refined carbs and sugar – White bread, pastries, soda, and sweets.
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Processed meats – Hot dogs, bacon, deli meats.
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Ultra-processed foods – If the ingredient list looks like a science experiment, it’s best to skip it.
Your Anti-Inflammatory Kitchen Allies
Instead of focusing on what to cut out, think about what you can add in. An anti-inflammatory diet is about loading up on nutrient-dense foods that help your body heal.
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Omega-3 fatty acids: Your internal firefighters—found in salmon, sardines, chia seeds, and walnuts.
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Antioxidants: Nature’s cleanup crew—berries, leafy greens, colorful peppers.
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Fiber: Feeds the good bacteria in your gut. Get it from whole grains, beans, nuts, and seeds.
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Probiotics & prebiotics: Pair fermented foods (yogurt, kefir, kimchi) with gut-friendly plants like garlic, onions, and bananas.
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Spices: Turmeric, ginger, and cinnamon don’t just taste good—they actively fight inflammation.
Why the Mediterranean Diet Tops the List
The Mediterranean diet is often called the gold standard for reducing inflammation—and for good reason. It’s not a fad, it’s a sustainable way of eating that focuses on:
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Plenty of vegetables, fruits, beans, and whole grains
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Extra virgin olive oil as the main source of fat
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Regular fish and seafood
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Limiting red meat and sweets to occasional treats
A Note for Ulcerative Colitis
If you have UC, you already know food can be tricky. While there’s no single “UC diet,” many people feel better when they:
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Skip greasy, fried, and ultra-processed foods
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Choose soft, well-cooked vegetables and low-fiber fruits during flares
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Add omega-3-rich foods weekly
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Drink plenty of water and ease up on caffeine and alcohol
For more ideas and real-life tips, the MyCrohnsAndColitisTeam community is a great place to connect with others who get it.
Putting It Into Practice
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Shop the outer aisles: That’s where the fresh, whole foods live.
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Batch cook: Make a big pot of quinoa or roast veggies on the weekend to save time later.
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Rethink cooking methods: Bake, steam, or sauté instead of deep-frying.
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Use spices generously: They add flavor and fight inflammation.
At the end of the day, this isn’t about eating perfectly. It’s about making more of the choices that nourish you and fewer of the ones that don’t. By focusing on whole, real food, you give your body the tools it needs to cool the flames and start healing from the inside out.
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