What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on foods that help lower chronic inflammation in the body. This includes fruits, vegetables, whole grains, healthy fats (like olive oil), and plant-based proteins, while limiting processed foods, added sugars, and saturated fats. Common examples include the Mediterranean diet and plant-based eating patterns. These diets are being studied for their potential to reduce symptoms and improve health outcomes in people with Long COVID.
How an Anti-Inflammatory Diet Might Help with Long COVID
- Reduces Chronic Inflammation – These diets are rich in antioxidants and phytochemicals that may help calm the immune system.
- Supports Metabolic Health – They can improve blood sugar, cholesterol, and weight, which may reduce fatigue and cardiovascular symptoms.
- Improves Gut Health – High fiber intake supports a healthy gut microbiome, which may influence immune function and inflammation.
- Boosts Mental and Physical Wellbeing – Nutrients in these diets may help with symptoms like anxiety, poor sleep, and muscle or joint pain.
What the Research Says
Studies have linked these diets to lower inflammation, better energy levels, improved metabolic health, and even gut microbiome balance. Benefits may include reduced fatigue, better mood, and improved sleep.
Final Thoughts Key Studies on Anti-inflammatory Diets and Long COVID:
Studies showing positive effects:
- This study of 305 Long COVID patients found that greater adherence to the Mediterranean diet was linked to several positive health effects, including lower BMI, waist circumference, uric acid levels, and risk of metabolic syndrome. It also showed a positive association with HDL cholesterol levels.
- This study found that Mediterranean diet adherence and extra virgin olive oil consumption were associated with improved redox balance and reduced lactate dehydrogenase levels, which are markers of inflammation and oxidative stress. These effects were potentially linked to changes in gut bacteria (Oscillibacter).
- This review explored how plant-based diets may support recovery by improving sleep, mood, joint pain, and fatigue. The authors suggest benefits may be due to reduced inflammation and better nutrient intake.
- This review proposes a transition from a ketogenic diet to the Mediterranean diet in post-COVID patients with obesity to improve inflammation, preserve muscle mass, and support long-term recovery.
Final Thoughts
Although research is still emerging, current studies suggest that anti-inflammatory diets—particularly the Mediterranean and plant-based diets—may support recovery from Long COVID by reducing inflammation, improving metabolic health, and helping with symptoms like fatigue and brain fog. More research is needed, but these diets are generally considered safe and beneficial for overall health. While no diet can cure Long COVID, choosing anti-inflammatory, nutrient-rich foods may help support your body’s natural healing process. Individuals should consult healthcare professionals before making major dietary changes.