Researchers studied over 6,300 Chinese adults to figure out which foods work best together to fight inflammation in the body. Inflammation is when your body’s immune system overreacts and causes swelling and irritation. Scientists created a simple eating guide called NADI that focuses on eating more vegetables, fruits, mushrooms, soybeans, eggs, and tea while eating less red meat, alcohol, and refined grains. People who followed this eating pattern had significantly lower levels of inflammatory markers in their blood, suggesting this approach could help reduce harmful inflammation and improve overall health.

The Quick Take

  • What they studied: Which combination of foods eaten by Chinese people best reduces inflammation in the body
  • Who participated: 6,322 Chinese adults split into two groups: 4,514 people to help create the eating guide and 1,808 people to test if it actually worked
  • Key finding: People eating the most anti-inflammatory foods had about 30-57% lower levels of inflammatory markers in their blood compared to those eating the least, even after accounting for other health factors
  • What it means for you: Eating more plant-based foods, vegetables, fruits, and tea while limiting red meat and alcohol may help reduce harmful inflammation in your body, though individual results may vary based on your overall diet and lifestyle

The Research Details

Scientists divided 6,322 adults into two groups. The first group of 4,514 people answered detailed questions about what they ate, and researchers used special math techniques to figure out which food combinations best fight inflammation. The second group of 1,808 people also reported their eating habits, and scientists measured specific inflammation markers in their blood to test whether the eating guide actually worked.

The researchers looked at 33 different food groups and five nutrients known to reduce inflammation. They measured four different inflammation markers in the blood: three types of immune proteins (IL-1β, IL-4, and IL-6) and a protein called hs-CRP that shows up when your body is inflamed. They combined these measurements into one overall inflammation score.

This approach is valuable because it was specifically designed for Chinese eating habits and food preferences, rather than copying eating guides from other countries that might not match what people actually eat in China.

Creating an eating guide based on what people actually eat in their own culture is important because it’s more likely people will follow it. This study also measured real inflammation markers in the blood rather than just asking people about their health, which gives more reliable results about whether the eating guide actually reduces inflammation.

This study is fairly reliable because it used a large group of people and split them into two separate groups—one to develop the guide and one to test it. The researchers measured actual inflammation markers in blood rather than relying only on what people reported. However, the study only included Chinese adults, so results might be different for other populations. The study was published in a respected nutrition journal, which suggests it went through careful review.

What the Results Show

People who ate the most anti-inflammatory foods (highest group) had significantly lower inflammation markers compared to those who ate the least (lowest group). Specifically, they had about 33% lower levels of IL-1β, 32% lower hs-CRP, and 57% lower overall inflammation scores.

The anti-inflammatory eating pattern that worked best included eating more fresh vegetables and fruits, mushrooms, soybeans, fresh eggs, and tea. At the same time, it meant eating less red meat, alcohol, and refined grains like white bread and white rice.

These results stayed strong even when researchers adjusted for other factors that affect inflammation, like age, weight, exercise, and smoking. The eating guide also matched up well with other well-known healthy eating patterns, suggesting it captures similar healthy eating principles.

When researchers tested the results in different groups of people (by age, gender, and weight), the benefits remained consistent, suggesting the eating pattern works for many different types of people.

The study showed that the new anti-inflammatory eating guide (NADI) correlated well with other established healthy eating patterns, meaning it captures similar healthy eating principles. This suggests the guide is measuring something real and important about diet quality. The results were consistent across different subgroups, meaning the benefits appeared similar whether people were younger or older, male or female, or at different weights.

This research builds on previous studies showing that certain foods reduce inflammation. However, this is one of the first studies to create a comprehensive eating guide specifically based on Chinese dietary patterns and preferences. Previous research mostly focused on Western diets. The findings align with existing knowledge that plant-based foods, vegetables, fruits, and tea reduce inflammation, while red meat and alcohol increase it.

The study only included Chinese adults, so the results might not apply equally to people from other backgrounds with different eating habits. The study measured inflammation at one point in time rather than following people over many years, so we can’t be completely sure the eating pattern prevents disease long-term. The study shows correlation (foods and inflammation levels are connected) but doesn’t prove that changing your diet will definitely reduce inflammation for any individual person. People who eat healthier foods might also exercise more or have other healthy habits that reduce inflammation.

The Bottom Line

Based on this research, eating more vegetables, fruits, mushrooms, soybeans, eggs, and tea while reducing red meat, alcohol, and refined grains appears to help reduce inflammation in the body. This is a moderate-confidence recommendation because the study measured real inflammation markers but only looked at one point in time. The eating pattern aligns with general healthy eating advice from nutrition experts.

This research is most relevant for Chinese adults and possibly people of Asian descent with similar eating patterns. Anyone concerned about inflammation-related health conditions like heart disease, arthritis, or diabetes might find this helpful. However, people with specific medical conditions should talk to their doctor before making major diet changes. This research is less directly applicable to people with very different cultural eating patterns, though the general principles (more plants, less red meat) are widely supported.

Reducing inflammation through diet is typically a gradual process. You might notice some changes in energy levels or how you feel within 2-4 weeks, but measurable changes in blood inflammation markers usually take 8-12 weeks of consistent eating pattern changes. Long-term benefits for disease prevention would take months to years to become apparent.

Want to Apply This Research?

  • Track daily servings of vegetables, fruits, mushrooms, soybeans, eggs, and tea consumed, plus weekly servings of red meat and alcohol. Aim for at least 5 servings of vegetables/fruits daily and limit red meat to 2-3 times per week.
  • Start by adding one new anti-inflammatory food to your daily routine (like adding mushrooms to meals or drinking tea) while gradually reducing one inflammatory food (like cutting red meat portions in half). Make small, sustainable changes rather than overhauling your entire diet at once.
  • Track your eating pattern consistency weekly using the app’s food logging feature. If possible, get blood inflammation markers (hs-CRP) tested every 3-6 months through your doctor to see if your dietary changes are reducing inflammation. Monitor how you feel (energy, joint pain, digestion) as a daily indicator of progress.

This research suggests that certain eating patterns may help reduce inflammation markers in the blood, but it does not prove that changing your diet will cure or prevent any disease. Individual results vary based on genetics, overall lifestyle, and other health factors. This information is for educational purposes only and should not replace advice from your doctor or registered dietitian. If you have inflammation-related health conditions, are taking medications, or have dietary restrictions, consult with a healthcare professional before making significant diet changes. This study was conducted in Chinese adults, so results may not apply equally to all populations.