Scientists reviewed 25 recent studies to understand how the foods we eat change chemicals in our blood and affect inflammation—the body’s response that can lead to disease. Researchers used advanced technology to measure tiny molecules in people’s blood after they ate different foods or took supplements. They found that eating healthy traditional diets, choosing better fats, and taking certain probiotics (good bacteria) seemed to help reduce inflammation markers in the blood. This research suggests that by measuring these blood chemicals, doctors might one day create personalized eating plans to help prevent diseases like heart disease and diabetes.

The Quick Take

  • What they studied: How different foods and supplements change the chemicals in our blood and whether these changes reduce inflammation in the body
  • Who participated: 25 different research studies involving thousands of people from 2019 to 2024, looking at various diets, food groups, and supplements
  • Key finding: Healthy traditional eating patterns and certain probiotics appeared to change blood chemicals in ways that reduced inflammation, while some other supplements didn’t show the same benefits
  • What it means for you: The foods you eat directly affect chemicals in your blood that control inflammation. Eating traditional healthy diets and choosing quality fats may help reduce your body’s inflammatory response, though more personalized research is needed to know exactly which foods work best for each person

The Research Details

Scientists conducted a systematic review, which means they carefully searched through published research and selected 25 high-quality studies that tested how food affects blood chemistry and inflammation. Each of these 25 studies was a randomized controlled trial—the gold standard in research where people are randomly assigned to eat different foods or take different supplements, and researchers measure what happens to their blood. The researchers looked at studies published between 2019 and 2024 to capture the most recent findings.

Most studies (17 out of 25) used a technology called mass spectrometry to measure the tiny molecules in blood samples. Think of this like a super-sensitive scale that can identify and measure thousands of different chemicals in your blood. Some studies measured specific chemicals they were looking for (targeted approach), while others cast a wider net to discover any chemicals that changed (untargeted approach). Researchers collected blood samples from participants and sometimes also tested urine and stool samples to get a complete picture of how food affected the body’s chemistry.

This approach is important because it bridges the gap between what we eat and what actually happens inside our bodies at the chemical level. For years, scientists knew that diet affects inflammation, but they didn’t fully understand which specific chemicals change and how. By reviewing multiple studies together, researchers can spot patterns and see which dietary approaches consistently produce beneficial changes in blood chemistry. This helps move nutrition science from general advice like ’eat healthy’ to more specific, personalized recommendations based on how your body actually responds to different foods.

This systematic review is considered high-quality research because it examined only randomized controlled trials, which are the most reliable type of study. The researchers were transparent about their search process and included 25 studies that met strict quality standards. However, the review shows that different studies measured different chemicals and used different methods, which makes it harder to draw universal conclusions. The fact that researchers found 64 different metabolites (blood chemicals) that changed across studies shows how complex nutrition science is—there’s no one-size-fits-all answer yet.

What the Results Show

Across all 25 studies, researchers identified 64 different blood chemicals that changed when people ate different foods or took supplements. These chemicals fell into several categories: fatty acids (related to fat metabolism), glycerolipids (another type of fat molecule), benzenoids (plant compounds), and organic acids. The changes in these chemicals suggest that diet affects three major body systems: how the body handles oxidative stress (damage from normal metabolism), how it processes fats and carbohydrates, and how it controls inflammation.

Studies involving traditional healthy eating patterns—like Mediterranean or similar diets—consistently showed favorable changes. These diets appeared to modify blood chemicals in ways that reduced inflammation. Similarly, improving the quality of fats people ate (choosing healthier fats over unhealthy ones) and taking specific probiotic strains (beneficial bacteria) were associated with better outcomes in terms of inflammation markers.

Many studies also measured classical inflammation markers—the standard blood tests doctors use to check inflammation. These included C-reactive protein (CRP), which rises when inflammation is present, and other immune system chemicals like TNFα, IL-6, and MCP-1. Studies with positive dietary interventions often showed improvements in these traditional markers alongside changes in the newer metabolite measurements.

Interestingly, not all interventions worked equally well. One supplement called Mohana Choorna activated immune-related genes in fat tissue but didn’t improve how the body handled glucose (blood sugar) or lipids (fats), suggesting that activating the immune system doesn’t always lead to better metabolic health.

The review revealed important differences in how different dietary approaches affected the body. Traditional healthy diets consistently showed the most promise for reducing inflammation through multiple pathways. Interventions focused on improving fat quality—replacing unhealthy fats with healthier ones—also showed strong benefits. Specific probiotic strains demonstrated measurable effects on blood chemistry, though not all probiotics were equally effective. The research also highlighted that the same food or supplement might affect different people differently, suggesting that personalized nutrition approaches could be more effective than one-size-fits-all recommendations.

This review builds on decades of research showing that diet affects inflammation, but it goes deeper by examining the specific blood chemicals involved. Previous studies often looked only at traditional inflammation markers like CRP. This review shows that diet changes many more chemicals in the blood than previously measured, suggesting that inflammation is more complex than we thought. The findings support what nutritionists have long recommended—eating traditional healthy diets works—but now we have more detailed information about how and why these diets work at the molecular level.

The main limitation is that the 25 studies measured different things in different ways, making it hard to draw universal conclusions. Some studies focused on specific metabolites while others looked at broader patterns. The studies varied in how long they lasted, how many people participated, and what populations they studied. Additionally, most research was done in developed countries, so findings might not apply equally to all populations. The review also shows that we still don’t fully understand which specific blood chemicals are most important for health, and we need more research to create truly personalized dietary recommendations based on individual metabolite patterns.

The Bottom Line

Based on this evidence, eating traditional healthy diets rich in whole foods appears to be the most reliable way to reduce inflammation through changes in blood chemistry (high confidence). Choosing better quality fats—like those from olive oil, fish, and nuts—shows promise (moderate confidence). Taking specific probiotic supplements may help, but effectiveness varies and more research is needed to identify which strains work best for which people (moderate confidence). These recommendations should complement, not replace, advice from your doctor or registered dietitian.

Anyone concerned about inflammation-related diseases like heart disease, diabetes, or arthritis should pay attention to these findings. People with chronic inflammatory conditions may benefit most from working with a healthcare provider to optimize their diet. However, these findings are still emerging, and individual responses to dietary changes vary significantly. If you have a diagnosed inflammatory condition, consult your doctor before making major dietary changes. Healthy people can use these findings as additional motivation to eat traditional healthy diets, but dramatic changes aren’t necessary for everyone.

Changes in blood chemistry can occur within days to weeks of dietary changes, but meaningful reductions in inflammation typically take 4-12 weeks to become apparent. Some people may see benefits sooner, while others take longer. Long-term adherence to healthy eating patterns (months to years) is necessary to maintain anti-inflammatory benefits and reduce disease risk. Don’t expect overnight results, but consistent healthy eating should produce measurable changes in blood chemistry within a few weeks.

Want to Apply This Research?

  • Track daily intake of anti-inflammatory foods (fatty fish, olive oil, whole grains, vegetables, berries) and note any changes in energy levels, joint discomfort, or digestive symptoms over 4-week periods. Aim to log at least 5 servings of plant foods daily and track omega-3 rich foods separately.
  • Start by replacing one unhealthy fat source with a healthier option each week (swap vegetable oil for olive oil, add fatty fish twice weekly, include probiotic foods like yogurt or fermented vegetables). Focus on adding traditional Mediterranean diet elements rather than restricting foods, which is more sustainable long-term.
  • Every 4 weeks, assess how you feel and note any changes in inflammation-related symptoms. If possible, work with your doctor to recheck inflammation markers (CRP) every 3-6 months. Use the app to identify patterns between specific foods and how you feel, building your personal understanding of which dietary changes work best for your body.

This review summarizes research findings but is not medical advice. The studies reviewed show associations between diet and inflammation markers, not definitive proof that dietary changes will prevent disease in all people. Individual responses to dietary interventions vary significantly. Before making major dietary changes, especially if you have a diagnosed health condition, take medications, or have food allergies, consult with your doctor or registered dietitian. This information is for educational purposes and should not replace professional medical guidance. The field of metabolomics is rapidly evolving, and recommendations may change as new research emerges.