An "anti-inflammatory" way of eating is really just a whole-food, vegetable-rich pattern — close to the Mediterranean diet — built around oily fish, colourful veg, herbs and spices. The air fryer makes those foods easy. Here are seven ideas.
Key takeaways
Q: What are anti-inflammatory foods?
A: Oily fish, colourful vegetables, fruit, wholegrains, nuts, olive oil and spices like turmeric and ginger are commonly associated with lower inflammation.
Q: Can the air fryer help?
A: Yes — it cooks fish, vegetables and lean protein with little oil, making this pattern easy day to day.
Seven recipes
- Salmon & greens — oily fish; see air fryer salmon.
- Mediterranean cod — with tomatoes and olives; recipe.
- Turmeric cauliflower — spiced and golden; air fryer cauliflower.
- Crispy chickpeas — fibre and plant protein; recipe.
- Roasted Mediterranean veg — a tray of colour; recipe.
- Ginger & garlic salmon — punchy and quick.
- Mixed berry bake — fruit-sweet, no added sugar.
The key foods
- Oily fish — salmon, mackerel, sardines.
- Colourful vegetables & fruit — the more variety the better.
- Olive oil, nuts, seeds and spices like turmeric and ginger. This overlaps closely with our Mediterranean approach.
Frequently asked questions
What is an anti-inflammatory diet?
A whole-food, vegetable-rich pattern — oily fish, colourful veg, fruit, wholegrains, nuts, olive oil and spices — close to the Mediterranean diet. It's a general eating style, not a treatment.
Are air fryers good for anti-inflammatory eating?
Yes — they cook oily fish, vegetables and lean protein with little oil, which suits this pattern well.
Is this medical advice?
No. These are general healthy-eating ideas. For any health condition, follow guidance from your GP or dietitian, the NHS and the British Liver Trust.