Core Framework & Diagram What Is an Inflammatory Diet?

Curcumin does have anti-inflammatory mechanisms — in vitro experiments show it can inhibit NF-κB. But it has a serious bioavailability problem: curcumin is almost insoluble in water, absorption rate extremely low, mostly broken down in the digestive tract. Improving absorption requires piperine (existing in black pepper) or liposomal/nano-encapsulated forms. As food (curry, turmeric), it's usually used with oil and black pepper, absorption better. High bioavailability curcumin supplements have some evidence, but effect size is not large. Use turmeric more in cooking as the foundation, supplements as an optional addition.

Mediterranean diet's core principles (many vegetables and fruits, whole grains, legumes, fatty fish, olive oil, less processed foods) are universal; specific foods can be replaced with local Asian options — use canola oil or avocado oil instead of olive oil, local fatty fish (saury, mackerel, sardines) instead of Mediterranean fish, tofu and natto instead of European legumes. Many traditional Asian dietary elements already highly overlap with Mediterranean diet principles. It's just that as urbanization and westernization have progressed, these characteristics are rapidly disappearing.

Evidence is limited and inconsistent. Some research shows organically grown vegetables and fruits have slightly higher polyphenol content, but the difference is small. Reducing pesticide residue impact may have additional value, but current evidence is insufficient as a basis for strong recommendation. When food budget is limited, prioritizing increasing total vegetable and fruit quantity and diversity has better value than insisting on all-organic. High-pesticide-residue produce (strawberries, spinach) can prioritize organic; thick-skinned or peeled items (avocados, bananas, onions) have less additional organic value.

For celiac disease patients, gluten-free diet is medically necessary, can significantly reduce intestinal inflammation. For ordinary people without celiac disease, currently insufficient evidence supports gluten-free diet reducing chronic inflammation or improving immune function. Commercial gluten-free processed foods often contain more added sugars and refined starches, and may actually have higher inflammatory effects than ordinary whole wheat products. Without diagnostic basis, gluten-free diet isn't a scientifically-supported inflammation intervention.