How a Mediterranean Diet Could Help Fight Chronic Inflammation

Chronic inflammation differs from short-term swelling by lasting for months or years. Over time, it raises the risk of serious conditions like heart disease, cancer and dementia. Registered nutritionist Amy Buckley focuses on diet to help manage this silent threat. Buckley specialises in how food choices affect long-term inflammation. She follows a Mediterranean-style diet, rich in whole foods that fight inflammation. Fried items are off the menu, while fibre, healthy fats and antioxidants take centre stage.

Her meals often feature oily fish such as salmon, trout or sardines. These are packed with omega-3s, a fatty acid known for reducing inflammation. A typical dinner might include grilled fish with a side of salad and whole-wheat pasta in tomato sauce.

For variety, Buckley enjoys roast chicken with sweet potatoes—a resistant starch full of fibre and antioxidants. Another favourite is stir-fried tofu, while a big mixed salad with halloumi and bread also makes regular appearances. These dishes combine plant proteins, healthy fats and slow-digesting carbs.

Research links Mediterranean eating patterns to lower inflammation and better heart health. Yet Buckley's personal approach, while promising, remains anecdotal. As of March 2026, no clinical studies in the UK have proven its long-term effects on diagnosed chronic inflammatory diseases. Buckley's diet avoids processed foods and prioritises ingredients like beans, vegetables and fish. These choices aim to support gut health and reduce inflammation over time. While her method aligns with broader dietary advice, its specific benefits for chronic conditions still require scientific backing.