I follow an anti-inflammatory diet.
een-fyahm-mah-TOH-ryah — six syllables, stress on fifth. The double 'm' in 'infiammatoria' is held longer.
Use in health-conscious restaurants when explaining why you choose certain foods. This diet emphasizes olive oil, fish, vegetables, and whole grains — all well-aligned with Mediterranean cooking.
An anti-inflammatory diet coincides significantly with the Mediterranean diet, which is Italy's native food culture. Extra virgin olive oil, oily fish, legumes, colorful vegetables, and whole grains are encouraged — refined sugars and processed foods are avoided.
Preferisco il pesce azzurro.
I prefer oily fish.
Pesce azzurro (blue fish) includes sardines, anchovies, mackerel — all anti-inflammatory.
Olio d'oliva invece del burro.
Olive oil instead of butter.
Simple swap request aligned with the diet.
Evito lo zucchero e i cibi raffinati.
I avoid sugar and refined foods.
Core anti-inflammatory principles.
The Mediterranean diet, long practiced in southern Italy, is now UNESCO-listed as an Intangible Cultural Heritage. It is inherently anti-inflammatory — rich in olive oil, fish, legumes, and seasonal vegetables. Many Italian grandmothers ate this way by default.