Does the Mediterranean Diet Cause Inflammation? Here’s What the Science Says

這 Mediterranean Diet is one of the most well-studied and widely recommended eating patterns in the world. Known for its emphasis on olive oil, vegetables, fruits, legumes, nuts, fish, and moderate dairy and wine, it’s often praised for promoting heart health and longevity.

But when it comes to inflammation—especially for individuals with autoimmune issues, chronic pain, or gut dysfunction—is the Mediterranean Diet truly anti-inflammatory, or could certain aspects of it contribute to inflammation over time?

Here’s what the research says and how the ASTR Diet compares as a more advanced, therapeutic solution for inflammation and healing.

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Mediterranean Diet: Anti-Inflammatory Benefits

✅ What the Diet Does Well:

• Rich in omega-3s and monounsaturated fats from fish and olive oil
• High in plant-based antioxidants from fruits, vegetables, herbs, and spices
• Incorporates fiber from legumes, whole grains, and produce
• Encourages whole foods over ultra-processed options

📚 “The Mediterranean Diet reduces inflammatory markers such as CRP and IL-6.” — Esposito et al., 2004

Studies consistently show that this diet helps reduce inflammation and oxidative stress—especially when compared to the Standard American Diet (SAD).

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Potential Inflammatory Triggers in the Mediterranean Diet

Despite its overall strengths, the Mediterranean Diet is not tailored for individuals with high inflammation or chronic conditions. Key concerns include:

⚠️ 1. Conventional Dairy Products

• Often includes pasteurized cheese and yogurt, which can trigger inflammation in individuals sensitive to casein或者 lactose.

⚠️ 2. Gluten-Containing Grains

• Whole wheat bread, pasta, and couscous are staples—but gluten may worsen symptoms for people with leaky gut, autoimmune issues, or IBS.

⚠️ 3. Alcohol (Red Wine)

• While consumed in moderation, alcohol can increase gut permeability and liver burden, especially when consumed daily.

⚠️ 4. Lack of Toxin-Free Focus

• The Mediterranean model does not prioritize organic, hormone-free, or pesticide-free foods—meaning “healthy” choices may still carry chemical residues.

📚 “Even health-promoting diets may contribute to low-grade inflammation if they include food-based toxins or allergens.” — Heindel et al., 2017

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ASTR Diet: A Targeted Anti-Inflammatory Alternative

Created by 約瑟夫·雅各布斯博士 (Doctor of Physical Therapy, cancer survivor, and functional medicine expert), the ASTR Diet was designed to eliminate root causes of inflammation by going beyond general healthy eating.

✅ ASTR Diet Features:

• 100% toxin-free and anti-inflammatory food sourcing
• No gluten or pasteurized dairy (raw dairy optional)
• Emphasizes detoxification of liver, lymph, and gut
• Supports gut repair and immune regulation with fermented foods, herbs, and clean fats
• Includes intermittent fasting to reduce cellular inflammation

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Mediterranean vs. ASTR Diet: Inflammation Focus

Feature	Mediterranean Diet	ASTR Diet
Omega-3 & Plant Antioxidants	✅ Present	✅ Present
Gluten-Free	❌ Often includes wheat	✅ 100% gluten-free
Dairy Strategy	⚠️ Pasteurized yogurt, cheese	✅ Raw dairy optional
Alcohol Consumption	⚠️ Often included	❌ Avoided
Toxin-Free Focus	❌ Not required	✅ Central principle
Intermittent Fasting	❌ Not included	✅ Included
Clinical Design	❌ Traditional cultural model	✅ Doctor-designed for healing

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Conclusion: Is the Mediterranean Diet Inflammatory?

這 Mediterranean Diet is largely anti-inflammatory, especially when compared to processed Western eating patterns. However, for individuals with chronic inflammation, gut issues, or autoimmune disease, its inclusion of gluten, pasteurized dairy, and occasional alcohol may limit healing.

這 ASTR Diet provides a deeper, more therapeutic approach—eliminating inflammatory triggers and food-based toxins while promoting full-body restoration.

📘 Learn more in Dr. Joseph Jacobs’ book:
👉 Eat to Heal: Unlock the Healing Power of Food to End Sickness and Thrive