The Keto diet and the inflammation

Oct, 02, 2020

One of the benefits of the keto diet is that helps reduce inflammation in the body.
Following a keto lifestyle push us to consume a lot of anti-inflammatory foods.

What is inflammation?

Inflammation is part of the body’s defense mechanism: is the reaction of the body in front of an injury or infection.

Inflammation plays a vital role in healing, but many experts believe inflammation may lead to a wide range of chronic diseases.

How the keto diet reduces inflammation?

The keto diet promotes the consumption of anti-inflammatory foods while demoting the consumption of inflammatory foods.

keto and inflammation
Photo by Jeremy Stewart

Anti-inflammatory foods:

Olive oil




Leafy greens


Fatty fish


Inflammatory foods:


Processed carbohydrates (such as white bread and pasta and many baked foods)

Soda and other beverages containing sugar

Red meat and processed meat

Unhealthy fats like margarine and lard

Corn, safflower and soybean oil

Starchy vegetables (such as potatoes, and sweet potatoes)

High-fructose fruits (such as bananas, and pineapple)

Processed and fast foods

Photo by Caroline Attwood

Tips to make your keto diet the most anti-inflammatory

If you follow a keto or a low-carb diet, you won’t have to do great efforts.

Avoiding sugars and processed carbohydrates is already a big step.

But if you want to take the benefits to the highest level I have some tricks.

Buy high-quality fish and meat: supermarkets in the Netherlands usually don’t have great choices.
There are many farms selling fresh meat online. Read here where to find grass-fed meat in the Netherlands.
I suggest buying the fish at a good fish market.

Focus on healthy fats: nuts, avocados, tomatoes, and olive oil rather than unhealthy fats. Don’t buy them.

Avoid the pre-made sauces and try to create your own instead.

Stock your kitchen with berries and have a portion every day.

Consider meal prep, because a lot of cooking will be involved and you may want to save your time.

A ketogenic diet cuts off sugars, processed carbs, and many inflammatory products. But doesn’t cut all these products.

A keto diet is not anti-inflammatory per se.

To wrap it up: researches show that avoiding inflammation in our body leads to better health.

In my grocery list, I have listed the keto-approved products, but among them, there are also foods not suitable for an anti-inflammatory diet.

A ketogenic diet can be anti-inflammatory but it doesn’t have to be.
You can eat tons of inflammatory keto foods but still, you are doing keto.

My name is Simona, a keto enthusiast, based in the Netherlands.

I live with my husband, my cat Newton, and a fridge full of cheese.

You find me on Instagram, Pinterest, and sometimes on Facebook.

I also write a lot of keto recipes on my Italian blog keto-with-simona.

Check also:

Keto products review
Keto favorite products

This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.


  1. Reply



    I live in Amsterdam and always struggle with fish and meat in supermarkets especially fish. I’m a little bit afraid to buy it on the internet as you never see what you get and with fresh food, I already got some poor quality then I bought it on the internet. What can you suggest for fresh fish and meat? Where you buy yours?

    • Reply



      Hi Vigi! I usually buy fresh fish in the fish shop in Nieuwmarkt or in the street market. Same for the meat.

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My name is Simona, a keto enthusiast, based in the Netherlands. I live with my husband, my cat Newton, and a fridge full of cheese.