According to Gram Research analysis, eating a diet high in inflammatory foods increases Long COVID risk by 15% compared to eating less inflammatory foods, according to a 2026 prospective cohort study of 69,070 UK Biobank participants. The study found that pro-inflammatory dietary patterns were particularly associated with Long COVID complications affecting the heart, digestive system, kidneys, and mental health, suggesting that dietary changes to reduce inflammation could be a modifiable factor in Long COVID prevention and management.
A major study of nearly 70,000 people from the UK Biobank found that eating a diet high in inflammatory foods may increase the risk of developing Long COVID. Researchers tracked what people ate and then monitored who developed Long COVID symptoms. Those who ate the most inflammatory diets had a 15% higher risk of Long COVID compared to those eating less inflammatory foods. The study suggests that making dietary changes to reduce inflammation could be an important way to protect yourself from Long COVID complications, though more research is needed to confirm these findings.
Key Statistics
A 2026 prospective cohort study of 69,070 UK Biobank participants found that people eating the most inflammatory diets had a 15% higher risk of Long COVID compared to those eating the least inflammatory diets (hazard ratio 1.15, 95% CI: 1.08-1.22).
According to Gram Research analysis of the 2026 UK Biobank study, inflammatory dietary patterns showed significant associations with Long COVID-related complications in at least 10 predefined organ system categories, with the strongest associations in cardiovascular, gastrointestinal, kidney, and mental health systems.
The 2026 cohort study of nearly 70,000 people found non-linear relationships between dietary inflammatory patterns and Long COVID risk, with a U-shaped pattern for the Dietary Inflammatory Index and a J-shaped pattern for the Empirical Dietary Inflammatory Pattern.
The Quick Take
- What they studied: Whether eating foods that cause inflammation in your body increases your chances of getting Long COVID (the long-term health problems some people have after COVID-19)
- Who participated: Nearly 70,000 people from the UK Biobank study who provided information about their diet and were then followed to see who developed Long COVID
- Key finding: People who ate the most inflammatory diets had a 15% higher risk of Long COVID compared to those eating less inflammatory foods. This pattern was especially clear when researchers looked at specific health problems like heart, stomach, kidney, and mental health issues
- What it means for you: Eating an anti-inflammatory diet—with more fruits, vegetables, and whole grains and less processed foods—might help lower your Long COVID risk. However, this is one study and more research is needed before doctors can make strong recommendations
The Research Details
This was a prospective cohort study, which means researchers followed a large group of people over time to see what happened to them. The study included 69,070 people from the UK Biobank who answered detailed questions about what they ate using an online survey. Researchers then used two different scoring systems—called the Dietary Inflammatory Index (DII) and the Empirical Dietary Inflammatory Pattern (EDIP)—to measure how inflammatory each person’s diet was based on the foods they reported eating.
After collecting diet information, researchers tracked hospital records to see who developed Long COVID over time. They used statistical methods to compare Long COVID risk between people who ate the most inflammatory diets versus those who ate less inflammatory diets, while accounting for other factors like age, exercise, and smoking that could affect the results.
The researchers also looked at whether the relationship between diet and Long COVID was linear (a straight line) or curved in different ways, and they examined specific health problems associated with inflammatory diets, including heart disease, digestive issues, kidney problems, and mental health conditions.
This research approach is important because it follows real people over time rather than just looking at one moment in time. This makes it stronger evidence than simple surveys. By using two different diet-scoring systems, the researchers could check if their findings were consistent. The study also looked at specific organ systems affected by Long COVID, which helps us understand exactly how diet might influence this complex condition
This study has several strengths: it included a very large number of people (nearly 70,000), used detailed dietary information from an online system, and tracked actual hospital records rather than relying on people’s memories. However, the study is observational, meaning it shows associations but cannot prove that diet directly causes Long COVID risk—other unmeasured factors could be involved. The study also only included people from the UK, so results might differ in other populations
What the Results Show
The most important finding was that people eating the most inflammatory diets (highest EDIP score) had a 15% higher risk of Long COVID compared to those eating the least inflammatory diets. This difference was statistically significant, meaning it’s unlikely to be due to chance. Interestingly, the other diet-scoring system (DII) did not show a clear association with overall Long COVID risk, suggesting that the specific pattern of foods matters more than a simple inflammatory score.
The relationship between diet and Long COVID risk was not straightforward. For the DII score, there was a U-shaped pattern, meaning both very high and very low scores were associated with increased risk. For the EDIP score, there was a J-shaped pattern, where risk increased more steeply at higher inflammatory levels. This suggests that the relationship is more complex than simply ‘more inflammation equals more risk.’
When researchers looked at specific health problems associated with Long COVID, both diet-scoring systems showed connections to cardiovascular (heart), gastrointestinal (digestive), kidney, and mental health complications. This indicates that inflammatory diets may affect multiple body systems in Long COVID patients, not just one area.
The study found that inflammatory dietary patterns were associated with Long COVID-related problems affecting at least 10 different organ system categories. The strongest associations appeared in cardiovascular, gastrointestinal, kidney, and mental health systems. This multi-system involvement suggests that diet’s inflammatory effects may have widespread consequences for Long COVID patients rather than affecting just one part of the body
This is one of the first studies to directly examine the relationship between dietary inflammatory patterns and Long COVID risk. Previous research has shown that inflammation plays a major role in Long COVID development, and separate research has shown that diet can influence systemic inflammation. This study bridges those two areas of knowledge. The findings align with general nutritional science showing that anti-inflammatory diets benefit various chronic health conditions
This study cannot prove that inflammatory diets cause Long COVID—it only shows an association. People who eat inflammatory diets might differ in other ways (like exercise habits or stress levels) that could affect Long COVID risk. The study only included people from the UK, so results might not apply to other populations with different genetic backgrounds or food availability. Additionally, diet was measured at one point in time, but people’s eating habits change over time, which could affect the results. The study also relied on people’s self-reported diet information, which can be inaccurate
The Bottom Line
Based on this research, eating a diet lower in inflammatory foods may help reduce Long COVID risk. Focus on eating more fruits, vegetables, whole grains, fish, and nuts while reducing processed foods, sugary drinks, and red meat. However, this is preliminary evidence from one study, so treat it as a helpful guideline rather than a proven treatment. Consult with a healthcare provider before making major dietary changes, especially if you have existing health conditions
This research is most relevant to people who have had COVID-19 or are concerned about Long COVID risk. It’s also important for people with existing health conditions like heart disease, digestive problems, or mental health issues, since the study found inflammatory diets were particularly associated with complications in these areas. Healthcare providers treating Long COVID patients should consider discussing dietary patterns with their patients
If you change your diet to reduce inflammation, you might notice improvements in energy levels and general wellness within 2-4 weeks. However, Long COVID is a complex condition, and dietary changes alone may not resolve all symptoms. Most people see more significant benefits from dietary changes over 2-3 months of consistent eating patterns
Frequently Asked Questions
Does eating inflammatory foods cause Long COVID?
This study shows an association between inflammatory diets and Long COVID risk, but cannot prove causation. People eating inflammatory diets had 15% higher Long COVID risk, but other factors could be involved. More research is needed to confirm whether diet directly causes Long COVID or if other differences between groups explain the association.
What foods should I avoid to reduce Long COVID risk?
Reduce processed foods, sugary drinks, refined grains, and red meat, which are considered inflammatory. Focus instead on fruits, vegetables, whole grains, fish, nuts, and olive oil. The study didn’t identify specific foods, but general anti-inflammatory diet principles from nutrition science apply.
How long does it take for diet changes to help with Long COVID symptoms?
Most people notice general wellness improvements within 2-4 weeks of dietary changes, though Long COVID is complex and results vary. Significant symptom improvement typically takes 2-3 months of consistent anti-inflammatory eating. Individual responses differ based on Long COVID severity and other health factors.
Can changing my diet cure Long COVID?
Diet alone is unlikely to cure Long COVID, but this research suggests it may reduce risk or help manage symptoms. Dietary changes should complement other treatments recommended by your healthcare provider. Think of anti-inflammatory eating as one tool among several for managing Long COVID.
Who should follow an anti-inflammatory diet based on this research?
Anyone concerned about Long COVID risk or currently experiencing Long COVID symptoms may benefit from reducing dietary inflammation. The study found strongest associations with heart, digestive, kidney, and mental health complications, so people with these conditions should especially consider dietary changes.
Want to Apply This Research?
- Track your daily inflammatory food score by logging meals and noting which foods are high in inflammatory ingredients (processed foods, added sugars, refined grains) versus anti-inflammatory foods (fruits, vegetables, whole grains, fatty fish). Rate your Long COVID symptoms daily on a 1-10 scale to see if dietary changes correlate with symptom improvement
- Start by replacing one inflammatory food per day with an anti-inflammatory alternative—for example, swap white bread for whole grain, or sugary snacks for berries and nuts. Build this habit over two weeks before adding another change. This gradual approach is more sustainable than overhauling your entire diet at once
- Keep a weekly log of your primary Long COVID symptoms (fatigue, brain fog, heart symptoms, or digestive issues) alongside a simple inflammatory diet score. After 4-6 weeks, review whether weeks with lower inflammatory diet scores correspond with better symptom days. Share this data with your healthcare provider to guide personalized dietary recommendations
This article summarizes research findings and should not be considered medical advice. Long COVID is a complex medical condition that requires professional healthcare management. Before making significant dietary changes, especially if you have existing health conditions or take medications, consult with your healthcare provider or a registered dietitian. This study shows an association between dietary patterns and Long COVID risk but does not prove that diet changes will prevent or cure Long COVID. Individual results vary, and dietary modifications should complement, not replace, medical treatment recommended by your healthcare team.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.