Milly Gaines
An anti-inflammatory diet is a way of eating that focuses on consuming foods that reduce inflammation and avoiding those that cause it. While there is no one-size-fits-all anti-inflammatory diet, experts recommend a holistic approach that includes whole, unprocessed foods with high anti-inflammatory properties. These include fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and healthy oils. It is important to note that reducing chronic inflammation through diet takes time, and full healing can take between three to six months or longer. The anti-inflammatory diet is a long-term commitment that can provide significant health benefits, including reduced risk of heart disease, type 2 diabetes, and cancer.
| Characteristics | Values |
|---|---|
| Time to see results | 2 weeks to 6 months or more |
| How to start | Make small changes, then slowly add more changes |
| Foods to eat | Whole, unprocessed foods: fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, low-fat dairy, olive oil, herbs and spices |
| Foods to avoid | Ultra-processed foods, white flour, soda, juices, cookies, baked goods, butter, cheese, ice cream, coconut products, candy, salad dressings, jarred tomato sauces, cured and processed meats, trans fats, sugars, refined carbs |
| Diets to follow | Mediterranean diet, DASH diet |
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What You'll Learn
The Mediterranean diet is a good anti-inflammatory diet
An anti-inflammatory diet may not produce its full effects for several days or even weeks. The effects may be gradual, so it is recommended that people keep a journal to track changes in symptoms. Even if the effects are not noticeable in the first month or two, an anti-inflammatory diet can reap long-term benefits by reducing the risk of heart disease, type 2 diabetes, and cancer.
The Mediterranean diet is also a good anti-inflammatory diet because it focuses on whole foods and omega-3 fatty acids, while eliminating processed oils like cottonseed and soybean oil, which are found in many ultra-processed foods. It is a natural, less processed diet that can have noticeable effects on physical and emotional health.
The Mediterranean diet can be set at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week. Modifications can be added to bump it up to 1,500- and 2,000-calorie days, depending on individual needs. It is important to remember that if you feel tired, hungry, unsatisfied, and low on energy, these are signs that you may need to eat more food.
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Avoid ultra-processed foods
An anti-inflammatory diet may not produce its full effects for several days or even several weeks. People are advised to keep a journal to track changes in symptoms. Even if the effects are not noticeable in the first month or two, an anti-inflammatory diet can reap long-term benefits by reducing the risk of heart disease, type 2 diabetes, and cancer.
Ultra-processed foods are those that have been altered either chemically or physically from their natural state for convenience or to extend shelf life. They include anything that comes in a package, like microwavable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces. These foods have little nutritional value and can lead to internal inflammation.
To avoid ultra-processed foods, it is important to read food labels and be mindful of hidden sugars. Sugar can be listed under various names, such as "cane crystals," "crystallized cane juice," syrups, and ingredient names ending in "ose." Partially hydrogenated oils, which are a source of trans fats, should also be avoided.
Instead of ultra-processed foods, opt for whole, unprocessed foods with no added sugar. These include fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, low-fat dairy, and healthy oils like olive oil. These foods are high in natural antioxidants and polyphenols, which have anti-inflammatory properties.
Making drastic changes to your diet can be challenging and may not lead to long-term success. It is recommended to start with small changes and gradually add more anti-inflammatory foods to your diet. Combining an anti-inflammatory diet with regular exercise can further enhance its benefits.
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Eat whole, unprocessed foods
An anti-inflammatory diet can take several days or even weeks to take full effect, and the results may vary depending on the severity of your intolerance and inflammation. Drastic changes rarely lead to long-term success, so it is advisable to give yourself a few months to make and see the results of diet changes.
A good rule of thumb for an anti-inflammatory diet is to eat whole, unprocessed foods. This means avoiding "ultra-processed" foods, which include anything that comes in a package, like microwavable dinners, hot dogs, chicken nuggets, baked goods, sugary cereals, and sauces. These foods have little nutritional value and can lead to internal inflammation, even if you don't have a particular sensitivity.
Instead, opt for whole, unprocessed foods with no added sugar, such as:
- Fruits: blueberries, apples, citrus fruits, bell peppers, and dark chocolate
- Vegetables: leafy greens, cooked tomatoes, carrots, squash, and broccoli
- Whole grains: breads and pastas made with whole grains
- Legumes: beans and lentils
- Fatty fish: salmon, herring, mackerel, sardines, tuna, striped bass, anchovies, and supplements like fish oil
- Poultry
- Nuts and seeds
- Low-fat dairy
- Olive oil
These foods are rich in antioxidants and polyphenols, which help address cellular wear and tear that can trigger inflammation. They also contain vitamin C, vitamin E, and omega-3 fatty acids, which are powerful inflammation fighters.
When choosing foods, it's important to read labels and avoid ingredients like partially hydrogenated oils (trans fats), sugar, salt, and processed oils. Opt for foods with a short list of recognisable ingredients, and consider adding herbs and spices like cinnamon, ginger, and turmeric for additional anti-inflammatory benefits.
Remember, there is no one-size-fits-all anti-inflammatory diet, and individual inflammatory triggers may vary. It's important to work with a doctor or nutritionist to find the optimal diet for your needs.
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It may take months to see results
An anti-inflammatory diet can take months to show results, and it's important to remember that chronic inflammation doesn't happen overnight, so healing will also take time. While some people may start to feel relief in as little as two weeks, full results can take between three and six months or longer, especially if you are suffering from an autoimmune disease. The effects of an anti-inflammatory diet can be gradual and difficult to notice, so it's a good idea to keep a journal to track changes in symptoms.
The anti-inflammatory diet is not a one-size-fits-all approach, and it may take some time to find the right combination of foods that work for you. It's important to be patient and persistent as you make diet changes and allow your body time to heal. Drastic changes are not recommended as they rarely lead to long-term success. Instead, start by making small, impactful changes and slowly build upon them.
To get started, focus on adding whole, unprocessed foods to your diet, such as fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and healthy fats like olive oil. At the same time, reduce or eliminate ultra-processed foods, sugary foods, fried foods, refined carbs, and trans fats, which are commonly found in microwaveable dinners, baked goods, processed meats, and sugary snacks.
It's worth noting that an anti-inflammatory diet can have long-term benefits even if the effects are not noticeable in the first few months. By reducing internal inflammation, you can lower your risk of heart disease, type 2 diabetes, cancer, and other chronic diseases associated with inflammation. Combining an anti-inflammatory diet with regular exercise can further enhance its benefits and provide maximum pain relief, especially for those with arthritis.
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Combine with exercise for arthritis pain relief
Adopting an anti-inflammatory diet may help to alleviate arthritis pain, but it is not a quick fix. Drastic changes rarely lead to long-term success, so it's best to give yourself a few months to implement dietary changes and see results. It's also important to remember that there is no one-size-fits-all anti-inflammatory diet, and you may need to experiment with different foods to find what works best for you. Combining an anti-inflammatory diet with regular exercise can further enhance its benefits and provide greater pain relief.
An anti-inflammatory diet typically involves consuming whole, unprocessed foods and reducing your intake of ultra-processed foods. This includes eating plenty of fruits, vegetables, whole grains, legumes (beans and lentils), fish, poultry, nuts, seeds, and healthy oils like olive oil. These foods are rich in antioxidants and anti-inflammatory compounds, which help to combat inflammation and reduce pain.
The Mediterranean diet is often recommended as an effective anti-inflammatory approach. It emphasizes whole foods, healthy fats, and antioxidant-rich options such as fruits, vegetables, fish, nuts, beans, and olive oil. Studies have shown that following this style of eating can lead to lower blood pressure and a reduced risk of chronic conditions, including cancer and stroke.
Another option is the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on nutrient-dense whole foods that lower inflammation and promote heart health. This plan also emphasizes increasing plant-based options while reducing red meat and ultra-processed foods.
In addition to diet, regular exercise plays a crucial role in managing arthritis pain. Combining an anti-inflammatory diet with physical activity can further reduce pain and inflammation. For example, a large study published in JAMA in 2013 found that arthritis patients who followed both a diet and exercise regimen experienced greater pain relief than those who focused solely on diet or exercise alone.
When starting an anti-inflammatory diet, it's important to make gradual changes and give your body time to adjust. Keep in mind that the effects may be gradual, and it could take several weeks or even months to notice significant improvements. It's also a good idea to consult with a doctor or nutritionist to ensure you're getting the right combination of foods and meeting your individual needs.
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Frequently asked questions
While you may start to feel relief in just two weeks, full healing can take between three and six months or longer, especially if you suffer from an autoimmune disease.
The Mediterranean diet is one of the most well-known anti-inflammatory diets, emphasising omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known inflammation fighters. The DASH diet is also recommended by Harvard Health.
Whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, and olive oil.
Stay away from "ultra-processed" foods, which include just about anything that comes in a package—like microwavable dinners, hot dogs, chicken nuggets, baked goods, sugary cereals, and processed meats.
An anti-inflammatory diet can help lower cholesterol, reduce the risk of Alzheimer's disease, heart disease, type 2 diabetes, and cancer, improve blood pressure, and reduce pain and soreness after exercise.
