Brenda Khan
An anti-inflammatory diet can help improve your health and reduce inflammation in the body, which has been linked to several chronic health conditions. While there is no one-size-fits-all anti-inflammatory diet, experts recommend incorporating whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and healthy oils like olive oil. These foods are rich in antioxidants and omega-3 fatty acids, which have been shown to reduce inflammation. The Mediterranean diet is often recommended as it emphasizes these anti-inflammatory foods and has been shown to reduce inflammation, lower cholesterol and blood pressure, and provide other health benefits. It is important to note that results from an anti-inflammatory diet may vary and can take time, with some people noticing improvements in as little as two to three weeks, while others may need three to six months to see significant changes.
| Characteristics | Values |
|---|---|
| Time to notice improvement | Results vary based on the severity of intolerance and inflammation. Some may see results in as little as 2-3 weeks, while others may take 3-6 months to see changes. |
| Diet type | No one-size-fits-all anti-inflammatory diet exists. However, the Mediterranean diet and DASH diet are recommended. |
| 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 | Processed foods, sugar, salt, processed oils, trans fats, red meat, alcohol (especially for people with RA). |
| Additional benefits | Lower cholesterol, reduced risk of Alzheimer's and stroke, improved blood pressure, protection against heart disease, reduced pain and soreness after exercise, improved sleep, less anxiety and stress, more energy, weight loss. |
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What You'll Learn
Results vary based on the severity of intolerance and inflammation
Results from an anti-inflammatory diet vary based on the severity of a person's intolerance and inflammation. While there is no one-size-fits-all anti-inflammatory diet, certain foods are known to cause inflammation, and others are known to reduce it.
Inflammatory foods include trans fats, found in margarine, microwave popcorn, refrigerated biscuits and dough, and non-dairy coffee creamers. Other offenders are processed foods such as cookies, chips, baked goods, processed meats, and snacks, which are high in unhealthy fats and sugars. Grilled red meat can also cause inflammation, as the grilling process creates compounds associated with cancer.
Anti-inflammatory foods include fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies, which are rich in inflammation-fighting omega-3 fatty acids. Vegetarians and vegans can get plant-based omega-3s from nuts and seeds, which are also a source of vitamin E, another inflammation fighter. Fruits and vegetables are packed with antioxidants, which may help fight inflammation. Whole grains, legumes, poultry, low-fat dairy, and olive oil are also recommended.
Some people may see results from an anti-inflammatory diet as soon as two to three weeks after eliminating a certain food that they react to. However, for most people, it takes longer to see results. A registered dietitian recommends giving yourself three to six months to make diet changes and begin to see results.
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Drastic changes don't lead to long-term success
Start by making small, impactful changes and then slowly build upon them. For example, you can begin by adding whole foods to your diet, such as fatty fish like salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies. These fish are rich in omega-3 fatty acids, which have been proven to reduce inflammation. Vegetarians and vegans can opt for plant-based sources of omega-3, such as nuts and seeds, and cooking with canola oil.
Another simple change is to increase your fruit and vegetable intake. The antioxidants in brightly coloured fruits and vegetables, such as cooked tomatoes, carrots, squash, and broccoli, may help to reduce inflammation by lessening the effect of cell-damaging free radicals. Additionally, try to choose whole, unprocessed foods with no added sugar. Minimise your consumption of inflammatory foods like white flour, soda, juices, cookies, baked goods, butter, cheese, and processed meats.
If you're looking for a more structured approach, consider the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet. These diets have been shown to successfully reduce inflammation and offer additional health benefits. The Mediterranean diet, in particular, emphasises omega-3s, vitamin C, polyphenols, and fibre-rich foods, all of which are known to fight inflammation.
Remember, there is no one-size-fits-all anti-inflammatory diet, and your results will depend on the severity of your inflammation. However, by making gradual changes and adopting a holistic dietary pattern, you can effectively lower your risk of inflammatory disease and improve your overall health.
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Small changes can turn into lasting habits
Adopting an anti-inflammatory diet can be a gradual process, and small changes can indeed turn into lasting habits. While there is no one-size-fits-all anti-inflammatory diet, making simple and gradual changes to your eating patterns can help reduce inflammation and improve your overall health.
Start by identifying inflammatory foods in your diet. Common offenders include white flour, soda, juices, baked goods, processed and cured meats, and foods high in trans fats, such as margarine, microwave popcorn, and refrigerated biscuits. These foods can trigger inflammation and contribute to various health issues.
Instead, opt for whole, unprocessed foods with no added sugar. Incorporate more fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and healthy oils like olive oil and canola oil. These foods are rich in antioxidants and omega-3 fatty acids, which have been shown to reduce inflammation. For vegetarians and vegans, plant-based sources of omega-3 are available through nuts and seeds.
Additionally, consider the Mediterranean diet, which is widely recognized for its anti-inflammatory benefits. This diet emphasizes omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known inflammation fighters. It also eliminates processed oils found in many ultra-processed foods. The DASH diet is another option that has been shown to reduce inflammation.
Remember, drastic changes are not the key to long-term success. Give yourself time, aim for gradual progress, and make small, impactful changes that you can sustain over the long term. You might not notice results immediately, but by consistently making healthier choices, you will be creating lasting habits that will benefit your overall health and well-being.
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There's no one-size-fits-all anti-inflammatory diet
While there is no one-size-fits-all anti-inflammatory diet, experts agree that overall healthy eating patterns can help fight inflammation and improve your health. Inflammation is often triggered when your body recognizes anything foreign, such as an invading microbe, plant pollen, or chemical. Intermittent bouts of inflammation directed at truly threatening invaders protect your health. However, sometimes inflammation persists, even when you are not threatened by a foreign invader. This is when inflammation can become harmful and cause diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.
The Mediterranean diet is often recommended as an effective way to get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. It also eliminates processed oils, like cottonseed and soybean oil, which are found in many ultra-processed foods. The Mediterranean diet is a style of eating popular among people who live along the Mediterranean Sea, with a foundation of fish high in omega-3 fatty acids. Fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies are all excellent sources of omega-3s. Vegetarians and vegans can also benefit from omega-3s by consuming nuts and seeds and cooking with canola oil.
Another recommended eating style is the DASH diet, which has been shown to reduce inflammation, cholesterol, weight, blood pressure, and blood sugar. The DASH diet focuses on whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, low-fat dairy, and olive oil. Many people also add herbs and spices like cinnamon, ginger, and turmeric, which have been shown to have modest anti-inflammatory benefits.
It's important to note that the benefits of healthy foods can be reversed if you're not careful with sauces and dressings. Many of these condiments are high in inflammatory ingredients such as sugar, trans fat, and sodium. Checking ingredient lists is crucial, as sugar can be hidden in prepared commercial foods under names like "cane crystals" or "crystallized cane juice." Prepared foods may also contain partially hydrogenated oils, which are trans fats that should be avoided.
While there is no quick fix to reducing inflammation, making small changes to your diet over three to six months can lead to successful and long-term results.
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Whole, unprocessed foods with no added sugar help fight inflammation
The Mediterranean diet is often recommended as an anti-inflammatory diet. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. It also eliminates processed oils like cottonseed and soybean oil, which are found in many ultra-processed foods.
Ultra-processed foods, such as sugar, grains, and extra salt, can change the bacteria in your gut, damage the gut's lining, and switch on inflammatory genes in cells. Studies have linked ultra-processed foods to shorter life spans, cancer, heart disease, heart attacks, strokes, and diabetes. Inflammation-causing foods include white bread, cereals, white pasta, and other products made with refined flours, as well as white rice. Other offenders include soda, juices, cookies, baked goods, butter, cheese, ice cream, coconut products, candy, salad dressings, jarred tomato sauces, and processed and cured meats.
To fight inflammation, opt for whole, unprocessed foods with no added sugar. These include fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Herbs and spices like cinnamon, ginger, and turmeric can also be added. Antioxidants in brightly colored fruits and vegetables (such as cooked tomatoes, carrots, squash, and broccoli) may help to lessen the effect of free radicals, which damage cells.
In addition to well-known vitamin C sources such as citrus fruit and juice, bell peppers are also packed with the vitamin and may yield fewer calories. Vegetarians and vegans can get plant-based omega-3s from nuts and seeds and by cooking with canola oil. Vitamin E, another inflammation fighter, is also found in these foods.
It's important to note that there is no one-size-fits-all anti-inflammatory diet, and results will vary based on the severity of your intolerance and inflammation. Drastic changes rarely lead to long-term success, so give yourself three to six months to make diet changes and begin to see results. Start with small changes that you know will be impactful, and then slowly build upon them.
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Frequently asked questions
Results will vary depending on the severity of inflammation and intolerance. Drastic changes are not recommended, and small changes over time are more likely to lead to long-term success. You may notice some improvements in as little as two to three weeks, but it could take three to six months to see more significant results.
An anti-inflammatory diet is not a specific regimen, but an overall style of eating that includes whole, unprocessed foods with no added sugar. It typically involves staying away from boxed or bagged items with long lists of ingredients, especially those high in sugar, salt, processed oils, or unrecognizable ingredients.
Recommended foods include fruits, vegetables, whole grains, legumes (beans, lentils), fish (especially fatty fish like salmon, tuna, and sardines), poultry, nuts, seeds, and olive oil. Herbs and spices like cinnamon, ginger, and turmeric may also be beneficial.
Inflammatory foods to avoid include trans fats, processed meats, refined carbohydrates (white flour), sugar, and processed snacks like cookies, chips, and baked goods. Grilling meat, especially red meat, can create compounds associated with cancer, so it's best to bake, steam, or stir-fry instead.
The Mediterranean diet and the DASH diet are often recommended for their anti-inflammatory benefits. The Mediterranean diet emphasizes omega-3 fatty acids, vitamin C, polyphenols, and fiber-rich foods, while the DASH diet focuses on lowering blood pressure and hypertension.
