Brenda Khan
An anti-inflammatory diet is a style of eating that focuses on consuming anti-inflammatory foods and avoiding foods that trigger inflammation. While there is no standardized anti-inflammatory diet, research has shown a clear connection between dietary patterns and inflammation. This diet can be beneficial for managing both short- and long-term inflammation and may help with various conditions, including autoimmune diseases, inflammatory bowel disease, and allergies. To start an anti-inflammatory diet, it is recommended to cut back on processed foods and increase the consumption of whole grains, fruits, vegetables, nuts, seeds, legumes, seafood, and healthy oils like olive oil.
| Characteristics | Values |
|---|---|
| Type of Diet | There is no standardized anti-inflammatory diet. |
| Foods to Eat | Whole grains, legumes, nuts, seeds, olive oil, fruits, vegetables, fish, beans, dark chocolate, tea, coffee, omega-3 fatty acids, berries, leafy greens, spices, and more. |
| Foods to Avoid | Processed foods, sugar, salt, processed oil, margarine, dairy products, alcohol, and any foods that cause an allergic reaction. |
| Example Diets | The Mediterranean diet, the DASH diet, vegetarian and vegan diets. |
| Benefits | May help with rheumatoid arthritis, lupus, psoriasis, inflammatory bowel disease, cardiovascular disease, allergies, asthma, Alzheimer's disease, and more. |
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What You'll Learn
Eat more whole grains, fruits, vegetables, nuts, seeds, legumes, and seafood
Whole grains, fruits, vegetables, nuts, seeds, legumes, and seafood are all anti-inflammatory foods that can help you combat chronic inflammation, which has been linked to several major diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Here's how you can incorporate more of these foods into your diet:
Whole Grains
Whole grains, such as bulgur, millet, quinoa, sorghum, rye, and whole oats, are excellent sources of B vitamins, antioxidants, and fiber. They help protect your cells from damage and reduce inflammation by binding to fatty acids and removing them from your body before they can clog your arteries. When choosing grains, opt for whole grains instead of refined grains, as the latter may aggravate inflammation.
Fruits
Fruits are naturally sweet and packed with anti-inflammatory compounds, making them a delicious and nutritious addition to your diet. Aim for at least one-and-a-half to two cups of fruit daily, and try to eat seasonally. For example, enjoy grapes and stone fruits like cherries, peaches, and plums in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus fruits and berries in the spring. The darker and more vibrant the colour, the more antioxidants the fruit contains.
Vegetables
Vegetables are another essential component of an anti-inflammatory diet. Aim for 5 to 9 cups per day, including 2 cups of raw leafy greens like spinach, kale, and collards. These leafy greens, along with other vegetables, are rich in natural antioxidants and polyphenols, which are protective compounds that help fight inflammation.
Nuts and Seeds
Nuts and seeds are small but powerful sources of polyunsaturated and monounsaturated fats, which can help lower cholesterol and reduce the risk of heart disease. They also provide protein, antioxidant vitamins and minerals, and some are high in alpha-linolenic acid (ALA), a type of anti-inflammatory omega-3 fatty acid. Additionally, nuts and seeds are a good source of magnesium, l-arginine, and vitamin E, which can help keep inflammation under control. Include a variety of nuts and seeds in your diet, such as pistachios, flaxseeds, and chia seeds.
Legumes
Legumes, including beans, are a great way to add plant-based protein and fibre to your diet while reducing inflammation. They are versatile and can be used in a variety of dishes.
Seafood
Seafood, including fish and shellfish, is an excellent source of anti-inflammatory compounds, particularly bioactive peptides (BAPs). Cold-water fish like salmon, tuna, sardines, herring, and anchovies are rich in omega-3 fatty acids, which have potent inflammation-fighting properties.
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Avoid processed foods, sugar, salt, and processed oils
An anti-inflammatory diet is when you eat more foods that are naturally anti-inflammatory and avoid foods that trigger inflammation. The Mediterranean diet is often recommended as an anti-inflammatory diet, focusing on fish, vegetables, olive oil, and other staples.
Processed foods are typically pro-inflammatory due to high quantities of sugar, trans fat, salt, refined flour, additives, and preservatives. These include processed meat, fast food, baked goods, deep-fried foods, candy, and soda. To avoid these, opt for whole foods such as vegetables, fruit, whole grains, fish, beans, nuts, herbs, and spices.
Sugar is often added to processed foods, and it is important to limit or avoid food and drinks with added sugars, including agave and honey. These can include sodas, cookies, cakes, and sweets. Instead, opt for fresh fruit to satisfy your sweet tooth.
Salt is also added to many processed foods, and it is recommended to limit your salt intake when following an anti-inflammatory diet. Canned goods and soups are often high in sodium, so look for low-sodium options or choose fresh or frozen vegetables.
Processed oils, such as corn oil, soybean oil, and safflower oil, are high in omega-6 fatty acids. While omega-6 is important, an imbalance with omega-3 can lead to increased inflammation. Therefore, it is recommended to choose oils with higher monounsaturated fat or omega-3 polyunsaturated fat content, such as olive oil, avocado oil, or flaxseed oil.
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Try the Mediterranean diet
While there is no standardised anti-inflammatory diet, research has shown that nutrition has a significant impact on inflammation. The Mediterranean diet, recognised as one of the healthiest diets in the world, is packed with some of the best anti-inflammatory foods.
The Mediterranean diet emphasises whole foods and limits processed foods, sweets, and meat. It encourages the consumption of fruits and vegetables, which are packed with antioxidants that support the immune system and may help fight inflammation. Certain nightshade vegetables, such as eggplant, tomatoes, peppers, and potatoes, are central to Mediterranean cuisine. While some believe they trigger arthritis flares, there is limited scientific evidence to support this claim. It is recommended to try cutting out nightshades for two weeks to see if symptoms improve.
The diet also includes healthy fats such as olive oil and omega-3 fatty acids from fish, which are known to reduce inflammatory proteins in the body. Some examples of anti-inflammatory fish include salmon, tuna, sardines, anchovies, and other cold-water fish. Additionally, the Mediterranean diet incorporates legumes, whole grains, nuts, seeds, and even dark chocolate, all of which have anti-inflammatory properties.
To get started with the Mediterranean diet, you can try the Anti-Inflammatory Cherry-Spinach Smoothie, which can be easily meal-prepped and customised to your calorie needs. You can also incorporate Mediterranean diet recipes and simple meal-prep tips to make following this anti-inflammatory diet a delicious and convenient journey. Remember, everyone's inflammatory triggers are different, so finding the right anti-inflammatory diet for you may involve some personalisation and experimentation.
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Consider the DASH diet
While there is no standardised anti-inflammatory diet, certain diets are known to have anti-inflammatory benefits. One such diet is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This plant-based diet was developed by the National Heart, Lung and Blood Institute to lower blood pressure without medication. The DASH diet has been shown to be very effective in lowering blood pressure and reducing inflammation.
The DASH diet involves consuming less salt and fat and more fruits, vegetables, whole grains, and low-fat dairy products. It is low in saturated fat, total fat, and cholesterol, and includes less red meat and fewer sweets and sugary drinks than the typical American diet. Specifically, the DASH diet recommends four to six servings of fruits and vegetables, two to three servings of low-fat or non-fat dairy, and six servings of whole grains per day. It also includes two small servings of fish or poultry and four to five small servings of nuts, beans, or seeds per week.
The DASH diet is a good choice for those looking to improve their heart health and reduce inflammation. It is a flexible and nutritious option that can be easily adapted to individual needs and preferences. The diet may also help those with severe hypertension who are taking medication, as it can improve responses to antihypertensive drugs.
In addition to its benefits for heart health and inflammation, the DASH diet has been shown to lower levels of "bad" LDL cholesterol, another risk factor for heart attacks and strokes. It also reduces levels of homocysteine, a toxic amino acid that may increase the risk of heart disease, stroke, and peripheral vascular disease.
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Include anti-inflammatory drinks, such as tea, coffee, and red wine
While there is no standardized anti-inflammatory diet, certain drinks can help reduce inflammation in the body. These include tea, coffee, and red wine, which contain anti-inflammatory compounds and have various health benefits.
Tea, particularly green tea, is known for its anti-inflammatory properties. Green tea contains a polyphenol called epigallocatechin 3-gallate (EGCG), which has strong antioxidant activity. EGCG has been shown to preserve cartilage and bone health, and may also support heart health and cognitive function. Green tea also contains catechins, which are another type of antioxidant compound. Matcha, a powdered form of green tea, is an even more potent source of these anti-inflammatory compounds and antioxidants. Kombucha tea, made with black tea and a culture of yeast and beneficial bacteria, is another option with potential gut health benefits due to its fermented nature.
Coffee, in moderation, can also be considered an anti-inflammatory drink. Like green tea, coffee contains antioxidant polyphenols. However, it is important to watch your caffeine intake and avoid coffee drinks loaded with cream and syrups, as these can cause a spike in calories and sugar levels.
Red wine, in moderation, may provide small anti-inflammatory benefits due to the presence of a compound called resveratrol. However, it is important to consult with a healthcare provider to understand if the risks of alcohol consumption outweigh the potential benefits.
In addition to these drinks, water should be a staple in any diet, as hydration is crucial for overall health. Starting the day with a glass of water is recommended, and it is generally best to stick with water throughout the day.
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Frequently asked questions
An anti-inflammatory diet is one that includes more foods that are naturally anti-inflammatory and avoids foods that trigger inflammation. There is no standardized anti-inflammatory diet, but diets like the Mediterranean diet and the DASH diet are considered anti-inflammatory.
Anti-inflammatory diets focus on fresh fruits and vegetables, which are good sources of antioxidants and polyphenols. Other anti-inflammatory foods include nuts, seeds, legumes, whole grains, olive oil, fish, and dark chocolate.
Foods that can trigger or worsen inflammation include highly-processed foods, sugary and salty foods, processed oils, margarine, dairy products, and alcohol.
