Milly Gaines
Inflammation is the body's way of responding to a threat, be it an injury, infection, or even strenuous exercise. While inflammation is often viewed negatively, it can also be beneficial, protecting and healing the body from infections and injuries. However, chronic inflammation, lasting from several months to years, can increase the risk of various health issues, including arthritis, heart disease, cancer, and diabetes. Diet plays a significant role in inflammation, and an anti-inflammatory diet can be a powerful tool for managing both short-term and long-term inflammation. This involves incorporating a variety of nutrient-rich, whole foods that are high in antioxidants and reducing the consumption of processed and inflammatory foods. While there is no standardized anti-inflammatory diet, well-known examples include the Mediterranean diet and the DASH diet, which emphasize fruits, vegetables, whole grains, nuts, legumes, and healthy oils.
| Characteristics | Values |
|---|---|
| Diet type | Anti-inflammatory diet |
| Foods to eat | Whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, low-fat dairy, olive oil, and herbs and spices like cinnamon, ginger, and turmeric |
| Foods to avoid | Ultra-processed foods, packaged foods, red meat, processed meats, refined carbohydrates, and sodas |
| Diet plans | Mediterranean diet, DASH diet |
| Other recommendations | Eat more foods that come from the ground than those that come in packages, maintain a healthy body weight, exercise daily, and manage stress |
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What You'll Learn
- Eat whole, unprocessed foods with no added sugar
- Choose from fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and olive oil
- Avoid ultra-processed foods, such as packaged meals, sugary cereals, and processed meats
- Consider the Mediterranean diet, high in fruits, vegetables, whole grains, olive oil, and plant-based proteins
- Make small changes to your diet over time, rather than a sudden shift
Eat whole, unprocessed foods with no added sugar
An anti-inflammatory diet is about eating whole, unprocessed foods with no added sugar. This means opting for foods that come from the ground rather than a package. These include fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, low-fat dairy, and olive oil.
Fruits and vegetables are rich in antioxidants and dietary fiber, which help to reduce inflammation and lower the risk of inflammatory diseases. Aim for colourful varieties such as bell peppers, tomatoes, carrots, squash, broccoli, and dark leafy greens. Berries, citrus fruits, and stone fruits like cherries are also packed with antioxidants.
Whole grains such as barley, oats, farro, sorghum, and bran are excellent sources of fiber, which has been shown to fight inflammation. They also contain beneficial plant compounds like polyphenols, which can be found in other plant-based foods such as coffee, tea, dark chocolate, berries, apples, onions, and soybeans.
Nuts and seeds are another important part of an anti-inflammatory diet. They are a good source of omega-3 fatty acids, which have anti-inflammatory properties. Walnuts, flaxseeds, and almonds are particularly rich in omega-3s and healthy unsaturated fats. Additionally, cooking with oils like canola, olive, peanut, and flaxseed can provide a good source of omega-3s.
Finally, while not technically a whole food, herbs and spices like cinnamon, ginger, and turmeric are often added to anti-inflammatory meals. Studies suggest that these spices may have modest benefits in reducing inflammation.
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Choose from fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and olive oil
An anti-inflammatory diet involves eating more foods that are naturally anti-inflammatory and avoiding foods that trigger inflammation. This includes fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and olive oil.
Fruits and vegetables
Fruits and vegetables are rich in anti-inflammatory compounds and are a vital part of an anti-inflammatory diet. Aim for a variety of brightly coloured foods, as these tend to be higher in anti-inflammatory nutrients.
Whole grains
Whole grains are known for their role in reducing the risk of chronic diseases like heart disease, diabetes, and even some forms of cancer. They are a healthy addition to an anti-inflammatory diet.
Legumes
Legumes are a great plant-based protein source and have bioactive compounds with antioxidant, antihypertensive, anti-inflammatory, and other biological activities. They are a staple in many diets around the world and can be a good alternative treatment for inflammatory diseases.
Fish
All types of fish contain omega-3 fatty acids, which have anti-inflammatory effects in the body. Fatty fish, such as salmon, are an excellent source of omega-3 and are rich in EPA and DHA, which help reduce inflammation.
Poultry
Moderate amounts of lean poultry meat, such as chicken and turkey, are allowed in an anti-inflammatory diet. These are less likely to boost inflammation compared to high-fat red and processed meats.
Nuts and seeds
Nuts and seeds are small but mighty when it comes to fighting inflammation. They are high in anti-inflammatory omega-3 fatty acids, as well as other nutrients like magnesium, l-arginine, and vitamin E, which help keep inflammation under control.
Olive oil
Extra virgin olive oil is one of the healthiest oils in the world, with numerous health benefits. It has anti-inflammatory properties and is a key component of the Mediterranean diet, which is known for its emphasis on anti-inflammatory foods.
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Avoid ultra-processed foods, such as packaged meals, sugary cereals, and processed meats
While there is no standardised anti-inflammatory diet, dietary patterns have a significant impact on inflammation. One of the key recommendations for an anti-inflammation diet is to avoid ultra-processed foods, including packaged meals, sugary cereals, and processed meats.
Ultra-processed foods (UPF) are known to be hyperpalatable, economic, and ready-to-eat. They are typically high in calories and tend to include a high amount of sugar, salt, and unhealthy fats, such as saturated and trans fatty acids. These fats have been associated with low-grade inflammation, which can contribute to the development of chronic diseases. UPFs are also often lacking in fibre, vitamins, and other essential nutrients, further contributing to negative health outcomes.
Processed meats, such as bacon, sausages, and ham, fall under the category of UPFs. These meats are typically high in saturated fat and have been processed with preservatives, such as sodium nitrite, which can contribute to inflammation. Similarly, sugary cereals are often highly processed and loaded with added sugars, refined carbohydrates, and unhealthy fats, all of which can promote inflammation.
Instead of opting for these ultra-processed options, an anti-inflammation diet recommends choosing whole foods, such as fruits and vegetables, as well as whole grains, legumes, nuts, and seeds. These foods are rich in fibre, vitamins, and phytochemicals, which have been shown to have anti-inflammatory effects.
Additionally, it's important to be mindful of portion sizes and overall caloric intake when it comes to packaged meals. Even if a packaged meal claims to be "healthy," it may still contain high levels of processing, added sugars, and unhealthy fats. Choosing unprocessed or minimally processed foods whenever possible is a key principle of an anti-inflammation diet.
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Consider the Mediterranean diet, high in fruits, vegetables, whole grains, olive oil, and plant-based proteins
While there is no standardised anti-inflammatory diet, research has shown that nutrition has a significant impact on inflammation. A well-balanced diet that includes a variety of anti-inflammatory foods can help reduce chronic inflammation.
The Mediterranean diet is a way of eating that is rich in fruits, vegetables, whole grains, olive oil, and plant-based proteins. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has suggested that people living in these regions tend to have a lower risk of many chronic conditions compared to those following a standard American diet.
The Mediterranean diet emphasises plant-based foods and healthy fats. It encourages the consumption of mostly vegetables, fruits, whole grains, and extra virgin olive oil while limiting red meat and sweets. Some common foods in this diet include:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches.
- Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta.
- Plant-based proteins: beans, peas, lentils, pulses, peanuts, and chickpeas.
- Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and nut butters.
- Healthy fats: extra virgin olive oil, avocado, and omega-3 fatty acids from fish.
The Mediterranean diet is not just about the food; it also encourages a healthy lifestyle. It recommends regular exercise, ideally with others, and avoiding smoking or tobacco products. Preparing and sharing meals with family and friends, cooking at home, and eating locally sourced foods are also part of this lifestyle.
You can easily modify the Mediterranean diet to suit your preferences or dietary restrictions. For example, if you prefer a vegetarian diet, you can exclude meat and fish and get your protein from plant sources like nuts and beans.
By focusing on overall eating patterns and incorporating a variety of anti-inflammatory foods, the Mediterranean diet can be a delicious and nutritious way to improve your health and protect against chronic diseases.
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Make small changes to your diet over time, rather than a sudden shift
Making small changes to your diet over time is a great way to transition to an anti-inflammatory diet. This approach allows you to develop sustainable habits and gives your body time to adjust to new foods. Here are some tips for gradually adopting an anti-inflammatory diet:
Start by adding more anti-inflammatory foods to your diet. Fill half your plate with colourful vegetables, especially leafy greens like spinach and kale, which are rich in vitamins and antioxidants. Increase your intake of fruits, whole grains, legumes, nuts, seeds, and healthy oils like olive oil. These foods provide a range of nutrients and compounds that help fight inflammation.
Gradually reduce your consumption of processed and inflammatory foods. Cut back on sugar, salt, processed oils, and ingredients you don't recognise. Limit your intake of margarine, dairy, and alcohol. Instead, opt for whole foods like fruits and vegetables, which are one-ingredient foods. For example, apples, oranges, and cucumbers are whole foods that can be easily incorporated into your diet.
Transitioning to an anti-inflammatory diet doesn't have to be abrupt. You can make gradual changes by replacing fast food meals with homemade lunches and swapping sugary drinks with mineral water. Over time, you can incorporate more anti-inflammatory foods, such as fish (especially oily fish like salmon, tuna, and mackerel), which are rich in omega-3 fatty acids. These fatty acids help reduce inflammatory proteins in the body.
Remember, an anti-inflammatory diet is not about restriction or deprivation. It's about adding a variety of nutritious foods to your diet and enjoying the benefits they bring. By making small changes over time, you can develop a sustainable and enjoyable eating pattern that promotes overall health and helps manage inflammation.
If you have specific health concerns or conditions that cause inflammation, it is always recommended to consult with your doctor or a certified Lifestyle Medicine provider to tailor an anti-inflammatory diet plan that suits your individual needs.
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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 single standardized anti-inflammatory diet, but rather eating styles, such as the Mediterranean diet, that focus on anti-inflammatory foods.
Anti-inflammatory foods include fruits and vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, and dark chocolate. These foods are rich in antioxidants and polyphenols, which are chemicals in plants that guard against inflammation.
Inflammatory foods to avoid include processed foods, sugary foods, salt, processed oils, margarine, and dairy products. Alcohol consumption may also increase inflammation, so it is recommended to limit alcoholic drinks.
An anti-inflammatory diet may help reduce body-wide inflammation and ease symptoms of conditions such as rheumatoid arthritis, lupus, psoriasis, inflammatory bowel disease, cardiovascular disease, allergies, asthma, Alzheimer's disease, and other dementias.
