Brenda Khan
Inflammation is the body's natural response to illness, injury, or infection. While acute inflammation usually resolves on its own, chronic inflammation can persist for months or years and may lead to various diseases. A poor diet can contribute to inflammation, but fortunately, certain foods and drinks can help reduce and prevent it. An anti-inflammatory diet typically includes whole, nutrient-dense foods that contain antioxidants and excludes processed foods. While there isn't a specific anti-inflammatory diet, the Mediterranean diet is often recommended for its emphasis on omega-3s, vitamin C, polyphenols, fibre-rich foods, and other known inflammation fighters. In addition to diet, getting enough sleep and exercising are also important for reducing inflammation. This article will explore the drinks and dietary habits that can help reduce inflammation and improve overall health.
What to drink on an anti-inflammatory diet
| Characteristics | Values |
|---|---|
| Drinks to consume | Coffee, tea, tart cherry juice, red wine |
| Drinks to avoid | Sugary drinks, soda, sports drinks |
| Foods to consume | Fatty fish, fruits, vegetables, nuts, beans, olive oil, dark chocolate |
| Foods to avoid | Sweets, processed meats, fried foods, refined carbohydrates, red meat |
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What You'll Learn
Coffee, tea, and dark chocolate
Coffee contains polyphenols and other anti-inflammatory compounds, and may protect against inflammation. Observational studies have shown that drinking coffee significantly reduces cardiovascular risk and mortality. However, it is not yet possible to conclusively state how clinically significant the anti-inflammatory properties of coffee are.
Tea, specifically green tea, also has anti-inflammatory properties due to a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in cells.
Dark chocolate contains compounds with anti-inflammatory properties, such as flavanols and polyphenols, which are a type of antioxidant. These compounds may help reduce inflammation in the body and improve vascular function. A 2017 review of literature published in Frontiers in Immunology suggests that eating chocolate may influence the gut microbiome and encourage anti-inflammatory activity. It is important to note that dark chocolate is usually also high in sugar and fat, so it should be consumed in moderation.
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Beans, nuts, and olive oil
While there isn't a specific anti-inflammatory diet, experts recommend an overall healthy eating pattern that can help reduce inflammation. Beans, nuts, and olive oil are all foods that can help fight inflammation.
Beans are a great source of plant-based protein and are packed with fibre, which is a key component of an anti-inflammatory diet. They are also rich in antioxidants, which help address cellular wear and tear that can trigger inflammation. Aim to include a variety of beans in your diet, such as kidney beans, chickpeas, black beans, and lentils.
Nuts are another excellent addition to an anti-inflammatory diet. They are a good source of healthy fats, fibre, and antioxidants. Walnuts, in particular, stand out for their high content of omega-3 fatty acids, which have been shown to reduce chronic inflammation. Other nuts, such as almonds, pistachios, and pecans, also offer anti-inflammatory benefits due to their nutritional profile.
Olive oil is a cornerstone of the Mediterranean diet, which is often recommended for its anti-inflammatory benefits. It is a key source of healthy fats, specifically monounsaturated fatty acids, which have been linked to reduced inflammation. Extra virgin olive oil is the least processed form and is considered the healthiest option. It contains polyphenols, natural compounds with anti-inflammatory properties, and offers a range of health benefits, including improved heart health and cognitive function.
In addition to incorporating beans, nuts, and olive oil into your meals, you can also include them in smoothies and tonics to create anti-inflammatory drinks. For example, you can blend beans into a smoothie with leafy greens, or create a tonic with olive oil and ingredients like ginger and turmeric, which are known for their anti-inflammatory properties.
Remember, while these foods can help reduce inflammation, it's important to adopt an overall healthy eating pattern and consult with a healthcare professional or registered dietitian to determine the best dietary approach for your individual needs.
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Cherries and cherry juice
Cherries are rich in antioxidants, such as anthocyanins, hydroxycinnamic acid, and flavanols. Anthocyanins give cherries their red colour and are also responsible for their anti-inflammatory effects. In addition, cherries are a good source of vitamins A and C, which are influential in immune health.
Both sweet and tart cherries have high amounts of polyphenols, which are antioxidants. However, tart cherries deliver a much greater content of various anthocyanins than sweet cherries, as well as higher amounts of other phenolic compounds and other nutrients. Sweet cherries might also provide anti-inflammatory benefits, but tart cherries have been studied more extensively.
Tart cherry juice is an excellent source of potassium, which may help keep blood pressure in a healthy range and reduce the risk of stroke. It also has anti-inflammatory properties that may provide needed relief for people with arthritis. Studies show that tart cherry juice can help reduce the pain and stiffness that come with arthritis and other joint pain disorders.
Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis (OA). Several studies have shown that tart cherry juice can aid significantly in exercise recovery and muscle pain after exercise. In a randomised, placebo-controlled study, college athletes had less muscle pain and strength loss after exertion when drinking tart cherry juice twice a day for eight days.
Tart cherry juice may also improve sleep quality. The juice helps tryptophan enter the bloodstream and increases the body's production of melatonin.
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Red wine
While there is no one-size-fits-all anti-inflammatory diet, experts agree that overall healthy eating patterns can help reduce inflammation in the body. One of the key components of an anti-inflammatory diet is antioxidants, which prevent free radical damage and reduce oxidation, a key driver of inflammation.
In addition to resveratrol, red wine also contains antioxidants, which can help address cellular wear and tear that triggers inflammation. These antioxidants work to reduce artery plaque and inflammation, and have been linked to a reduced risk of heart disease, diabetes, and cancer.
It is worth noting that the benefits of red wine consumption are often associated with moderate intake. Excessive consumption of alcohol can lead to negative health outcomes, including increased inflammation. Therefore, it is always advisable to consult with a healthcare professional to determine the appropriate amount of red wine that aligns with your specific health needs and goals.
In conclusion, red wine can be a beneficial component of an anti-inflammatory diet when consumed in moderation. Its anti-inflammatory properties, particularly the presence of resveratrol and antioxidants, contribute to its potential health benefits, including reduced inflammation and a lower risk of certain chronic diseases.
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Fatty fish
The inclusion of fatty fish in the diet has been associated with reduced levels of inflammatory markers, such as C-reactive protein (CRP), interleukin-6 (IL-6), and interleukin-17 (IL-17). These anti-inflammatory effects may contribute to a decreased risk of chronic diseases, including heart disease, cancer, diabetes, arthritis, depression, and Alzheimer's disease.
One notable study, involving individuals at high cardiometabolic risk, examined the impact of an oily fish-based diet rich in long-chain omega-3 fatty acids. The results indicated a reduction in plasma hs-CRP concentrations, both in the fasting and postprandial states, along with an overall improvement in inflammatory status. This finding highlights the potential of fatty fish consumption to mitigate inflammation, especially in individuals with elevated cardiometabolic risk factors.
It is worth noting that while fatty fish is a valuable component of an anti-inflammatory diet, it is part of a broader dietary approach. The Mediterranean diet, for instance, is often recommended for its emphasis on omega-3s, vitamin C, polyphenols, fiber-rich foods, and other anti-inflammatory compounds. This diet, characterized by its inclusion of fruits, vegetables, nuts, whole grains, fish, and healthy oils, offers a well-rounded approach to reducing inflammation and improving overall health.
In conclusion, fatty fish serves as a potent dietary tool in the fight against inflammation. Its abundance in omega-3 fatty acids, specifically EPA and DHA, contributes to its anti-inflammatory effects, making it a valuable component of a comprehensive anti-inflammatory diet, such as the Mediterranean diet. By incorporating fatty fish into their meals, individuals can proactively address inflammation and potentially reduce their risk of chronic inflammatory diseases.
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Frequently asked questions
Coffee, tea, and tart cherry juice are all drinks that have been shown to help reduce inflammation. Resveratrol, a compound found in red wine, may also have anti-inflammatory effects, although people with rheumatoid arthritis should limit alcoholic drinks.
Sugary drinks, including soda and sports drinks, can contribute to 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.
