Madeleine Hull
Diet is a significant contributor to inflammation, and chronic inflammation is a factor in many diseases. While there is no one specific anti-inflammatory diet, experts agree that an overall healthy eating pattern can help reduce inflammation. Certain foods are known to trigger or worsen inflammation, while others contain compounds that may help to reduce it. Inflammatory foods include fried foods, red meat, processed meats, refined carbohydrates, and sugary foods. Anti-inflammatory foods include green vegetables, berries, whole grains, fatty fish, nuts, seeds, olive oil, and legumes. The Mediterranean diet is often recommended as an effective way to manage inflammation, as it emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters.
Characteristics and Values of an Anti-Inflammatory Diet
| Characteristics | Values |
|---|---|
| Overall healthy eating patterns | Emphasize natural, whole, unprocessed foods with no added sugar |
| Food types | Fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, low-fat dairy, olive oil, beans, yogurt, cottage cheese, asparagus, bananas, chicory, fatty fish (salmon, herring, mackerel, sardines, tuna, striped bass, anchovies), canola oil, vitamin C, polyphenols, fiber-rich foods, omega-3 fatty acids, curcumin, black pepper, extra virgin olive oil, coffee, green tea, nightshade vegetables, onions, turmeric, cinnamon, ginger, red wine |
| Food types to avoid | Fried foods, sodas, refined carbohydrates, red meat, processed meats, trans fats, margarine, microwave popcorn, refrigerated biscuits and dough, non-dairy coffee creamers, grilled meat, alcohol, fast food, frozen microwavable snack items, cookies, chips, high-sugar foods |
| Specific diets | Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH) diet, vegetarian diet, vegan diet |
| Additional tips | Aim for a well-balanced diet with plenty of variety; start with slow changes to your diet rather than suddenly switching to a new eating style |
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What You'll Learn
Anti-inflammatory foods
Chronic, systemic inflammation is a serious health concern that can be made worse or better with diet. A diet high in processed foods, fats, and alcohol can cause inflammation. Inflammation is one of the leading drivers of many common diseases, such as type 2 diabetes and heart disease.
To reduce levels of inflammation, experts recommend an overall healthy eating pattern that includes anti-inflammatory foods. These include green vegetables, berries, whole grains, and fatty fish. Vegetarians and vegans can opt for plant-based omega-3 sources like nuts and seeds, which also contain vitamin E, another inflammation fighter.
Fruits and vegetables are rich in natural antioxidants and polyphenols, which are protective compounds found in plants. Berries, in particular, contain antioxidants called anthocyanins, which have anti-inflammatory effects that may reduce your risk of disease.
The Mediterranean diet is often recommended for its anti-inflammatory benefits. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. This diet includes fruits, vegetables, nuts, whole grains, fish, and healthy oils like extra virgin olive oil, which may reduce the risk of heart disease, brain cancer, and obesity.
In addition to diet, chronic inflammation can also result from exposure to environmental toxins, lingering viruses, aging, or chronic stress. It's important to note that while diet can play a significant role in managing inflammation, other factors beyond diet also contribute to its development.
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Inflammatory foods
Inflammation is a serious health concern that can be made worse or better with diet. Acute inflammation is your body's natural response to illness, injury, or infection and usually resolves on its own. However, chronic inflammation can persist for months or even years and is a factor in diseases such as type 2 diabetes, heart disease, and arthritis.
A diet high in processed foods, fats, and alcohol can cause inflammation. Experts recommend avoiding the following inflammatory foods:
- Trans fats, found in margarine, microwave popcorn, refrigerated biscuits and dough, and non-dairy coffee creamers.
- Saturated fats, found in mayonnaise, many salad dressings, and various oils such as corn, safflower, sunflower, grapeseed, soy, and peanut.
- Refined carbohydrates, including white flour products (bread, rolls, crackers), white rice, white potatoes, and many cereals.
- Fried foods.
- Red and processed meats.
- Alcohol.
- Sugar, including processed sugars and sugar in desserts, pastries, chocolate bars, sodas, and even fruit juices.
While there isn't one specific anti-inflammatory diet, experts say that overall healthy eating patterns can help reduce inflammation. In particular, they recommend some food types that can help bring inflammation down:
- Fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies.
- Nuts and seeds.
- Green vegetables, berries, and other fruits and vegetables, which are high in natural antioxidants and polyphenols.
- Whole grains.
- Healthy oils such as extra virgin olive oil and canola oil.
- Probiotics and prebiotics, which can be found in yogurt, cottage cheese, Jerusalem artichokes, asparagus, bananas, and chicory.
- Coffee, which contains polyphenols and other anti-inflammatory compounds.
In addition, the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils, may be beneficial in helping people get inflammation under control.
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Mediterranean diet
While there is no one-size-fits-all anti-inflammatory diet, experts agree that adopting healthy eating habits can help reduce inflammation and improve overall health. One well-known diet that has garnered attention for its anti-inflammatory benefits is the Mediterranean diet.
The Mediterranean diet is widely recognised as one of the healthiest diets globally, boasting an array of anti-inflammatory foods. This diet is characterised by an emphasis on fruits, vegetables, nuts, whole grains, fish, healthy oils, and limited meat consumption. The latter distinction is important as red meat and processed meats are associated with increased inflammation.
The Mediterranean diet is rich in omega-3 fatty acids, vitamin C, polyphenols, fibre, and antioxidants, all of which are known to combat inflammation. For instance, olive oil, a staple of this diet, contains oleocanthal, a compound with potent anti-inflammatory properties. Similarly, fatty fish like salmon, tuna, and sardines, which are also abundant in the Mediterranean diet, are rich in omega-3 fatty acids, which help reduce inflammatory proteins in the body.
The anti-inflammatory benefits of the Mediterranean diet extend beyond individual foods. The overall dietary pattern is associated with a reduced risk of chronic diseases, including heart disease, arthritis, and diabetes, which are often linked to chronic inflammation. This diet's positive impact on these conditions may be due to its ability to regulate immune function and reduce oxidative stress, thereby mitigating inflammation.
In summary, the Mediterranean diet is a powerful tool in the fight against inflammation. By incorporating a variety of anti-inflammatory foods and promoting overall health, this diet can help manage and prevent chronic inflammatory conditions.
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DASH diet
While there is no one specific anti-inflammatory diet, experts agree that overall healthy eating patterns can help reduce inflammation in the body. A healthy diet that includes anti-inflammatory foods can also lower the risk of chronic diseases and improve mood and overall quality of life.
DASH, which stands for Dietary Approaches to Stop Hypertension, is an eating pattern that was designed to lower harmful blood pressure levels without the need for medication. Research has shown that the DASH diet is very effective at lowering blood pressure, even when compared to the typical American diet with the same amount of salt.
The DASH diet is a plant-based eating pattern that includes lots of fruits and vegetables, whole grains, lean meats, fish or poultry, and low-fat or non-fat dairy products. It is low in saturated fat, total fat, red meat, sweets, and sugar-sweetened beverages. The number of servings of each food group depends on the number of calories consumed per day, which is determined by age, physical activity level, and weight goals. For example, the recommended daily intake is four to five servings of fruits and vegetables each, six servings of whole grains, and two to three servings of low-fat or non-fat dairy. The diet also includes two small servings of fish or poultry per day, as well as four to five small servings of nuts, beans, or seeds per week.
The DASH diet has been shown to have additional health benefits beyond lowering blood pressure. Research has shown that it can reduce levels of C-reactive protein, an important marker of inflammation, by 13%. It can also lower levels of "bad" LDL cholesterol, another risk factor for heart attacks and strokes. Additionally, the DASH diet has been found to reduce an enzyme called hs-cTnI, a measure of damage to the heart, and a hormone called NT-proBNP, which measures pressure inside the heart.
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Inflammation-causing intolerances
Food intolerances are not the same as food allergies, but they can cause inflammation and upset your digestion. The most common food intolerances or sensitivities are lactose, gluten, caffeine, FODMAPs, salicylates, histamines, amines, and fructose. Food intolerances can cause symptoms such as bloating, gas, headaches, belly pain, and fatigue.
If you suspect you have a food intolerance, it is important to speak with a doctor and get tested. Food intolerances can be hard to diagnose due to their wide range of symptoms, and they can be very problematic for those affected.
To reduce inflammation caused by food intolerances, you may need to focus on long-term lifestyle changes rather than quick fixes. This includes following a healthy, well-balanced, and less processed diet, such as the Mediterranean diet, which emphasizes anti-inflammatory foods like omega-3s, vitamin C, polyphenols, fiber-rich foods, fruits and vegetables, nuts, whole grains, fish, and healthy oils.
In addition to diet, physical activity and reducing stress can also help to decrease inflammation in the body.
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Frequently asked questions
The Mediterranean diet, the DASH diet, and vegetarian or vegan diets are all associated with reduced inflammation. The Mediterranean diet emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods, and other known inflammation fighters. The DASH diet, or Dietary Approaches to Stop Hypertension, includes fresh fruits and vegetables, whole grains, and heart-healthy fats. Vegetarian and vegan diets tend to prioritize natural, whole foods while reducing saturated fat intake.
Foods that fight inflammation include green vegetables, berries, whole grains, fatty fish, nuts, seeds, beans, legumes, poultry, low-fat dairy, olive oil, and herbs and spices like cinnamon, ginger, and turmeric.
Foods that cause inflammation include fried foods, sodas, refined carbohydrates, red meat, processed meats, trans fats, and alcohol.
Start by slowly adding anti-inflammatory foods to your diet and reducing your consumption of inflammatory foods. Aim for whole, unprocessed foods with no added sugar, and try to eat more foods that come from the ground and fewer foods that come in packages.
