What is the anti-inflammatory diet?

Inflammation is a health concern that deserves attention, because uncontrolled chronic inflammation can increase the risk of a long list of diseases, including heart disease, type 2 diabetes, cancer, dementia and many others.

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Fortunately, you can take proactive steps to stop chronic inflammation in its tracks, before it causes damage. And one particularly effective strategy is to adopt an anti-inflammatory diet .

If you're wondering what an anti-inflammatory diet is , it's a diet that focuses on foods that provide excellent nutrition. Many of these are packed with antioxidants, which help keep you healthy by eliminating disease-causing free radicals. While an anti-inflammatory diet is primarily about what you eat, it also limits certain foods that promote inflammation. So balance is key here.

How to follow an anti-inflammatory diet

The anti-inflammatory diet is flexible, so you don't need a specific set of guidelines to follow it. And it includes a wide variety of foods. "There's no single food, nutrient, or supplement that can directly 'treat' inflammation," says Jaclyn London, MS, RD, CDN, a New York-based dietitian and author of Dressing on the Side. "But switching to a Mediterranean-inspired diet is a great way to start an anti-inflammatory diet ."

Foods to Focus on in an Anti-Inflammatory Diet

Fruits and vegetables

' The best foods high in antioxidants are fruits ,' says Dustin Moore, PhD, RDN, assistant director of the graduate program in applied nutrition and dietetics at California State University, Long Beach. ' The fruits with the highest antioxidant capacity include berries, pomegranates, and cherries .'

Research shows that the color of fruits and vegetables is an easy indicator of their antioxidant value. For example, fruits and vegetables rich in purple, blue, and red hues, which signal the presence of anthocyanins, have some of the highest overall antioxidant capacity.

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100% whole grain

Incorporating 100% whole grains into your diet along with other Mediterranean-inspired foods may help reduce chronic inflammation over time. Whole grains not only provide dietary fiber and protein, but also contain anti-inflammatory antioxidants called polyphenols. One study found that consuming whole grains improves gut health and aids in glucose and lipid metabolism, potentially supporting heart health and body weight as well as diabetes control.

Healthy fats

Unsaturated fats are well known for their anti-inflammatory properties, especially olive oil. This heart-healthy oil has been found to reduce markers of inflammation, such as C-reactive protein and interleukin-6.4 When used in place of other fats, it may also reduce the risk of cardiovascular disease and coronary heart disease.

However, these aren't the only types of fats you should be eating! Omega-3 fatty acids from fatty fish, like salmon and mackerel, walnuts, chia seeds, and flax seeds, are also great additions to an anti-inflammatory diet.

Foods to limit

While some foods and nutrients help calm inflammation, others can promote it, especially added sugars, saturated fats, and sodium. Limiting the following foods and beverages can add an extra dose of anti-inflammatory power to your diet.

Sugary drinks

We don't need to tell you that soda is loaded with added sugar. Just one regular can contains 37 grams. That's more than 3 tablespoons. If you like your drinks sweet, try swapping soda for sparkling water with a little fresh fruit or 100% fruit juice to satisfy your taste buds. Of course, soda isn't the only drink that contains added sugar. Sweetened lattes, energy drinks, and sports drinks also contain sugar.

Ultra-processed packaged foods are low in nutrients

We're not saying you have to eliminate all processed and ultra-processed foods. Some, like tofu, canned beans in sauce, and whole grains, are good for you! Foods that are high in added sugar, saturated fat, and sodium, like candy, baked goods and pastries, deli and processed meats, and refined potato chips and crackers, should be avoided.

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Alcohol

Alcohol, in moderation, can be part of a healthy diet. However, too much can cause inflammation. Therefore, you should limit your daily intake to one standard drink for women and two drinks for men.

Easy Anti-Inflammatory Diet Tips

The great thing about the anti-inflammatory diet is that you don't have to completely change your diet overnight. These 3 small dietary changes can have a big impact on your health!

1. Start your day with fruit because it's the easiest to eat.
2. Think about what to add instead of what to remove.
3. Be consistent.

David Pac

Update 26 December 2024