What Is the Anti-Inflammatory Diet
The anti-inflammatory diet focuses on nutrient-rich plants and eliminates processed foods and most meats. It promotes healthy eating by replacing sugary and refined foods with wholesome options. This diet also provides antioxidants, which help reduce free radicals in the body. Free radicals are unstable molecules that can damage cells and may lead to various diseases.
What Health Conditions Can It Help?
Experts often recommend the anti-inflammatory diet as a complementary approach to managing chronic conditions caused or worsened by ongoing inflammation.
Conditions that may benefit from this diet include:
– Rheumatoid arthritis
– Psoriasis
– Asthma
– Eosinophilic esophagitis
– Crohn’s disease
– Colitis
– Inflammatory bowel disease
– Diabetes
– Obesity
– Metabolic syndrome
– Heart disease
– Lupus
Additionally, following this diet may lower the risk of certain cancers, such as colorectal cancer.
Foods to Add to Your Diet
Certain foods can naturally help to reduce inflammation:
– Fruits like blueberries and other berries (rich in antioxidants)
– Vegetables such as broccoli, cauliflower, and leafy greens
– Beans and lentils
– Green tea
– Red wine (in moderation)
– Healthy fats like avocado, coconut, and olives
– Extra virgin olive oil
– Nuts such as walnuts, almonds, pistachios, and pine nuts
– Fatty fish like salmon and sardines
– Spices, especially turmeric and cinnamon
– Dark chocolate (in moderation)
– Fresh herbs and spices
Foods to Avoid
To follow an anti-inflammatory diet, it’s important to limit or completely avoid:
– Processed meats
– Sugary drinks
– Trans fats
– Refined carbs, including white bread and pasta
– Gluten
– Soybean and vegetable oils
– Chips and crackers
– Sweets like candy, pastries, and ice cream
– Excess alcohol
– Too many starchy foods
Some individuals may notice that specific foods like tomatoes, peppers, eggplants, and potatoes trigger inflammation. Though the evidence is limited, you can try cutting these out for 2–3 weeks to see if it makes a difference.
Reducing sugar intake is another proven way to fight inflammation, which is why many people on this diet focus on cutting back on sugary snacks and drinks. It’s important to prioritize an overall healthy eating pattern rather than relying on individual “superfoods.” For example, eating vegetables alongside unhealthy choices like donuts won’t give the desired benefits.
Tips for a Successful Anti-Inflammatory Diet
Here are some practical tips to help you transition to an anti-inflammatory lifestyle:
1. Eat a variety of fruits and vegetables, including greens, mushrooms, and root vegetables like beets.
2. Avoid junk food and sugary drinks.
3. Stay hydrated by drinking plenty of water.
4. Include supplements like omega-3s (at least 1,000 milligrams per day) and turmeric in your diet.
5. Swap refined flour for whole grains like quinoa, brown rice, and bulgur. Even whole grain flours can spike blood sugar, so it’s best to prioritize minimally processed grains.
6. Choose healthy fats from sources like olive oil, walnut oil, or avocado instead of saturated fats found in most processed foods.
7. Exercise regularly and aim for sufficient rest each night.
Adopting these habits can make incorporating an anti-inflammatory diet much easier and more sustainable over time. Remember, small changes can lead to big health improvements.
