An anti-inflammatory diet is
Inflammation is the body’s natural response to injury and infection. However, experts establish a persistent link and
Foods with anti-inflammatory properties include, but are not limited to:
herbs and spicessuch as turmeric, cinnamon, ginger, garlic, pepper and rosemary
- fruits, including pineapple, papaya, mango, berries, and acerola cherry
- vegetables, such as carrots, pumpkin, leafy greens, and zucchini
- peas and beans, such as pinto beans, chickpeas, lentils, and black-eyed peas
- fatty fish and other sources of omega-3s, including sardines, salmon, mackerel, herring, and fish oil
- dairy products, such as yogurt
- whole grains, such as corn, cornmeal, and whole-grain pasta, bread, and rice
Although there is no set anti-inflammatory diet, there are general recommendations for which foods to eat more and which to eat less to treat inflammation in the body.
Additionally, studies show that diets not designed as anti-inflammatory have beneficial effects in reducing inflammation, and health experts recommend them for overall good health.
For example, the
The goal of an anti-inflammatory diet is to eliminate pro-inflammatory foods and replace them with nutritionally adequate foods and herbs and spices rich in anti-inflammatory compounds, such as
For example, avoiding refined flour, excess salt from precooked foods, and sugary drinks, and increasing your daily intake of fruits, vegetables, and whole grains are common recommendations.
Anti-inflammatory diets also promote gut health. As much as
It is advisable to consume foods rich in prebiotics and probiotics daily, such as legumes and yogurt.
Here are some tips for starting an anti-inflammatory diet:
- Replace sugary drinks, such as sodas and juice concentrates, with plain or fruit-infused water.
- Increase your fiber intake by eating more whole grains, fruits and vegetables each day.
- Eat oily fish, including sardines and salmon, twice a week.
- Include more nuts, seeds, nut butter, avocado, and olive oil in your diet for healthy fats.
- Stir in more herbs and spices.
- Sip herbal teas, such as ginger, garlic, cinnamon, or rosemary tea.
Less risk of disease
The researchers suggest that the diet reduces the risk of heart disease by reducing inflammation in the walls of blood vessels and maintaining their health and resilience.
Adherence to the Mediterranean diet also has the potential to reduce the risk of
Less serious symptoms
Symptoms of chronic conditions, such as muscle aches, swollen joints, itchy skin, fatigue, and mood swings, can become debilitating or disruptive, affecting a person’s quality of life and comfort.
Research on the effects of an anti-inflammatory diet in people
This means that for someone with a chronic disease, an anti-inflammatory diet can support better symptom management and improved quality of life.
However, instead of focusing on just one nutrient, people should eat a balanced diet high in fiber, whole grains, fruits, vegetables, and omega-3 fatty acids to manage fatigue.
Anti-inflammatory diets are an emerging science with conflicting results.
According to some
These inconsistencies between published data may leave you confused as to which foods are right for you. Be aware of your allergies and consult a dietitian to develop an appropriate meal plan.
Cannot cure diseases
Several health-related websites offer the “best” anti-inflammatory diets to “cure” conditions such as fibromyalgia, multiple sclerosis, and arthritis.
Although anti-inflammatory diets are effective in reducing inflammation and improving symptoms, to say they are a cure for autoimmune and chronic diseases is an overstatement.
A person should adopt an anti-inflammatory diet to support proper medical treatment, not to replace it.
Lifestyle habits also play a role in the development of inflammation.
In addition to fueling your diet with anti-inflammatory foods, support lower levels of inflammation by:
- aim for 7-9 hours of uninterrupted sleep
- exercise for
150 minutesper week including cardio, resistance and balance training
- to try
Anti-inflammatory diets are rich in health-promoting antioxidants, polyphenols, and other immune-boosting compounds that reduce inflammation in the body.
Replace pro-inflammatory foods — such as highly refined carbohydrates and added sugars, red meat, trans and saturated fats, and salt — with whole grains, fruits, vegetables, yogurt, herbs, and spices and healthy fats.
Although anti-inflammatory diets are effective in reducing inflammation and improving disease symptoms, they are not a cure for autoimmune and chronic diseases and should be an adjunct to proper medical treatment, not a replacement.