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What is an Anti-Inflammatory Diet?

An anti-inflammatory diet is when you eat more foods that are naturally anti-inflammatory and avoid foods that trigger inflammation. If you have a condition that causes chronic inflammation, it may ease some of your symptoms. An anti-inflammatory diet is generally considered safe, but you’ll want to work with your doctor to figure out what's best for you.

How Does the Anti-Inflammatory Diet Work?

The anti-inflammatory diet works by reducing the intake of pro-inflammatory foods whilst promoting those that may help reduce inflammation. Some of the components of the diet, like oily fish and unsalted nuts, contain omega-3 fatty acids that may partly inhibit aspects of inflammation, while others are high in protective compounds, called antioxidants, that help prevent the inflammatory effects of an everyday process, called oxidation.

Does Anti Inflammatory Diet Help with Asthma?

Asthma is a complicated disease, so there’s no "one-size-fits-all” approach to managing it.  Asthma is a disease of inflammation. The inside of the airways become red and swollen, blocking the flow of air and making it hard to breathe. Incorporating anti-inflammatory foods into your meal planning is just one tool in your asthma management toolbox (along with the right medications, trigger reduction, etc.) that can lead to good asthma control.

Is Keto An Anti-Inflammatory Diet?

The keto diet is a high-fat, low-carbohydrate diet that causes the body to enter a state called ketosis, where the body starts producing ketones as fuel. Research shows that ketones have potential anti-inflammatory properties, therefore, the ketogenic diet promotes a decrease in inflammation. Furthermore, the keto diet alleviates a range of health conditions, associated with inflammation. From Parkinson's disease and epilepsy to diabetes and Alzheimer’s disease, going keto can help prevent or limit the effects of these chronic illnesses.

How Long Does an Anti-Inflammatory Diet Work?

Unlike pain medications, which may take just minutes to work, an anti-inflammatory diet may not produce its full effects for several days or even several weeks. The effects may be difficult to notice because they are gradual, so people are advised to keep a journal to track changes in symptoms. Even if the effects are not noticeable in the first month or two, an anti-inflammatory diet can reap long-term benefits by reducing the risk of heart disease, type 2 diabetes, and cancer.

Is The Mediterranean Diet Anti-Inflammatory?

The Mediterranean diet is anti-inflammatory because of its focus on whole foods and omega-3 fatty acids. It also eliminates processed oils, like cottonseed and soybean oil, which are found in many ultra-processed foods. Thought to be the heart-healthiest of diets, the Mediterranean diet is a style of eating popular among people who live along the Mediterranean Sea. A foundation of this diet is fish high in omega-3 fatty acids, which have been proven to reduce inflammation.

Does an Anti-Inflammatory Diet Work?

Generally speaking, the healthy principles on which an anti-inflammatory diet is founded make this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition. This is because the diet promotes blood sugar control, includes adequate dietary fiber, promotes beneficial fats, and lean protein, and supplies protective plant compounds.

However, you should remember that diet alone is unlikely to be the answer for all people, and, in such cases, it is worth considering other influences on the immune system. One factor to consider is light exposure – 80% of our immune system is under the influence of the circadian rhythm, and with modern lifestyles exposing us to more artificial light, including increased screen time, it may be worth reviewing your daily habits. Aspects to consider include access to the outdoors during daylight hours, especially in the morning, as well as screen use during the evening. Stress, insufficient physical activity, smoking, excess alcohol, and lack of sleep also promote inflammation.

Although diet may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner.

Are Anti-Inflammatory Diets Effective?

We all have a unique immune system that responds to circumstances differently, so the effects of any dietary protocol will vary from person to person. Other factors include the level of compliance with the diet and your commitment to make positive changes. With this in mind, it is important that any ‘diet’ take account of your likes and dislikes, as well as your lifestyle, because to be effective long-term, you will need to be compliant for life.

The complexity of the inflammatory process explains why many people find a multi-pronged approach best for helping manage their symptoms. An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence supports that for some people, the right diet may well ease symptoms or act as a valuable complement to medical or physical interventions, making day-to-day symptoms more manageable.

Can You Lose Weight on Anti-Inflammatory Diet?

For most people, weight loss isn’t the primary objective in following an anti-inflammatory diet, but the diet’s healthy foods can help in that respect. The anti-inflammatory diet may not result in immediate weight loss, but the elimination of processed foods, added sugar, and increased fruits, vegetables, and whole grains will result in improved overall wellness.

Some evidence has shown that the Mediterranean diet, a type of anti-inflammatory diet, has links to a lower risk of overweight and obesity, according to a systematic review. A study looked specifically at a reduced-calorie anti-inflammatory diet and concluded it could help younger adults manage obesity. After six months, the participants lost about 7 percent of their body weight, but they also reduced their caloric intake.

It's important to keep an eye on calories if weight loss is your goal. Because this diet is relatively flexible and you don’t need to restrict calories, it is possible to gain weight if you don’t pay attention to portion size.

What is Inflammation?

Inflammation is a protective response by the immune system to fight infection, injury, or harmful substances, marked by swelling, redness, heat, and pain in the affected area. Normally, this response is short-lived, helping to repair tissue and ward off infection. However, if inflammation becomes chronic—often due to immune system dysregulation—it can harm health, potentially leading to long-term issues. Lifestyle factors, such as obesity, can increase the risk of chronic inflammation. Additionally, some inflammatory conditions, like asthma, allergies, eczema, and psoriasis, are linked to genetics.

Types of Anti-Inflammatory Diet

No formal anti-inflammatory diet plan exists. However, a few popular diets fall under the anti-inflammatory umbrella.

1. Mediterranean Diet

Even if you’re unfamiliar with the anti-inflammatory diet, chances are you’ve heard of the very popular Mediterranean diet. It emphasizes healthy fat, plant-based foods, veggies, fruit, and whole grains, according to Cleveland Clinic. The fiber, healthy fats, and antioxidants help combat inflammation.

2. DASH Diet

The DASH diet is short for Dietary Approaches to Stop Hypertension and is designed to help people avoid high blood pressure, according to Mayo Clinic. It focuses on many of the same foods as the Mediterranean diet and also limits sodium to 2,300 milligrams (mg) a day.

3. MIND Diet

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a mashup of the Mediterranean and DASH diets. According to the Harvard T.H. Chan School of Public Health, it prioritizes brain-healthy foods, many of which also fall on the anti-inflammatory foods list below.

Key Components of an Anti-Inflammatory Diet

An anti-inflammatory diet is designed to reduce inflammation in the body, which can help prevent or manage various chronic diseases, such as heart disease, diabetes, and arthritis. The key components of an anti-inflammatory diet include:

1. Fruits and vegetables

Aim for various colorful fruits and vegetables rich in antioxidants, vitamins, and minerals. These can help reduce inflammation and support overall health. Good choices include berries, cherries, leafy greens, tomatoes, and cruciferous vegetables like broccoli and cauliflower.

2. Whole grains

Whole grains, such as brown rice, quinoa, oats, and whole-wheat bread, are an important component of an anti-inflammatory diet because they provide essential nutrients, fiber, and antioxidants that can help reduce inflammation and support overall health.

3. Healthy fats

Omega-3 fatty acids in fatty fish like salmon, mackerel, and sardines, have anti-inflammatory properties. Also, include plant-based sources of healthy fats, such as avocados, nuts, seeds, and olive oil.

4. Lean proteins

Lean proteins are essential to an anti-inflammatory diet, as they provide essential amino acids for tissue repair, support immune function, and help regulate inflammation. Including lean proteins in your diet can contribute to overall health and well-being. 

5. Herbs and spices

Many herbs and spices have anti-inflammatory properties. Incorporate turmeric, ginger, cinnamon, garlic, and rosemary into your cooking to add flavor and health benefits.

6. Green tea

Green tea is a popular beverage often included in an anti-inflammatory diet due to its health benefits. Rich in antioxidants and polyphenols, green tea can help reduce inflammation and may provide additional health benefits.

Anti-Inflammatory Diet Food List

Although no single food has FDA approval as an anti-inflammatory agent, certain ingredients have shown the potential to reduce inflammation's effects. These foods often contain beneficial compounds, like protective plant chemicals or oils, which may help manage inflammation. Incorporating a variety of such foods into the diet might be beneficial. Examples include:

1. Oily Fish: Rich in omega-3 fatty acids, fish like sardines, salmon, and herring help reduce inflammation markers such as C-reactive protein (CRP) and are beneficial for heart and overall inflammatory health.

2. Dark Chocolate: High in flavonols and polyphenols, dark chocolate (85% cocoa or more) supports heart health and gut inflammation control by fostering healthy gut bacteria.

3. Berries: Berries like strawberries and blueberries contain antioxidants and vitamin C, which reduce inflammation caused by oxidation.

4. Pomegranate: Known for powerful antioxidant properties, pomegranate juice supports gut health and may reduce inflammatory markers, with ongoing research into its effects on specific diseases.

5. Walnuts: Rich in omega-3s and polyphenols, walnuts aid in brain health and help lower inflammation linked to heart disease.

6. Olives and Olive Oil: Key in the Mediterranean diet, extra virgin olive oil contains oleocanthal, which may mimic the effects of anti-inflammatory drugs like ibuprofen.

7. Turmeric: With curcumin as its active compound, turmeric offers anti-inflammatory benefits for chronic and exercise-induced inflammation.

8. Avocado: High in monounsaturated fats, vitamin E, and carotenoids, avocados help reduce inflammation and may improve metabolic health.

9. Pistachios: High in fiber, phytosterols, and antioxidants, pistachios support heart health and lower calorie intake compared to other nuts.

10. Green Tea: With flavonoids like EGCG, green tea is linked to reduced inflammation in heart disease, diabetes, and Alzheimer’s.

Foods to Avoid on an Anti-Inflammatory Diet

An anti-inflammatory diet includes minimally processed foods. That typically means staying away from anything that comes in a box or a bag, or anything that has a long list of ingredients, especially if the highest concentration of ingredients starts with sugar, salt, processed oil, or ingredients you don’t recognize.

Examples of processed foods include:

1. Sweets, like commercial baked goods, pre-packaged desserts, ice cream, and candy

2. Pre-packaged snack foods, like potato chips and microwave popcorn

3. Processed meats, including bacon, sausage, hot dogs, bologna, pepperoni, and salami

4. Processed cheeses, like nacho cheese dip and American cheese slices

5. Sugary drinks, including soda and sports drinks

6. Fried foods, like fried chicken and French fries

7. Refined carbs, such as white bread or pastries

8. Margarine or dairy products, these include shortening and lard. Plus many people are lactose intolerant and don’t realize it.

Benefits Of Anti-Inflammatory Diet

You may not notice benefits right away, but some of the good things you will start to see from eating an anti-inflammatory diet include:

1. Clearer skin

2. Decreased muscle or joint pain

3. Decreased swelling in your hands and feet

4. Fewer headaches

5. Improved gastrointestinal symptoms (diarrhea, gas, nausea, stomach pain)

6. Improved sleep

7. Less anxiety, stress, and/or brain fog

8. Less bloating

9. Lower blood pressure

10. Less itching

11. Lower blood sugar

12. More energy

13. Weight loss

How to Start an Anti-Inflammatory Diet

Here's how to get started on the anti-inflammatory diet.

1. Adjust Your Diet Gradually

There’s nothing more intimidating than completely changing your diet overnight. Set yourself up for success by slowly making these changes until they become second nature.

2. Embrace the Rainbow

By incorporating colorful foods, which tend to be fruits and veggies, you’ll be adding foods that will fight inflammation.

3. Commit to DASH if You Need More Structure

Some people need more structure in their diet to stick with it. If that’s you, that’s okay. Simply choose one of the types of anti-inflammatory diets. The DASH diet, for instance, comes with more parameters and still qualifies as anti-inflammatory.

4. Opt for Whole Instead of Processed Foods

By eating more real foods and fewer that are highly processed, you’ll automatically be filling up on those that can fight inflammation.

5. Add Whole Grains and Healthy Fats to Your Grocery List

Fats from fish such as salmon, flaxseeds, and walnuts, as well as some fortified foods such as eggs, are vital to a healthy diet and have been associated with reducing inflammation. Unrefined grains such as brown rice, steel-cut oats, whole-wheat bread, and quinoa are filled with fiber and anti-inflammatory substances helpful in preventing inflammation.

Sources:

WebMD

Asthma

Cook Unity

Arthritis Health

Cleveland Clinic

Health 360

BBC Good Food

NES

Everyday Health