Inflammation is a natural defensive response the body has to trap bacteria and other potentially harmful agents or to start healing injured tissue but as the saying goes, you can certainly have too much of a good thing. When the body experiences excessive inflammation or chronic inflammation, this can eventually lead to the damaging of healthy cells, tissues and organs. Over time, this can cause DNA damage, internal scarring and tissue death, all of which are linked to the development of several diseases including cancer. However, chronic inflammation can be controlled and even reversed with a healthy, anti-inflammatory diet and lifestyle. This would consist of foods and habits that have the natural ability to stave off inflammation, bringing balance back to your immune system and overall health and wellness. In this article, you’ll learn everything there is to know about the anti-inflammatory diet and how you can use it to increase your physical, mental and emotional health.
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What is an Anti-Inflammatory Diet?
Put simply, an anti-inflammatory diet is one that consists of foods that have natural anti-inflammatory properties that fight off excessive inflammation. It consists largely of fruits and vegetables, omega-3 fatty acids, lean protein, healthy fats, whole grains and spices. This is because many plant-based foods have a high number of antioxidants which are molecules in food that tackle and remove free radicals from the body. These free radicals can lead to cell damage, which can increase and worsen inflammation, as well as contribute to the development of a vast array of diseases, including cancer. So by eating foods that dispose of them, you can eliminate and heal chronic inflammation while also providing your body with an extra defense against potential health conditions linked to chronic inflammation. On the contrary, there are also foods that can trigger or worsen inflammation, such as processed foods, sugar, red meats and alcohol. It’s recommended that you avoid these while following an anti-inflammatory diet.
However, an anti-inflammatory diet isn’t a specific regime, like the keto diet, and there are no definitive rules to follow; only general guidelines that focus on consuming foods that naturally fight off inflammation. As such, there are several different types of diets that adhere to anti-inflammatory principles. For example, the Mediterranean diet is also largely based on consuming a lot of fresh fruits and vegetables, grains and healthy fats. So, it could also be considered an anti-inflammation diet.
Food List for an Anti-Inflammatory Diet
Since an anti-inflammatory diet isn’t a specific meal plan, you can really play around with the different foods and ingredients that are high in antioxidants. This gives you plenty of room to design a meal plan that suits your preferences and goals. However, you must first know what types of foods you will want to think about including into your diet to start tackling inflammation.
Here’s a quick look at some examples of food sources high in antioxidants and anti-inflammatory properties:
- Fruits: Berries, such as strawberries, blackberries, cranberries and blueberries, as well as apples, peaches, cherries, grapes, and citrus fruits
- Vegetables: Leafy greens, such as spinach, kale and collards, broccoli, cabbage, peppers, mushrooms
- Whole grains: Brown rice, whole wheat bread, and other unrefined grains, such as oats, barley, whole rye, quinoa, steel cut oats and buckwheat
- Beans: Chickpeas, black beans, lentils, pinto beans, red beans, and black-eyed peas
- Nuts: Almonds, peanuts, pecans, hazelnuts, pistachios, and walnuts
- Fish: Salmon, sardines, tuna and mackerel
- Herbs and Spices: Turmeric, garlic, ginger, cinnamon, cayenne, cloves, cardamom, ginseng, and rosemary
Foods That Cause Inflammation
It’s just as important to limit or completely eliminate foods that are known to cause inflammation when battling excessive or chronic inflammation. Typically, this consists of anything highly processed, super sugary, sweet, or overly greasy.
Here are some examples of foods to avoid:
- Baked Goods: Sweets, cakes, cookies, cupcakes
- Processed Red Meat: Hot dogs, sausages, beef jerky, canned meat, meat-based sauces
- Dairy Products: Butter, whole milk and cheese
- Fried Foods: French fries, fried chicken and any other fried foods
- Trans Fats: Coffee creamers, margarine, microwave popcorn, frozen pizza, fried foods and baked foods
- Refined Carbs and Grains: white bread, cereal, white rice
Benefits of an Anti-Inflammatory Diet
There is a certain level of inflammation that is good for the body. However, when the inflammation lingers and doesn’t go away, it slowly starts wreaking havoc on your body and trigger the development of major health issues, such as heart disease, diabetes, Alzheimer’s disease, IBS, psoriasis, obesity, arthritis, asthma, lupus, metabolic syndrome, depression and even cancer. Fortunately, by following an anti-inflammatory diet plan, you can reduce the risk of developing or reduce the severity of these health conditions and diseases.
Eating an anti-inflammatory diet can also improve your health, increase your lifespan and even slow down the aging process by eliminating free radicals known to damage cells.
Here’s a quick recap of the benefits you can receive from tackling inflammation with your diet:
- Disease prevention
- Reduce risk of diabetes, depression, heart disease, cancer, and diabetes
- Improve or reduce symptoms
- Increased energy
- Improvement in mood
- Healthier blood sugar, cholesterol and triglyceride levels
- Restore balance in the body’s natural inflammatory response
- Slow down the aging process
Tips For Getting Started with an Anti-Inflammatory Diet
Making any major changes to your diet and lifestyle can present many challenges. In an effort to ensure the easiest, most stress-free experience possible, we’ve put together a list of helpful tips for getting started on an anti-inflammatory diet.
Limit or Eliminate Alcohol
It may be easier said than done but this one simple trick can drastically reduce inflammation in the body, as excessive drinking has been linked directly to increased inflammation.
Enjoy a Variety of Foods
Unlike other diets, an anti-inflammatory diet isn’t a specific regime so you have lots of room to play around with. Don’t be shy and try different types of anti-inflammatory foods. Including a variety of foods also allows for a well-rounded diet.
Opt for Fresh and Simple Ingredients
The fresher and more simple an ingredient is, the better. For example, choose fresh over canned, or raw over pickled. Processing can change the nutritional content of foods, so if you are opting for a different variety, be sure to read the ingredient list. If it contains large amounts of sugar, trans fats or salt, opt for a healthier alternative.
Read The Labels
Speaking of reading the ingredient list, get in the habit of reading the labels on all of your premade foods. You’d be surprised to learn that many ‘healthy foods’ quickly become unhealthy when processed or packaged. Additionally, healthier alternatives to certain ingredients, such as cocoa instead of chocolate may seem like a good choice until you read the label and see that it usually contains sugar and fat.
Keep Your Plate Colorful
The more colorful your plate is, the better. A colorful plate typically means you have a wide range of antioxidants and other nutrients in your meal. So, while filling your plate with lettuce every meal may seem like the healthiest choice, you’ll likely get much more out of your diet by adding in a mix of different fruits and vegetables.
Cut Out All Added Sugars
Many other diets will tell you to choose natural sugars instead of processed sugars. However, when it comes to eating an anti-inflammatory diet, experts recommend cutting out all added sugars, including natural varieties like agave and honey.
Stick With Water or Tea
When it comes to your beverages, water is always best. However, tea can also have a huge impact on reducing inflammation. Just beware of any added ingredients that may cause inflammation, such as sugar and creamer.
When Eating Dairy, Stick With Low-Fat
Butter, whole milk and cheese are considered to be inflammation-causing ingredients. However, low-fat dairy products are not. So, feel free to swap these as a healthier alternative.
Take Anti-Inflammation Supplements
There are many supplements on the market that can help reduce inflammation, such as curcumin and fish oil.
Improve Your Sleep Habits
Start prioritizing your sleep, as research has found that a poor night’s sleep can increase inflammation. So, start shutting down technology an hour before bed, spraying some lavender spray on your pillow, meditating and using calming techniques to enhance the quality and length of your sleep.
Exercise Daily
Exercising regularly is an excellent way to decrease inflammatory markers and reduce your risk of chronic disease. You don’t have to go for a sprint or intense cardio class either. Just aim to get in a 20-minute brisk walk each day.
Inflammation isn’t always a bad thing. In fact, it occurs naturally as a part of the body’s immune response to threatening agents, such as an infection or injury, and appears as redness, swelling and sometimes pain. Think about it: you hit your head and you get a bump. That’s inflammation doing its thing and it’s completely normal and natural. However, chronic inflammation that doesn’t go away can be detrimental to your health. The good news is that you can tackle those concerns and health risks simply by choosing to eat more anti-inflammatory foods and by avoiding the ones that do quite the opposite.
