The anti-inflammatory diet guide: Foods to eat – and the ones to avoid

Table of Contents

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“While helpful in the short term – as part of the body’s healing process in response to injury or an infection – inflammation becomes detrimental if it becomes prolonged," says Dr. Sammie Gill, a dietitian and irritable bowel syndrome (IBS) specialist.

"With its abundant plant-based healthy fats and protein content, these foods have an anti-inflammatory effect, which can be beneficial in preventing and managing chronic diseases.”

What exactly comprises an anti-inflammatory diet, and which foods should you limit or avoid when following one?

• Understanding inflammation
• What is the anti-inflammatory diet?
• Foods to include
• Foods to avoid or limit
• Health benefits
• 9. "Consult with a healthcare professional or registered dietitian to create a personalized anti-inflammatory diet plan."
• Seven-day meal plan

Understanding chronic inflammation

Inflammation can be at a low level, where some people may not even realize they have it. However, it's steady and persistent, and over time, it can cause harm to tissues and organs, as well as disrupt the immune system, making individuals more susceptible to infections and cancer.

“Chronic inflammation can be quietly causing damage to your body and its effects may only become apparent over time,” says Dr. Gill.

Conditions associated with chronic inflammation of the body include a variety of health issues, such as:

• Heart and blood vessel diseases (including high blood pressure and high cholesterol)
• Non-alcoholic fatty liver disease (NAFLD)
• Chronic kidney disease
• Some types of cancer
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• Autoimmune diseases, for instance rheumatoid arthritis,
• Osteoporosis
• Sarcoma
• Diseases like Crohn’s and ulcerative colitis that cause inflammation in the digestive tract.
• Mental health conditions (such as depression)

What is an anti-inflammatory diet?

“An anti-inflammatory diet is not a single diet, but rather an eating approach that emphasizes a mainly plant-based diet, rich in whole grains, legumes, and lean protein sources like fish, including fatty fish like salmon and mackerel, as well as poultry, with a small amount of saturated fat.”

“This approach forms the basis of the Mediterranean diet, the DASH diet, and the Nordic diet, all of which emphasize plant-based foods, healthy fats like oily fish, nuts, and avocados, rather than red meat or processed meats.”

Dr. Gill states that diet has been found to be a reliable indicator of C-reactive protein (CRP) levels in the blood (elevated levels signify inflammation within the body). "Research has consistently demonstrated that higher intakes of fruit, vegetables, and fish are associated with lower CRP levels. Conversely, saturated fats, red meats, and processed meats are linked with higher CRP levels."

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Marcela Fiuza, a registered dietitian with Marcela Nutrition, notes in her practice that she utilizes a Mediterranean-style anti-inflammatory diet due to its ease of adherence and robust body of research backing it up. As she states, "In addition to its effects on metabolic health, it's also very beneficial for joint health, lowering the risk of certain types of cancer, and it plays a role in promoting brain health and cognitive function. Furthermore, it offers advantages for emotional well-being, including a reduced risk of depression and improved mood."

Foods to include

Here are some foods that can help reduce inflammation in your diet:

• Crunchy green vegetables, including broccoli, kale, and spinach.
• Legumes and pulses such as chickpeas, beans and lentils.
• Unsalted nuts and seeds.
• Fruits, which includes blueberries, cherries, strawberries, apples, bananas, oranges, and grapes. All varieties of fruit are included, whether they're fresh, frozen, or canned.
• "Mackerel, herring, and fresh tuna, not canned tuna, are the highlighted fatty fish types," says Arens, a nutrition writer and former registered dietician.
• Olive oil and rapeseed oil.
• Whole grains such as wholemeal bread, pasta, and rice.
• Black or green tea (but don't add milk).
• Coffee is anti-inflammatory due to its content of polyphenols, although tea outshines it in this regard.
• Lean proteins, such as chicken or turkey, or plant-based options like tofu.
• Opt for dark chocolate with at least 70% cocoa content and limit your portions to just a few pieces.
• Herbs and spices: Garlic, ginger, and turmeric are anti-inflammatory agents. Use these to flavor food instead of salt.
• Although resveratrol, which is found in red wine, has anti-inflammatory properties, experts caution that excessive alcohol consumption is not recommended. In reality, whole grapes and berries are actually a richer source of resveratrol.

(Note: This is a general list and not specific to the original text, which was not provided.)

As a general rule, limit or avoid foods that are high in saturated fat and sugar. Limit or avoid the following:

• Meats like beef, such as burgers and steaks, and also processed meals made with red meat.
• Processed meats such as salami, ham, sausages, bacon, and chorizo.
• Deep-fried foods such as chips and take-out.
• Sweets and milk chocolate.
• Baked goods such as store-bought cakes and cookies.
• Sugary drinks.
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• Crisps.
• Alcohol.
• Takeaway and processed pizzas.
• Coconut oil and butter.
• Whole milk and firm cheese.

Health benefits

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Following an anti-inflammatory diet has several health benefits, including:

1. Heart health

Most evidence for the health benefits of the anti-inflammatory diet can be found in the field of heart health. Research that dates back to the 1950s, led by American physiologist Ancel Keys in the Seven Countries Study, linked eating patterns in the Mediterranean region to lower rates of heart disease and mortality.

"and blood fats (cholesterol and triglycerides),” says Dr. Gill.

Type 2 diabetes is a chronic condition that affects the way your body manages blood sugar (glucose). While there are many factors that contribute to the development of the disease, carrying excess weight is a significant risk factor. In fact, research suggests that even a small amount of weight loss can significantly improve blood sugar control and insulin sensitivity.

achievements in controlling blood glucose levels.

Last year, a study revealed that the Mediterranean diet can help people with Type 2 diabetes to better control their blood sugar levels. Additionally, an anti-inflammatory diet has been linked to lower body weight and BMI, as well as a reduced risk of future weight gain.

3. Mental health

The research showed a decline in depression symptoms compared to those observed in an eight percent reduction in the control group. Subsequent studies have reported comparable results.

Tracking your food intake and symptoms will help you identify which foods trigger inflammation in your body.

Here are some steps to begin with:

• Some people prefer making drastic changes all at once," says Fiuza. "However, I've found that people tend to stick to their goals better when they make small adjustments gradually - for example, adding lentils to a bolognese sauce to replace half the meat, switching from cooking with butter to cooking with olive oil, or swapping white bread for whole wheat or white rice for brown rice pasta.
• By choosing that option, you'll be able to avoid trans fats and many of the saturated fats and sugars that are added to products to enhance flavor and extend shelf life," Fiuza explains. "It gives you a lot more control over the ingredients.
• Rather than purchasing a can of red kidney beans or a bag of frozen peas, choose a can of mixed beans or mixed vegetables to support your gut bacteria," says Dr. Gill. "Similarly, when it comes to nuts and dried fruit, select a mix of various types.
• It's not always realistic for everyone to cook a meal every night after work, so consider doing batch cooking and freezing meals that you can thaw when it's convenient.
• "A study found that apples, tea, and onions have the most anti-inflammatory effects, so those might be a good places to begin exploring.” says Arens.

Seven-day meal plan

A seven-day meal plan, compiled by Dr. Sammie Gill, is outlined below: