The Anti-Inflammatory Diet

Table of contents

• What is an Anti-Inflammatory Diet?

• Who should Try an Anti-Inflammatory Diet?

• Mediterranean Diet-An ideal Anti-Inflammatory Diet 

• Foods to Avoid in an Anti-Inflammatory Diet 

• Anti-Inflammatory Diet Recipes 

• Take Home Points

• FAQs on Anti-Inflammatory Diet

Introduction 

When we cut our finger, it initially bleeds but then it swells up and turns red. Your knee becomes swollen and irritated after getting wounded. When you bruise your elbow, it becomes inflamed. But what does inflammation actually mean for your internal organs?

As it turns out, inflammation is an essential part of the body's defense mechanisms and tissue repair. A small amount of inflammation aids in the healing process, but when it persists for an extended period of time, it might trigger various diseases. Chronic inflammation contributes to almost every serious illness and can harm your heart, brain, and other organs. 

Medical conditions like Alzheimer’s disease, Asthma, Cancer, Heart disease, Rheumatoid arthritis (RA) and Type 2 diabetes lead to inflammation. But do you know that there are certain foods that can also trigger inflammation in your body.

Furthermore, as we age, inflammation gets more and more persistent. Additionally, we discovered that some foods, such as saturated fats, had “pro-inflammatory” properties. In light of this, we have covered many diets in this article that have anti-inflammatory properties.

What is an Anti-Inflammatory Diet?

Some foods have components that might cause or exaggerate inflammation in the body. Fresh, whole foods are less likely to have this effect than processed or sugar-rich foods. 

Free radicals are byproducts that are produced naturally by several body functions, including metabolism. According to a study, some foods are shown to increase the production of free radicals in our body. Foods that are repeatedly fried in hot frying oil are an example of such foods. Thus, some foods have components that might cause or exaggerate inflammation in the body. Dietary antioxidants are substances found in food that assist the body in removal of these free radicals. Natural antioxidants can be found in large quantities in plant-based meals, which makes fresh fruits and vegetables the main components of an anti-inflammatory diet. 

Presence of free radicals in our body can result in cell damage. This damage can further lead to inflammation and can be a factor for a number of disorders. Although certain antioxidants are produced by the body, naturally, to aid in the removal of these hazardous chemicals, dietary antioxidants are also shown to be beneficial in the removal of free radicals from our body. In contrast to meals that promote the generation of free radicals, foods high in antioxidants are preferred in an anti-inflammatory diet.

A diet that is anti-inflammatory favors fruits, vegetables, omega-3-rich meals, whole grains, lean protein, healthy fats, and spices. Alcohol, red meat, and processed food consumption is discouraged or restricted. The anti-inflammatory diet is a way of eating rather than a particular diet plan. Examples of anti-inflammatory diets include the Mediterranean diet and the DASH diet.

Who should Try an Anti-Inflammatory Diet?

You could also experience persistent inflammation if you have a chronic medical condition. Doctors believe that an anti-inflammatory diet would help anyone suffering from these  conditions. Inflammation-related conditions include:

• Asthma 

• Cancer

• Eosinophilic esophagitis

• Heart disease 

• High blood pressure 

• Hashimoto’s thyroiditis

• Inflammatory bowel disease - The term "Inflammatory bowel disease" includes two different conditions which are ulcerative colitis and Crohn's disease.

• Metabolic syndrome - A group of diseases (such as type 2 diabetes, obesity, high blood pressure, and cardiovascular disease) that frequently co-occur.

• Obesity

• Psoriasis

• Rheumatoid arthritis 

• Systemic Lupus Erythematosus (SLE)

• Type 1 diabetes

Infact, an anti-inflammatory diet can even help healthy people to prevent such conditions. Even something as bad as cancer can be prevented by incorporating an anti-inflammatory diet in one's lifestyle.

Mediterranean Diet-An Ideal Anti-Inflammatory Diet

A Mediterranean diet is advised by many medical professionals and nutritionists as a means of illness prevention and long-term wellness. In contrast to a traditional Western diet, the Mediterranean diet places a greater emphasis on fruits, vegetables, legumes, and whole grains while consuming fewer amounts of ultra-processed foods and animal products.

Basically, a Mediterranean diet entails eating in accordance with how people in the Mediterranean region have traditionally done.

Priority foods for a Mediterranean-style diet include the following: 

• variety of fruits and vegetables

• whole grains

• pulses

• heart-healthy fats like olive oil and nuts

• moderate amounts of seafood consumption 

• little dairy and red meat

• moderate amount of red wine

This makes the Mediterranean diet an ideal anti-inflammatory diet. Obviously, not everyone living in the Mediterranean region follows this diet in the same way. Thus, the Mediterranean dietary pattern is a rough guide on how to plan your diet to stay healthy. 

Foods to Avoid in an Anti-Inflammatory Diet

Cutting out foods that cause inflammation is the first step in reducing it. The foods that you should avoid are: 

• Sweets 

• Packaged snacks like chips and popcorn

• Processed meat

• Processed cheese

• Sugary drinks

• Oily food

• Cooking oils 

Foods to eat

Foods that may help manage inflammation include:

• oily fish, such as tuna and salmon

• fruits, such as blueberries, blackberries, strawberries, and cherries

• vegetables, including kale, spinach, and broccoli

• beans

• nuts and seeds

• olives and olive oil

• fiber

Anti-Inflammatory Diet Recipes

Here are a few anti-inflammatory recipes that you can eat and reduce the bad chronic inflammation in your body in about 21 days.

• Muesli topped with cherries and coconut

Muesli is a very good source of energy and also a whole food thus making it a good anti-inflammatory food. Cherries are rich in antioxidants. Coconut on the other hand is a super food and rich in vitamins. 

• Pumpkin soup with whole wheat bread and a mixed green salad

As we mentioned earlier, anti-inflammatory diets mostly revolve around fruits and vegetables. One such vegetable that is good in reducing inflammation is pumpkin, which is also a rich source of vitamins and fibers. Whole wheat bread is a better alternative to processed foods. Mixed green vegetables are rich in fibers and antioxidants.

• Potato curry with eggs

Vitamins and protein rich egg along with potato is another anti-inflammatory recipe you can incorporate in your diet to reduce inflammation in 21 days.

• Flaxseed porridge made with oats

Flaxseed, also known as Alsi, are rich in omega-3 essential fatty acids. Combined with oats, this makes a very good alternative to unhealthy foods that would help reduce inflammation in your body.

• Beans and tuna salad

Beans are another food that are a very good source of fiber and other minerals. On the other hand, Tuna, a kind of fish, is rich in heart-healthy omega-3 fatty acids, which help reduce the levels of inflammatory substances produced by the body.

• Grilled chicken and broccoli

Chicken is a good alternative to red meat. Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of certain inflammation causing chemicals in your body. Thus, making this combo a good choice for you if you wish to reduce inflammation within 21 days 

• Scrambled egg and avocado on whole wheat toast

Avocados are a great source of healthy monounsaturated fats and antioxidants, which can dampen your body's inflammatory response. Eggs are a rich source of lean protein and minerals. These two along with whole wheat bread make a very healthy meal that also helps reduce chronic inflammation. 

• Kale and avocado salad

Kale is rich in Vitamin E; a natural antioxidant which has been shown to reduce inflammation in the body. Kale along with avocado, make a very healthy recipe to reduce inflammation of your internal organs within 21 days.

• Mediterranean Chicken, Sprouts & Gnocchi

Mediterranean chicken is a good alternative to red meat cooked in less oil and spices. Sprouts and Gnocchi add to the recipe as a good source of antioxidants and make this a very healthy anti-inflammatory recipe.

• Lentil and chicken soup with sweet potato

The beta-carotene in sweet potatoes has been shown to fight inflammation. Legumes, including beans and lentils, are a great source of protein and full of fiber and minerals along with several antioxidant and anti-inflammatory compounds. All these properties make this combination a very healthy anti-inflammatory recipe that you must try.

Take Home Points

Some common medical diseases, like rheumatoid arthritis, may be helped by an anti-inflammatory diet by reducing inflammation and alleviating symptoms. There is no one anti-inflammatory diet, but a diet high in fresh produce, whole grains, and good fats may be able to control inflammation. A doctor should be consulted by anyone who has a chronic illness that involves inflammation to determine the optimal diet for them.