Reviewed by Nutritionist Karen Ansel, MS, RDN
Inflammation has received a lot of attention recently. There’s a good reason for that. No check chronic inflammation It can increase your risk of a number of diseases, including heart disease, type 2 diabetes, cancer, dementia, and more.
Fortunately, there are proactive steps you can take to nip chronic inflammation in the bud before it causes serious damage. One particularly powerful strategy is to anti-inflammatory diet.
If you’re wondering what an anti-inflammatory diet is, it’s a meal plan that focuses on foods that provide great nutritional value in every bite. Many of these are antioxidantssuppresses free radicals that cause disease and maintains health. An anti-inflammatory diet is primarily about what you should eat, but it also limits certain foods that promote inflammation. Therefore, balance is key.
Ready to get started? Read more!
Related: Anti-inflammatory meal plan for beginners
How to follow an anti-inflammatory diet
Good news! The anti-inflammatory diet is flexible, so you don’t need a special manual to follow it. and it includes a lot of food. “There is no single food, nutrient, or dietary supplement that can directly ‘treat’ inflammation,” says Dr. Jaclyn London, MS, RD, CDNa New York-based nutritionist and author of the following books: Side Dressing (and other diet myths debunked). “However, transitioning to a Mediterranean-style eating pattern is a great way to start an anti-inflammatory eating plan.”
noteworthy foods
When it comes to anti-inflammatory eating, lots of choices. If you’re not sure where to start, these foods provide a great foundation.
fruits and vegetables
“Fruit is the best antioxidant-rich food to include,” he says. Dr. Dustin Moore, RDNAssistant Director of the Graduate Program in Applied Nutrition and Dietetics at California State University, Long Beach. “Fruits with the highest antioxidant content include berries, pomegranates, and cherries.”
And the more, the merrier! Research has shown that the color of fruits and vegetables is an easy indicator of their antioxidant value. For example, fruits and vegetables rich in purple, blue, and red hues, which indicate the presence of anthocyanins, have the highest total antioxidant capacity.
Related: 7 fruits that are best for fighting inflammation
100% whole grain
Incorporating 100% whole grains along with other Mediterranean-style foods may help reduce chronic inflammation in the long term, says London. Whole grains offer more than just dietary fiber In addition to protein, it also contains inflammation-fighting antioxidants called polyphenols. One study found that consuming whole grains improves gut health, boosts glucose and lipid metabolism, supports a healthy heart and weight, and may help manage diabetes.
Related: Top 7 anti-inflammatory whole grains for diabetes, according to a nutritionist
healthy fats
Moore and London are big fans of health unsaturated fat especially to fight inflammation olive oil. This heart-healthy oil has been shown to lower inflammatory markers such as C-reactive protein and interleukin-6. When consumed in place of other fats, it may also reduce the risk of cardiovascular disease and coronary heart disease.
However, these aren’t the only fats you should eat. omega 3 fatty acids Fatty fish such as salmon and mackerel, walnuts, chia seeds, and flaxseeds are also great additions to your anti-inflammatory diet plan.
Foods to limit
Some foods and nutrients can help reduce inflammation, while others, especially added sugar, saturated fat, and sodium, can promote inflammation. You can further increase your ability to fight inflammation by limiting your intake of the following foods and drinks:
sugary drinks
There is no need to say that soda has added sugar. One 12 oz can contains 37 grams. That’s more than 3 tablespoons! Considering that the Dietary Guidelines for Americans recommends limiting added sugars to 10% or less of calories, one can of soda provides about a quarter of most people’s daily intake. 3 can be ingested. If you like sweet drinks, try swapping soda for fresh fruit-flavored sparkling water or 100% fruit juice to satisfy your taste buds. Of course, soda isn’t the only drink with added sugar. It’s also found in sugary lattes, energy drinks, and sports drinks.
Ultra-processed foods that contain little nutrition
This is not to say that you have to eliminate all processed and ultra-processed foods. Foods like tofu, canned beans in sauce, flame-grilled tomatoes, and whole grain cereals are good for you. We’re talking about candy, baked goods and pastries, deli and processed meats, refined potato chips and crackers, and anything else that’s loaded with added sugar, saturated fat, and sodium.
Related: Top 10 processed foods to eat to lose weight, according to nutrition experts
alcohol
alcoholIn moderate amounts, it can be consumed as part of a healthy diet. However, too much can promote inflammation. Unfortunately, oversized wine glasses and giant beer cans make it difficult to keep track of serving sizes. To give you a visual, standard drink sizes are 5 ounces of wine, 12 ounces of beer, and 1.5 ounces of spirits. We’re not saying no to alcohol at all, but we recommend limiting your intake to one standard drink per day for women and two for men.
Health benefits of an anti-inflammatory diet
improve heart health
Research has revealed that eating a Mediterranean-style anti-inflammatory diet may improve cardiovascular health. What makes it so powerful? This dietary pattern is rich in antioxidant-rich fruits, vegetables, whole grains, legumes, and olive oil, but low in saturated and trans fats and added sugars, which promote inflammation. No. this 30 Day Anti-Inflammatory Mediterranean Diet Dinner Plan You can get started.
joint pain relief
Another benefit of an anti-inflammatory diet is its ability to reduce joint pain, especially in patients with rheumatoid arthritis, says Dr. London. In addition to the Mediterranean diet, dietary patterns rich in omega-3 fats may also be beneficial.
age more healthily
As we age, inflammation naturally increases. But that doesn’t mean you have to lie down and take it! Research shows that eating more anti-inflammatory foods may reduce inflammatory activity that contributes to chronic diseases, which tend to increase with age. probably that’s the reason people who live the longest They are usually from regions that follow an anti-inflammatory eating style.
Improve gut and immune health
Did you know that much of your immune system resides in your gut? So if you can focus on improving your gut health, you may improve your immune health as well. And what you eat has a huge impact on inflammation, or lack thereof, in your gut. A diet rich in plant foods and fish and low in animal products, processed foods, added sugars, and alcohol has been shown to protect the gut from inflammation.
Tips for practicing an anti-inflammatory diet
The great thing about an anti-inflammatory diet is that you don’t have to change your eating style overnight. Small dietary changes like this can have a big impact on your health.
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Start your day with fruit. Since most people love fruit, it’s easy to jump into this eating style, Moore says. “Setting a goal of incorporating one serving for breakfast and dinner is easy and provides a delicious addition,” he says.
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Think about what to add instead of subtracting. “This has a dual effect because it directly increases the amount of dietary fiber, antioxidants, and omega-3 fatty acids from your diet,” London says. “and [it] This indirectly helps individuals make more conscious choices about meal preparation and naturally reduce their intake of foods high in sugar, sodium, and saturated fat. ”
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Be consistent. “You can add more omega-3 fatty acids from vegetables, fruits, whole grains, nuts and seeds, and seafood and seafood. plant-based sources, Our meals become more nutritious, healthy and satisfying,” says London.
Related: 4 anti-inflammatory proteins you should consume, according to a nutritionist
conclusion
An anti-inflammatory diet is a great way to proactively protect yourself from chronic diseases such as heart disease, diabetes, cancer, and dementia. Additionally, it may help reduce joint pain related to arthritis. For the most effective anti-inflammatory benefits, eat plenty of fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds, and fatty fish rich in omega-3s, such as salmon. At the same time, focus on limiting added sugars, saturated fats, and alcohol, which promote inflammation. Your body will thank you!
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