Key Benefits of the Anti-Inflammatory Diet
Inflammation is part of your body's healing mechanism — the reason why your ankle swelled and turned red when you injured it. But this inflammatory repair process can sometimes go awry, lasting too long and harming instead of helping. When inflammation is caused by an ongoing problem, it can contribute to health problems. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, autoimmune diseases, and Alzheimer's—have been linked to chronic inflammation. However, sometimes inflammation persists, day in and day out, even when a foreign invader does not threaten you. That's when inflammation can become your enemy.
Regularly adding anti-inflammatory foods to your diet may help switch off this process. An anti-inflammatory diet is based on whole foods and rooted in science. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Our bodies respond differently to different ingredients, so a personalized approach is prudent.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
french fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
The health risks of inflammatory foods
Not surprisingly, the same foods associated with increased risk for chronic diseases (diabetes, heart disease, cancer) are also related to excess inflammation, which is the underlying mechanism for most chronic diseases. These are also unhealthy foods to eat in general, which also contribute to weight gain, which is itself a risk factor for inflammation. Several studies have demonstrated a link between these foods and inflammation, even after taking obesity into account. So these food have independent effects on inflammation over and above the increased caloric intake.
Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
Benefits of anti-inflammatory foods
Vegetables, eat 4 to 5 servings daily. One serving equals to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced. Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy, and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables, and washed raw salad greens are preferred. They are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked.
Fruits 3 to 4 servings per day. One serving is equal to 1 medium-sized piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit. Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits. They are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen. Fruits and vegetables such as blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols—protective compounds found in plants. Fruit sorbet is a better option than other frozen desserts. Reduce inflammatory markers and lower the risk of cardiovascular disease and diabetes.
Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
Tea, 2 to 4 cups per day - White, green, and oolong teas are rich in catechins and antioxidant compounds that reduce inflammation.
Turmeric, garlic, and ginger are powerful natural anti-inflammatory agents.
Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.
Beans are rich in folic acid, magnesium, potassium, and soluble fiber. They are a low-glycemic-load food. Eat them well cooked.
As people age, inflammation within their immune system increases, damaging cells. A new study shows that people who consumed an anti-inflammatory diet that includes more fruits, vegetables, beans, and tea or coffee, had a lower risk of developing dementia later in life. An anti-inflammatory diet is a potent nutritional tool to help fight the inflammation that could contribute to brain aging. Diet is a lifestyle factor you can modify. It might play a role in combating inflammation, one of the biological pathways contributing to risk for dementia and cognitive impairment later in life.
Eating what’s in season is likely to be fresher, and obviously, there are other benefits, including those for the environment. Eating foods that are in season may also help your grocery bill. Mixing and matching different foods can help you tailor an anti-inflammatory approach that fits your personal tastes and choose the freshest in-season offerings. Whole grains, legumes, and heart-healthy oils can be year-round staples, but mix and match your fruits and vegetables for more variety. Here are some great options by season.
Winter: brussels sprouts, kale, collard greens, swiss chard, beets, sweet potatoes, turnips, kiwi fruit, lemons, oranges, and pineapple.
Spring: Asparagus, apricots, avocados, rhubarb, carrots, mushrooms, celery, and fresh herbs.
Summer: Berries, cherries, eggplant, zucchini, watermelon, green beans, honeydew melon, okra, peaches, and plums.
Fall: Apple, cabbage, cauliflower, garlic, winter squash, parsnips, peas, ginger, and all types of lettuce.
Whenever possible, when you choose an anti-inflammatory food, try to substitute it for a less healthy option. For example, trade a muffin for a fresh-berry fruit salad or a plate of French fries for a baked sweet potato. Making small trades in your diet can add significant health benefits over time. In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.
References:
https://pubmed.ncbi.nlm.nih.gov/31574939/
https://pubmed.ncbi.nlm.nih.gov/30688088/
Published 8/8/2020
Updated 11/11/2021; 12/4/2021
Dr. Amar Singh, MD, and Dr. Poonam Singh, MD, are board-certified by the American Board of Internal Medicine and American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions made to both medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, and proven strategies that lead to meaningful, sustainable, and long-lasting well-being.
