What is an anti-inflammatory diet?

The anti-inflammatory diet is a type of diet that focuses on reducing the consumption of foods that are known to cause inflammation in the body. By avoiding inflammatory foods, you can help minimize your risk of developing diseases that are associated with chronic inflammation.

In this article, we're going to cover what inflammation is and tips for following an anti-inflammatory diet.

What Is inflammation?

Inflammation is a natural process that occurs in the body in response to infections, diseases, and stress. It can be acute (short-term) or chronic (long-term). Short-term inflammation might occur when you cut yourself and the area swells and turns red. Long-term inflammation is usually less obvious and occurs at low levels in response to chronic health problems or stress.

Common causes of chronic inflammation include:

• Obesity
• Smoking
• Excessive alcohol consumption
• The consumption of high-fat foods
• Autoimmune conditions
• Exposure to chemicals

Long-term inflammation increases the risk of cardiovascular disease, asthma, chronic obstructive pulmonary disease (COPD), diabetes, arthritis, and cancer. Taking steps to reduce the levels of inflammation in your body by following an anti-inflammatory diet may reduce your risk of these conditions.

What is the anti-inflammatory diet?

Your diet can impact the levels of inflammation in your body. By consuming foods that lower inflammation and limiting your intake of inflammatory foods, you may improve your overall health.

In some studies, an anti-inflammatory diet has been shown to lower inflammatory markers, like C-reactive protein (CRP), especially in those with diabetes. It may also boost your heart's health and cognition.

So, what foods should you eat, and which should you stay away from on the anti-inflammatory diet?

Foods to eat when following an anti-inflammatory diet

The best foods to reduce inflammation are those that have antioxidant properties. Antioxidants help to neutralize oxygen-free radicals that are known to cause damage to cellular structures and DNA and cause inflammation.

Antioxidant rich foods include:

• Apples
• Asparagus
• Avocados
• Beans (including kidney beans, black beans, white beans, and pinto beans)
• Berries (including blueberries, strawberries, raspberries, and blackberries)
• Cacao-based products, like dark chocolate
• Cherries
• Dark green leafy vegetables (like broccoli, kale, and spinach)
• Garlic
• Ginger
• Nuts (all types of nuts, including Brazil nuts, pistachios, hazelnuts, walnuts, almonds, and pecans)
• Sweet potatoes
• Turmeric
• Whole grains (including whole grain pasta, brown rice, whole wheat noodles, couscous, buckwheat, and quinoa)

Foods that are high in omega-3 fatty acids may also help reduce inflammation. Omega-3s are abundant in:

• Dairy products
• Flax seeds
• Oily fish (like salmon, herring, and sardines)
• Walnuts

Foods to avoid when following an anti-inflammatory diet

Foods thought to increase inflammatory markers include those that are high in omega-6 fatty acids (while also being low in omega-3 fatty acids) and trans fats. Consider avoiding the following foods to minimize inflammation in your body:

• Artificial sweeteners
• Deep fried foods
• Junk foods
• Peanuts
• Margarine
• Red meat
• Refined carbohydrates and sugars (like white bread, pastries, cookies, and cakes)

Remember, no single food will reduce inflammation on its own.  Aim to include a variety of healthy foods in your diet.