An anti-inflammatory diet is based on eliminating common inflammatory foods while increasing nutritious anti-inflammatory foods.
Pro-inflammatory foods are often processed, sugar-laden foods with little to no nutritional value. Anti-inflammatory foods are nutrient-dense and packed with vitamins, minerals and antioxidants.
What is inflammation?
Inflammation is the body’s natural defense response to foreign substances and invaders such as viruses and bacteria, food sensitivities and allergies, as well as environmental toxins and stress.
There are two types of inflammation: acute and chronic. Acute usually arises and disappears quickly, such as when the body is healing from a cut. Chronic inflammation can persist for months or years if the root cause it not addressed.
In the case of auto-immune conditions the body may produce a response even in the absence of a foreign invader. See the AIP diet page link below to learn more.
Common symptoms of inflammation can include fatigue, headaches, joint pain or stiffness, loss of appetite and more. Inflammation may also affect organs such as the lungs, heart, kidneys and other organs and glands.
Why eat an anti-inflammatory diet?
Certain foods are known to cause and increase inflammation in the body, which is the root of most diseases. Eating nutrient-dense foods that are packed with antioxidants can reduce the risk of and/or improve inflammation, therefore reducing your risk of disease.
What conditions can an anti-inflammatory diet help?
- asthma
- cancer risk, such as colorectal
- colitis
- crohn’s disease
- diabetes
- Hashimoto’s
- heart disease
- IBD (inflammatory bowel disease)
- lupus
- metabolic syndrome
- obesity
- psoriasis
- rheumatoid arthritis
Some of the foods to include on an anti-inflammatory diet include:
- avocado
- berries, such as blueberries and blackberries
- broccoli, cauliflower and other nutrient-dense vegetables
- cherries
- cold water fish, including salmon and sardines
- dark chocolate
- dark leafy greens, including collard greens, kale and spinach
- dark red grapes
- green tea
- legumes, such as beans and lentils
- nuts, such as walnuts, pistachios, pine nuts, and almonds
- olives and olive oil (extra-virgin)
- spices and herbs, such as cinnamon, ginger and turmeric
- whole grains
Some of the foods prohibited on an anti-inflammatory diet include:
- alcohol in excess
- carbohydrates in excess
- desserts, such as cookies, candy, and ice cream
- excess alcohol
- gluten
- meats that are processed or cured
- nightshades, including tomatoes, potatoes, peppers and more (for some people)
- processed foods, such as chips and crackers
- oils such as canola, corn, soybean, vegetable and anything “partially hydrogenated”
- sugar, including sugary drinks
- trans fats, found in processed and fried foods
- white bread
- white pasta
Some studies show a vegetarian/vegan diet increases biomarkers associated with good health. Eliminating meat and dairy and adopting a more whole foods plant-based diet may be beneficial. Please consult your trusted medical professional before making changes to your diet.
Tips to follow an anti-inflammatory diet:
The top diet-related tip to reduce or avoid inflammation to avoid pro-inflammatory foods and increase anti-inflammatory ones (see list above). In addition, below are some other tips.
- drink plenty of filtered water
- eat a wide variety of fresh fruits and vegetables
- eat more whole, plant-based foods
- eliminate fast food
- eliminate fried foods
- eliminate processed foods
- eliminate soda and sugary drinks
- enjoy alcohol in moderation, if at all
Sample anti-inflammatory menu items:
- Organic breakfast smoothie with plant-based protein, flaxseed, chia seed, blackberries, spinach and unsweet oat milk
- Antioxidant salad with arugula, fresh blueberries, dried blueberries, dairy-free almond “ricotta”, toasted pecans, citrus vinaigrette
- Lemon-ginger glazed wild salmon with quinoa and fresh vegetable stir-fry with coconut aminos
- Chickpea tagine with squash, ginger, garlic, herbs and kale, served with brown basmati rice
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Sources: Harvard Health, Medical News Today, WebMD