Anti Inflammatory Diet

In this Article (Index)

Eating well to help reduce inflammation

• Inflammation an overview
• What is Inflammation?
• Inflammation Triggers
• Diet can cause inflammation
• What is an anti-inflammatory diet?
• What, When, and How much should you eat?
• Closing Comments

Inflammation

Chronic systemic inflammation is one of the main risk factors for developing obesity, diabetes, and cardiovascular disease.

We should evaluate the effect of our diet in improving or worsening this condition, and what the specialists recommend.

For some time now, food has occupied the center stage; there is a growing awareness of the impact it has on health, and of the benefits of a healthy diet, as well as the risks of sticking to a diet solely based on ultra-processed foods foods, poor in essential nutrients.

The anti-inflammatory diet has become popular due to its nutritional focus that not only helps to maintain a healthy weight but also help prevent and control chronic diseases.

It is a life style that aims to reduce the body's inflammation through a balanced diet based on fresh and natural foods, and rich in anti-inflammatory nutrients, and avoid processed foods.

Eating proteins, vegetables, herbs, and fresh and dried fruits promotes good health, in this context, an anti-inflammatory diet will help you to feel balanced and and in harmony with your body.

This diet prioritizes the intake of natural foods such as fruit and vegetables (cruciferous, berries, tomatoes, peppers, garlic), fish, eggs, mushrooms, coconut and olive oil, dark chocolate, coffee, seaweed, spices (ginger, turmeric, cinnamon, clove), and green tea.

A systematic review and meta-analysis of randomized studies (1) analyzed the effects of anti-inflammatory diets on different inflammation markers and found that the Mediterranean dietary pattern can help lower inflammation in adults and improve the outcome of chronic illnesses associated with inflammation.

The Mediterranean diet was the most effective in reducing circulating CRP^❖ levels, followed by Vegetarian/Vegan and Energy-restricted diets... In contrast, Intermittent Fasting, Ketogenic, Nordic and Paleolithic diets did not show [this effect]. Tran, Nguyen, Quynh and Nguyen (2024) (1)

^❖ C-reactive protein (CRP) is an inflammatory indicator.

What is Inflammation?

Inflammation is the body's natural response to infections, wounds or toxins. When a person cuts a finger or gets a sore throat, the redness, swelling, and pain are signs that the immune system is working, fighting infection, and repairing the damage. This kind of inflammation is known as "acute inflammation" and it is necessary and generally beneficial.

However, when inflammation lingers on for too long, it becomes "systemic chronic inflammation" (an overdrive of the immune system that affects the whole body), which can last for months or even years. This kind of inflammation is linked to serious diseases, like obesity, metabolic syndrome, type-2 diabetes, cardiovascular disease, some types of cancer, and neurodegenerative diseases like Alzheimer's disease according to specialists at the John Hopkins University. (2)

Inflammation Triggers

Diet

Diet is one of the triggers that can unleash or worsen chronic inflammation. There are certain foods that, because of their composition, can promote inflammation in your body, among them are the following:

• Red meat and processed meats (like bacon, sausages, and cold cuts)
• Industrially baked foods contain refined flour and high levels of sugar, like biscuits and cakes
• Fried food, including french fries and fried chicken
• Sugary beverages like sodas and energy drinks
• Trans fats found in products like margarine and microwavable popcorn

These foods not only have low nutritional values, they also have high levels of saturated fats, added sugars and refined flour, all of them linked to an increase in inflammation levels.

Other Causes of Chronic Inflammation

The main causes of chronic inflammation are the lack of rest and physical activity, chronic infections, obesity and eating a "Cafeteria Diet," among others.

We often lose the internal balance of our bodies for different reasons:

• Chemical: alcohol, medicine, drugs, pesticides and other xenobiotics.
• Physical: besides the lack of sleep and exercise, circadian disruption, obesity, and over-exercising.
• Mental: anxiety, too much work, worries, mental trauma.
• Emotional: anger, fear, sadness.
• Nutritional: dysbiosis (altered gut microbiome), allergies, deficiencies.

So, how can we know if we suffer from inflammation? Below is a list of the main symptoms:

• Body pain, in the joints or muscles.
• Chronic fatigue, insomnia, sleep apnea.
• Depression, anxiety, mood swings.
• Burnout or work-related stress.
• Gastrointestinal issues.
• Gain or loss of body weight.
• Obesity, overweight.
• Frequent infections.
• Allergies.
• Poor wound healing.

What is an anti-inflammatory diet?

It is based on eating natural foods that are rich in vitamins, minerals, omega-3, and phytochemicals that contribute to modulating the immune responses and are associated with lower levels of inflammation markers.

An anti-inflammatory diet excludes ultra-processed foods, that are edible but not nourishing; these are products that have been put through multiple industrial processes, made from pre-processed ingredients like sugars and flours, plus artificial ingredients like colorants, flavoring agents, emulsifiers and other additives. Ordinarily, they don't provide essential nutrients like minerals, vitamins and fiber.

What, When, and How much should you eat?

It may not be easy to implement; what should you eat? Eggs, fish, seafood, meat, vegetables, mushrooms, fruits and dry fruits. Cooked with Extra Virgin olive oil and spices.

Anti-inflammatory foods are those that thanks to their high content of antioxidants, healthy fats and other beneficial compounds help to reduce chronic inflammation. Some of the most recommended are:

• Fatty fish are rich in omega-3 fatty acids like salmon, mackerel, sardines and tuna.
• Fruits and vegetables with bright colors, rich in antioxidants and polyphenols.
• Seeds and dry fruits, like nuts, almonds and flax-seed provide healthy fats and fiber.
• Extra virgin olive oil, contains natural anti-inflammatory compounds.
• Food rich in probiotics, like yogurt with live cultures and cottage cheese.
• Pulses like beans and lentils, are an excellent source of fiber and plant-based protein.
• Whole grains, like barley and bran promote intestinal health.

You should also add herbs and spices like ginger, turmeric and cinnamon that can provide additional benefits. (3)

In what proportions?

75% of the dish should be assorted and colorful vegetables, and 25% protein, preferably fish.

How much should you eat?

Until you are full.

When should you eat?

Two or three times a day, and no snacking between meals.

Closing Comments

In short, good nutrition and an anti-inflammatory lifestyle are the keys to maintaining a healthy life. Despite the popularity of the anti-inflammatory diet, some experts caution that we should be wary of fad diets and pathologizing natural bodily processes like inflammation. It is important to rely on science and not be misled by unfounded trends.