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The saying "you are what you eat" rings especially true when considering how food impacts our health. Caroline Margolis, RDN, a registered dietitian at Lifeway Foods, states, "It plays a major role in managing the levels of inflammation in our bodies."
Inflammation, whether acute or chronic, is the body's natural response to infection and injury, aiding in the healing process. Acute, short-term inflammation is a normal, essential defense mechanism. However, persistent chronic inflammation can weaken the immune system and raise the risk for a wide array of diseases, including heart disease, diabetes, cancer, and neurodegenerative conditions. Chronic inflammatory diseases are currently the leading global cause of death.
That's why it's important to focus on eating in a way that supports temporary, normal inflammation, but avoids fueling harmful, chronic inflammation, says Cynthia Sass, RD, CSSD, a Los Angeles-based sports nutritionist.
An anti-inflammatory diet works by helping to reduce the underlying causes of inflammation, ultimately lowering the risk of chronic diseases, according to Margolis.
1. What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet can be viewed as a set of flexible guidelines rather than a rigid set of rules like the DASH Diet or other structured meal plans. This approach encompasses various eating styles, from the traditional Mediterranean Diet to plant-based diets like The Longevity Diet. The core idea of this way of eating is to focus on fresh, whole, plant-based foods, and omega-3-rich fish, while avoiding processed foods like deli meats, fast food, packaged snacks, ice cream, sugary cereals, and canned soups.
There’s a wide variety of anti-inflammatory foods, with fruits and vegetables often being your best option.
Anti-Inflammatory Vegetables to Include in Your Diet:
- Cruciferous vegetables: such as broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy
- Leafy greens: like spinach, kale, Swiss chard, lettuce, and arugula
- Peppers: including bell peppers and chili peppers
Anti-Inflammatory Fruits to Consider:
- Berries: such as blueberries, raspberries, strawberries, and blackberries
- Avocados
- Tomatoes
- Olives
- Grapes
- Cherries
Nuts, mushrooms, pulses (like beans, lentils, and chickpeas), salmon, and sardines are all fantastic choices for reducing inflammation. Spices like turmeric, containing the powerful compound curcumin, are also known to fight inflammation. "Kefir may offer additional anti-inflammatory and immune-boosting benefits due to its probiotics and the production of bioactive compounds," explains Margolis. "Probiotics help strengthen the gut lining, triggering immune responses that lower pro-inflammatory cytokines and increase anti-inflammatory cytokines, helping reduce inflammation in the body."
A lot of these anti-inflammatory foods are also packed with antioxidants. According to Silvia Carli, RD, registered dietitian at 1AND1 Life and a certified strength and conditioning specialist, "Antioxidants are compounds that combat the harmful free radicals produced by normal cellular processes, as well as external factors like smoking, stress, and pollutants." Carli continues, "Free radicals are linked to the development of various diseases, increased inflammation, and aging."
RELATED: How Sugar Triggers Inflammation—and How to Combat It
2. Why Opt for an Anti-Inflammatory Diet?
Studies have found that factors such as alcohol, refined carbs, and excessive sugar consumption are major contributors to inflammation. (Also, the amount of time spent sitting has been linked to chronic, low-level inflammation and poor metabolic health.) One effective way to reduce inflammation is by decreasing intake of inflammatory foods:
"Cook more meals at home, find creative ways to add more vegetables to your dishes, and steer clear of fried foods," advises Carli.
Following an anti-inflammatory diet can lower markers of inflammation and result in reductions in glucose, lipids, and triglycerides, all of which are linked to a higher risk of cardiovascular disease, according to a 2019 Journal of Restorative Medicine study. Another study from the same journal found that diets high in inflammation may increase the risk of all-cause cardiovascular disease and cancer mortality while potentially shortening lifespan in smokers.
"Research indicates that an anti-inflammatory diet is associated with greater microbial diversity in the gut, where 70 to 80 percent of our immune cells reside," explains Margolis. "A balanced microbiome is crucial for a healthy immune response and reduced inflammation in the body." Additionally, "anti-inflammatory foods are rich in essential nutrients such as vitamins, minerals, fiber, and bioactive compounds, which also support immune function and mental health," adds Sass.
With so many health benefits, adopting an anti-inflammatory diet seems like an obvious choice. Moreover, chronic inflammation can severely diminish your quality of life.
No, "the anti-inflammatory diet isn’t a complete cure for some of these conditions," says Cali, but "it can alleviate symptoms and lessen the frequency and severity of flare-ups." That’s one less health worry to deal with.
When you're ready to start cooking and eating with the goal of reducing chronic inflammation, here are 10 of Mytour's favorite anti-inflammatory recipes that will help you feel better than ever.
