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Inflammation has been getting lots of attention lately. And for good reason. Unchecked chronic inflammation can increase your risk of a long list of illnesses, including heart disease, type 2 diabetes, cancer, dementia and more.
Fortunately, there are proactive steps you can take to nip chronic inflammation in the bud before it takes its toll. And one strategy that’s especially powerful is eating an anti-inflammatory diet.
If you’re wondering what an anti-inflammatory diet is, it’s an eating plan that focuses on foods that offer a stellar nutritional bang per bite. Many of these are filled with antioxidants, which keep you healthy by kicking disease-causing free radicals to the curb. While anti-inflammatory eating is mostly about what you should eat, it also limits certain foods that promote inflammation. So, balance is key.
Ready to get started? Read on!
How to Follow the Anti-Inflammatory Diet
We have good news! The anti-inflammatory diet is flexible, so you don’t need a specific manual to follow it. And it includes lots of foods. “There’s no single food, nutrient or dietary supplement that can directly ‘treat’ inflammation,” says Jaclyn London, M.S., RD, CDN, a New York-based dietitian and author of Dressing on the Side (and Other Diet Myths Debunked). “But shifting toward a Mediterranean-inspired eating pattern is an excellent way to start an anti-inflammatory eating plan.”
Foods to Focus On
When it comes to anti-inflammatory eating, you have loads of choices. If you’re wondering where to start, these foods provide an excellent foundation.
Fruits and Vegetables
“The best foods to include that are high in antioxidants would be fruits,” says Dustin Moore, Ph.D., RDN, assistant director of graduate programs in applied nutrition and dietetics at California State University, Long Beach. “The fruits with some of the highest antioxidant capacity include berries, pomegranates and cherries.”
And the more the merrier! Research shows that the color of fruits and vegetables is an easy indicator of their antioxidant value. For instance, fruits and vegetables rich in purple, blue and red hues, which herald the presence of anthocyanins, possess some of the highest total antioxidant capacities.
100% Whole Grains
Incorporating 100% whole grains alongside other Mediterranean-inspired foods can help reduce chronic inflammation over time, says London. Not only do whole grains offer dietary fiber and protein, they also contain inflammation-fighting antioxidants called polyphenols. One study found that consuming whole grains improved gut health and aided in glucose and lipid metabolism, which may help support a healthy heart and body weight and manage diabetes.
Healthy Fats
Moore and London are big fans of healthy unsaturated fats for combating inflammation, especially olive oil. This heart-healthy oil has been found to lower markers of inflammation, such as C-reactive protein and interleukin-6. When consumed in place of other fats, it may also lower the risk of cardiovascular disease and coronary heart disease.
This isn’t the only fat you should eat, though! Omega-3 fatty acids from fatty fish, like salmon and mackerel, and walnuts, chia seeds and flaxseeds, are also a great addition to an anti-inflammatory eating plan.
Foods to Limit
As helpful as some foods and nutrients are for calming inflammation, others may promote it, especially added sugars, saturated fats and sodium. Limiting your consumption of the following foods and beverages can provide even more inflammation-fighting power to your diet.
Sugar-Sweetened Beverages
We don’t have to tell you that soda is filled with added sugar. Just one 12-ounce can packs 37 grams. That’s more than 3 tablespoons! Considering the Dietary Guidelines for Americans recommends limiting added sugars to no more than 10% of calories, a single can of soda delivers roughly three-quarters of many people’s daily quota. If you’re a fan of sweet drinks, try swapping soda for sparkling water with a hint of fresh fruit, or for 100% fruit juice, to satisfy your taste buds. Of course, soda isn’t the only drink that contains added sugars. Sugar-laced lattes, energy drinks and sports drinks are also filled with it.
Ultra-Processed Packaged Foods with Little Nutrition
We’re not saying you have to eliminate all processed and ultra-processed foods. Some–like tofu, canned beans in sauce, fire-roasted tomatoes and whole-grain cereal–are good for you! We’re talking about those with excessive added sugars, saturated fat and sodium, like candy, baked goods and pastries, deli and processed meats and refined chips and crackers.
Alcohol
Alcohol, in moderation, can be part of a healthy diet. However, too much can promote inflammation. Unfortunately, oversized wine glasses and giant beer cans make it tricky to keep serving sizes in perspective. If you could use a visual, a standard-size drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of spirits. While we aren’t saying no alcohol, we do recommend limiting your daily intake to one standard drink for women and two for men.
Health Benefits of the Anti-Inflammatory Diet
Better Heart Health
Research reveals that eating a Mediterranean-style anti-inflammatory diet may improve cardiovascular health. What makes it so powerful? This eating pattern is filled with antioxidant-rich fruits, vegetables, whole grains, legumes and olive oil, yet low in inflammation-promoting saturated and trans fats and added sugars. This 30-Day Anti-Inflammatory Mediterranean Diet Dinner Plan can get you started.
Less Joint Pain
Another win for the anti-inflammatory diet is its ability to reduce joint pain, especially in people with rheumatoid arthritis, says London. In addition to the Mediterranean diet, eating patterns that are rich in omega-3 fats may be beneficial.
Healthier Aging
As we age, inflammation naturally increases. But that doesn’t mean you have to lie down and take it! Research shows that eating more anti-inflammatory foods may decrease the inflammatory activity that triggers chronic diseases, which tend to increase with age. Perhaps that’s why people who live the longest are typically from regions that follow an anti-inflammatory eating style!
Better Gut & Immune Health
Did you know that much of your immune system is housed in your gut? So, if you can focus on improving gut health, you may also experience better immune health. And what you eat has a major impact on gut inflammation—or lack thereof. A diet rich in plant foods and fish, and low in animal foods, processed foods, added sugars and alcohol, has been shown to protect the gut from inflammation.
Tips to Follow the Anti-Inflammatory Diet
The great thing about the anti-inflammatory diet is that you don’t have to overhaul your eating style overnight. Small dietary changes like these can have a big impact on your health!
- Start Your Day with Fruits. Since almost everyone loves fruit, it’s an easy way to jump-start this style of eating, says Moore. “Setting a goal to incorporate a serving at breakfast and dinner is easy to do, and offers a delicious addition,” he says.
- Think About What to Add Instead of Subtract. “This works twofold since it directly increases the amount of dietary fiber, antioxidants and omega-3 fatty acids from dietary sources,” says London. “And [it] indirectly works to help individuals make more conscious choices about meal prep that naturally reduce their intake of foods high in added sugars, sodium and saturated fat.”
- Be Consistent. “The more we can add veggies, fruit, whole grains, nuts and seeds, and omega-3 fatty acids from seafood or plant-derived sources, the more nutrient-dense, wholesome and satisfying our meals become,” says London.
The Bottom Line
The anti-inflammatory diet is a great way to proactively protect against chronic diseases like heart disease, diabetes, cancer, dementia and more. Plus, it may help relieve arthritis-related joint pain. For the most anti-inflammatory bang for your buck, load up on fruits, vegetables, whole grains, legumes, olive oil, nuts, seeds and omega-3-rich fatty fish like salmon. At the same time, focus on limiting inflammation-promoting added sugars, saturated fats and alcohol. Your body will thank you!