What is an Anti-Inflammatory Diet and How to Follow it

On Dec 22,2024 In fitness diet

Consuming certain foods and drinks while avoiding others may help you reduce and prevent inflammation. Anti-inflammatory foods can include fruits, vegetables, and fatty fish.

Inflammation is your body’s way of protecting itself from infection, illness, or injury.

However, chronic inflammation is harmful because it gradually damages healthy cells, tissues, and organs. This increases your risk of developing illnesses, such as:

  • diabetes
  • heart disease
  • fatty liver disease
  • cancer

Fortunately, there are many things you can do to reduce inflammation and improve your overall health.

This article outlines a detailed plan for an anti-inflammatory diet and lifestyle.

Anti-inflammatory foods to eat

An anti-inflammatory diet is typically based on whole, nutrient-dense foods that contain antioxidants. These work by reducing levels of free radicals, which are reactive molecules that may cause inflammation when they’re not held in check.

Some anti-inflammatory foods to include in your diet include:

  • vegetables, such as broccoli, kale, bell peppers, Brussels sprouts, cabbage, and cauliflower
  • fruit, especially deeply colored fruits like blueberries, pomegranates, grapes, and cherries
  • high fat fruits, such as avocados and olives
  • healthy fats like olive oil and avocado oil
  • fatty fish, such as salmon, sardines, herring, mackerel, and anchovies
  • nuts, such as almonds and other nuts
  • dark chocolate
  • spices, such as turmeric, fenugreek, and cinnamon
  • green tea
  • red wine, since a compound called resveratrol in wine may have anti-inflammatory properties

Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal. Make sure you also meet your body’s needs for micronutrients, fiber, and water.

Certain diets may also have anti-inflammatory benefits, including:

  • Mediterranean diets, which have been shown to reduce inflammatory markers, such as IL-17A and IL-6
  • low carb diets, which may help reduce inflammation in people with obesity
  • vegetarian diets, which are linked to reduced inflammation

Foods to avoid

Certain dietary habits may promote inflammation, such as consuming:

  • high amounts of sugar and high-fructose corn syrup
  • refined carbs
  • trans fats, which have been banned by the FDA
  • alcohol

More specifically, some foods are associated with an increased risk of chronic inflammation.

Consider minimizing:

  • sugary beverages, such as sugar-sweetened drinks, soda, and fruit juices
  • refined carbs, like white bread and white pasta
  • desserts, such as cookies, candy, cake, and ice cream
  • processed meats like hot dogs, bologna, and sausages
  • processed snack foods, including crackers, chips, and pretzels
  • certain oils, such as processed seed and vegetable oils like soybean and corn oil

One-day sample menu

It’s easier to stick to a diet when you have a plan. Here’s a sample menu to start you out, featuring one day of anti-inflammatory meals.

Breakfast

  • 3-egg omelet with 1 cup (110 g) of mushrooms and 1 cup (67 g) of kale, cooked in olive oil
  • 1 cup (225 g) of cherries
  • green tea and/or water

Lunch

  • grilled salmon on a bed of mixed greens with olive oil and vinegar
  • 1 cup (125 g) of raspberries, topped with plain Greek yogurt and chopped pecans
  • unsweetened iced tea, water

Snack

  • bell pepper strips with guacamole

Dinner

  • chicken curry with sweet potatoes, cauliflower, and broccoli
  • red wine (5–10 oz or 140–280 mL)
  • 1 ounce (30 g) of dark chocolate (preferably at least 80% cocoa)

Click here for a 7-day anti-inflammatory meal plan.

Benefits of an improved diet and lifestyle

An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits, including:

  • improvement of symptoms of arthritis, inflammatory bowel disease, lupus, and other autoimmune disorders
  • decreased risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
  • reduction in inflammatory markers in your blood
  • better blood sugar, cholesterol, and triglyceride levels
  • improvement in energy

Frequently asked questions

What is the fastest way to reduce inflammation in the body?

Aside from eating an anti-inflammatory diet, other dietary and lifestyle habits can help you reduce inflammation.

  • Supplements: Certain supplements, such as fish oil and curcumin, may help reduce inflammation.
  • Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease.
  • Sleep: Getting enough sleep is extremely important. A poor night’s sleep may increase inflammation.
  • Reducing stress: Stress-relieving activities may help reduce inflammation, which is associated with stress.
  • Cease smoking: Smoking may increase inflammation, so ceasing to smoke, if you smoke, may help reduce factors of inflammation.

What is the #1 best drink to reduce inflammation?

There’s no single best drink to help reduce inflammation. However, some anti-inflammatory tonics may work better than others, including:

  • baking soda and water
  • parsley and ginger green juice
  • lemon and turmeric tonic
  • bone broth
  • functional food smoothie
  • matcha tea
  • greens and berry smoothie

Takeaway

Chronic inflammation is unhealthy and can lead to disease.

In many cases, your diet and lifestyle drive inflammation or worsen it.

You should aim to choose anti-inflammatory foods for optimal health and well-being, lowering your risk of disease, and improving your quality of life.