The Anti-Inflammatory Diet: What You Need To Know

Inflamed, in pain and drained…sound like you?

Considering over 125 million Americans live with chronic conditions, it wouldn’t be surprising if the answer is yes.

Many people are unaware of the negative effects of chronic inflammation, which has become increasingly common. Despite its negative connotation, inflammation is a natural and essential part of the immune system’s defense to combat infections or aid in wound healing. When activated, this response is normally temporary, aimed at eliminating pathogens or repairing damage.

However, problems arise when there are persistent, elevated levels of inflammation often referred to as chronic low-grade inflammation, which can occur as a result of a variety of “environmental insults”.¹

If you’ve ever wondered what earned “inflammation” its negative connotation, it would be this chronic inflammation problem. Chronic inflammation is associated with everything from cancer, heart disease, rheumatoid arthritis, type 2 diabetes, obesity, asthma, cognitive decline and dementia.² In fact, many in the scientific community believe that this chronic low-grade “metaflammation” is at the heart of most—if not all—non-infectious lifestyle-driven health complications.³

Enter the anti-inflammatory diet.

What is an Anti-Inflammatory Diet?

An anti-inflammatory diet is one that:

• Emphasizes anti-inflammatory foods (which contain nutrients with anti-inflammatory properties)
• Minimizes pro-inflammatory foods and nutrients
• Addresses lifestyle factors that influence inflammation
• Minimizes “environmental insults” that promote unhealthy levels of inflammation

Anti-Inflammatory Diet General Guidelines

Several dietary components are associated with lower inflammation:^1,5,6

• Natural antioxidants
• Fruits and vegetables
• Whole grains
• Herbs and spices
• Omega-3 fats
• Fiber
• Moderate alcohol intake
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• β-carotene
• Magnesium

Fiber

High-fiber foods can help support a healthy balance of gut bacteria, which plays an integral role in supporting a healthy inflammatory balance.^4,8 Foods high in fiber usually include several other key anti-inflammatory compounds, such as vitamins, minerals and antioxidants. So, before you go out and buy some sawdust powder to ramp up your fiber intake (most people barely consume half of the recommended 30 – 40 grams per day), focus on eating more fiber-rich anti-inflammatory foods.

Fruits and Veggies

They’re loaded with phytonutrients (antioxidants that play a critical role in supporting a healthy oxidative balance) which supports healthy inflammatory balance. For example, anthocyanins are the anti-inflammatory phytonutrients that give fruits (such as berries) and vegetables their red, purple and blue colors. Shoot for a variety of colorful fruits and veggies, which are also great sources of the key micronutrients that are associated with lower levels of inflammation:

• β-carotene: Carrots, pumpkin, sweet potatoes, mangos, papaya, cantaloupe, dark leafy greens, bok choy, bell peppers and broccoli
• Vitamin C: Oranges, grapefruit, clementine, tangerines, bell peppers, bok choy, broccoli, Brussels sprouts, strawberries, pineapple, kiwifruit, cauliflower, dark leafy greens, cabbage and tomatoes
• Vitamin E: Dark leafy greens (such as spinach, kale, mustard greens, collard greens, turnip greens and Swiss chard), asparagus, broccoli, bell peppers and tomatoes

Fatty Fish and Seafood

There’s good reason health organizations like the American Heart Association encourage people to include more fatty fish in their diets as they’re the best dietary sources of the key omega-3 fats DHA and EPA. Research shows that consuming roughly three 3 ½-ounce servings of fish each week is associated with significantly lower levels of inflammatory markers.¹⁰ When it comes to choosing fish and seafood, options that are rich in the omega-3 fats DHA and EPA, and sustainable (without heavy metal toxicity) are ideal. Generally speaking, the best fish and seafood (which also tend to be the best dietary sources of vitamin D) that meet these criteria include:

• Wild salmon
• Pacific sardines
• Mussels
• Rainbow trout
• Atlantic mackerel
• Oysters
• Anchovies
• Herring

Focus on Healthy Fats

Foods like avocados, olives and extra virgin olive oil, have anti-inflammatory properties that can be traced back to both their fat content (i.e., monounsaturated fats) as well as their antioxidants. Nuts and seeds also contain anti-inflammatory fats, fiber and key micronutrients, including magnesium. Limit intake of industrially-produced vegetable and seed oils (e.g., soybean, corn, canola, safflower, sunflower and cottonseed oils), which are rife with omega-6 fats and other inflammation-promoting compounds.

Pasture-raised, Organic Meat, Dairy and Eggs

One of the greatest advantages meat, dairy, and eggs from pasture-raised animals is their fatty acid profile (more omega-3 fats, a better omega-6 to omega-3 ratio, and more conjugated linoleic acid), making them strong candidates as anti-inflammatory foods. Look for non-GMO, no antibiotics, no added hormones and no persistent pesticides, which could potentially have inflammatory properties. Although heavily debated, dairy seems to have anti-inflammatory properties, and along those lines, dairy consumption may promote a healthy inflammatory balance.^11,12 Individual differences certainly apply; it’s just that the broad recommendation for everyone to completely avoid dairy seems impractical and unnecessary. It’s possible that fermented dairy (such as yogurt and kefir) may be especially anti-inflammatory due to the fact that they contain probiotics, which play a principal role in the immune system and support a healthy inflammatory response.¹³

Carbs

There’s some evidence to suggest that a properly formulated, whole-food-based ketogenic diet may improve inflammatory balance.¹⁴ Whether you try going keto or not, the bottom line is that an anti-inflammatory diet encourages the consumption of whole plant-based foods, such as fruits, vegetables, tubers, nuts, seeds, whole grains and legumes that have a low glycemic load. The things you won’t find on an anti-inflammatory diet are refined grains/starches and added sugar.

Herbs and Spices

In addition to the list above, nearly all herbs and spices have phytonutrients (e.g., flavonoids) with powerful antioxidant properties. Cocoa, garlic, ginger, oregano, pepper, rosemary, thyme, and turmeric are some of the most noteworthy.⁶

Conclusion

Arguably, the best examples of anti-inflammatory diets are the Mediterranean, plant-based (e.g., macrobiotic) and Paleolithic diets, but bioindividuality and overall lifestyle are important.^1,15 In other words, while they’re abundant in anti-inflammatory foods, they also address several other key areas, which are essentially “danger signals” that serve as continuous false inflammatory triggers that influence inflammation, including:⁴

• Insufficient physical activity
• Lack of sunlight (low vitamin D status)
• Inadequate sleep
• Chronic stress
• Environmental pollution

An anti-inflammatory diet means eating more anti-inflammatory foods and fewer inflammation-promoting foods. By doing this, you can alleviate health and energy issues. Try to incorporate more of the foods mentioned in this article and let me know if you notice a difference in how you feel. 

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Sources

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