Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.
Inflammation occurs with many health conditions, and some foods appear to make it worse. Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation.
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
What Is an Anti-Inflammatory Diet?
Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods may do this, while fresh, whole foods are less likely to have this effect.
An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants. Some foods, however, can trigger the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.
Dietary antioxidants are molecules in food that help remove free radicals from the body. Free radicals are the natural byproducts of some bodily processes, including metabolism. However, external factors, such as stress and smoking, can increase the number of free radicals in the body.
Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to a range of diseases.
The body creates some antioxidants that help it remove these toxic substances, but dietary antioxidants also help.
An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.
Omega-3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body. Fiber can also have this effect, according to the Arthritis Foundation.
Types of Anti-Inflammatory Diet
Many popular diets already adhere to anti-inflammatory principles.
For example, both the Mediterranean diet and the DASH diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart.
Inflammation appears to play a role in cardiovascular disease, but research suggests that the Mediterranean diet, with its focus on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.
Who Can It Help?
An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation.
The following conditions involve inflammation:
- rheumatoid arthritis
- psoriasis
- asthma
- eosinophilic esophagitis
- Crohn’s disease
- colitis
- inflammatory bowel disease
- lupus
- Hashimoto’s thyroiditis
- metabolic syndrome
Metabolic syndrome refers to a collection of conditions that tend to occur together, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease.
Scientists believe that inflammation plays a role in all of these. An anti-inflammatory diet may, therefore, help improve the health of a person with metabolic syndrome.
Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers.
Foods That Cause Inflammation
Try to avoid or limit these foods as much as possible:
- white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive, and it is not suitable for everyone. However, if a person suspects that gluten is triggering symptoms, they may wish to consider eliminating it for a while to see if their symptoms improve.
Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases. There is limited evidence to confirm this effect, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve.
Carbohydrates: There is some evidence that a high carb diet, even when the carbs are healthful, may promote inflammation in some people. However, some carb-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients.
Anti-Inflammatory Diet
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.
Anti-Inflammatory Foods
An anti-inflammatory diet should include these foods:
- tomatoes
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges
It is worth remembering that:
No single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.
Fresh, simple ingredients are best. Processing can change the nutritional content of foods.
People should check the labels of premade foods. While cocoa can be a good choice, for example, the products that contain cocoa often also contain sugar and fat.
A colorful plate will provide a range of antioxidants and other nutrients. Be sure to vary the colors of fruits and vegetables.
Benefits of Anti-Inflammatory Foods
On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
The Health Risks of Inflammatory Foods
Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says
Can a Vegetarian Diet Reduce Inflammation?
A vegetarian diet may be one option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who follow a vegetarian-based diet are likely to have lower levels of various inflammatory markers.
A 2017 study looked at the data of 268 people who followed either a strict vegetarian diet, a lacto-ovo-vegetarian diet, or a nonvegetarian diet. The findings suggested that eating animal products could increase the risk of systemic inflammation and insulin resistance.
Earlier research from 2014 suggested that lower inflammation levels could be a key benefit of a vegan diet.
Anti-Inflammatory Diet Tips
It can be challenging to transition to a new way of eating, but the following tips may help:
- Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
- Gradually replace fast food meals with healthful, homemade lunches.
- Replace soda and other sugary beverages with still or sparkling mineral water.
Other tips include:
- Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
- Incorporating 30 minutes of moderate exercise into the daily routine.
- Practicing good sleep hygiene, as poor sleep can worsen inflammation.
Takeaway
An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis.
There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthful fats may help manage inflammation.
Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them.