Did you know inflammation plays a role in nearly every chronic illness, from cancer to heart disease? Inflammation is your body’s natural response to damage, such as swelling when you skin your knee or twist your elbow. In small, controlled amounts, it contributes to healing. But when inflammation becomes chronic, it can wreak havoc on your body. Fortunately, you can help to protect yourself from chronic inflammation by incorporating anti-inflammatory foods into your diet. Here is what you need to know.
Is inflammation solely responsible for chronic illnesses?
The disease process is highly complex, and no single factor is solely responsible for any illness. However, lifestyle factors have been proven to significantly reduce the risks of developing or worsening chronic conditions. When used as part of an overall health plan that includes plenty of sleep and exercise, an anti-inflammatory diet can help to lower your chances of chronic illness.
Are any popular diet trends considered anti-inflammatory?
Many fad diets are unsustainable or even unhealthy in the long term. Instead of short-term fixes, it’s important to focus on long-term, sustainable dietary changes. However, a handful of popular eating plans do have an anti-inflammatory component:
- Mediterranean Diet. This way of eating mirrors the traditional dining choices of those living along the Mediterranean Sea. Also considered a highly heart-healthy diet, this eating plan eliminates most processed foods and oils. Instead, it focuses on fresh, lean proteins, omega-3 fatty acids, and whole foods.
- DASH Diet. An acronym for Dietary Approaches to Stop Hypertension, DASH is specifically designed to lower blood pressure. However, it also helps alleviate inflammation by focusing on whole foods and limiting red meat and processed foods.
- MIND Diet. This approach to food combines elements of the Mediterranean and DASH diets with a specific focus on improving brain function. It incorporates many of the same anti-inflammatory foods as the diets on which it was based.
Who needs an anti-inflammatory diet?
An anti-inflammatory diet is suitable for anyone, as it can help to ward off future problems, even in those who are currently healthy. But people with food sensitivities, as well as those with certain chronic conditions, can often experience a significant reduction in symptoms when they switch to an anti-inflammatory eating plan. Conditions that often have an inflammatory component include, but are not limited to:
- Diabetes, particularly Type 1
- Gastrointestinal disorders such as Crohn’s disease, irritable bowel syndrome, or ulcerative colitis
- Heart disease or high blood pressure
- Multiple sclerosis
- Obesity
- Psoriasis
- Rheumatoid arthritis
How can I tell if I have inflammation?
Everyone’s symptoms are different, so you may not realize immediately that you are experiencing inflammation. But many people experience some of the following signs even before they are diagnosed with a chronic illness:
- Abdominal distension
- Aching joints or muscles
- Fatigue
- Headaches
- Skin conditions such as rashes, redness, or puffiness
- Sensitive stomach
- Sensitivity to colds and flu, which may develop frequently and persist for weeks
What foods should I eat to fight inflammation?
Fortunately, anti-inflammatory foods are not difficult to find. If you don’t want to follow a formal diet, try incorporating these foods into your daily eating habits:
- Fruits and vegetables of all types and colors
- Minimally processed whole-grain bread, pastas, and other complex carbohydrates
- Lean proteins such as chicken and turkey breast
- Oily fish such as mackerel, herring, salmon, and tuna
- Legumes, including peas and dried beans
- Seeds and nuts
- Brown or wild rice
- Eggs
- Oats, including oatmeal
Which foods should I limit?
The biggest dietary contributor to inflammation is heavily processed food. This includes:
- Processed meats such as bacon, hot dogs, salami, and sausage
- Processed cheeses such as American slices and nacho dip
- Fried foods such as chicken nuggets and French fries
- Snack items such as popcorn and chips
- Sugary beverages such as soda
- Sweet desserts such as candy, ice cream, and most packaged bakery items
Red meat can also contribute to inflammation, especially in large quantities. Therefore, a vegetarian or vegan diet can be anti-inflammatory. However, you’ll still need to avoid ultra-processed snack foods, even if they contain only vegan ingredients.
Benefits of an anti-inflammatory diet
An anti-inflammatory diet can have several benefits besides lowering your risk for chronic conditions. These include, but are not limited to:
- Better sleep
- Brighter, clearer skin
- Decreased stress, fatigue, anxiety, and brain fog
- Higher energy levels
- Less headaches, muscle aches, and joint pain
- Lower blood pressure and blood glucose
- Minimized swelling of the hands or feet
- Reduced bloating and gastrointestinal distress
- Weight loss
An anti-inflammatory diet isn’t a cure-all, but it can dramatically improve your overall health while lowering your risk of chronic illness. Of course, it is always important to speak with your doctor before implementing any major changes to your diet, especially if you already have some underlying health conditions. And, like anything else in life, it’s possible to go overboard. Start with small changes to your diet and see how you feel over time. Everyone’s dietary triggers are different, and it may take a few weeks to see dramatic results.