What is it?
The anti-inflammatory diet is a type of eating pattern that focuses on consuming foods that have been shown to have anti-inflammatory properties. These foods are often high in polyphenols or omega-3s, compounds that have potent antioxidant properties.
The diet emphasizes the consumption of whole, unprocessed foods, including a variety of fruits and vegetables, whole grains, lean protein sources, and healthy fats like olive oil and fatty fish. It also recommends limiting the consumption of processed foods, sugar, and unhealthy fats.
History
The concept of using food as medicine to manage chronic inflammation dates back thousands of years to traditional medical systems like Ayurveda and traditional Chinese medicine. However, the modern understanding of the relationship between diet and inflammation began to emerge in the late 20th century.
In the 1990s, research began to uncover the links between inflammation, diet, and chronic diseases like heart disease, diabetes, and certain types of cancer. These studies showed that a diet high in processed foods, sugar, and unhealthy fats, and low in fruits, vegetables, whole grains, and healthy fats, can promote inflammation and increase the risk of chronic diseases.
In response to this research, the anti-inflammatory diet was developed as a way to help people reduce inflammation and improve their health. The anti-inflammatory diet has gained popularity in recent years and is now widely recognized as a healthy and effective way to manage inflammation and reduce the risk of some chronic diseases.
Health benefits
Because the anti-inflammatory diet exists in so many variations, the research behind this specific diet is not very consistent, and many of the researched health benefits are mostly extrapolated based on the general types of foods that are consumed and avoided. These potential health benefits include:
- Improved heart health: Studies have shown that following an anti-inflammatory diet can lower the risk of heart disease by reducing inflammation in the body and improving cholesterol levels.
- Reduced risk of chronic diseases: The anti-inflammatory diet is rich in fruits, vegetables, whole grains and healthy fats which are associated with a lower risk of chronic diseases such as diabetes, cancer, and Alzheimer’s disease.
- Improved gut health: The anti-inflammatory diet includes foods that are high in fiber and beneficial bacteria, which can help to improve the health of the gut microbiome and promote regular bowel movements.
- Improved mental health: Studies have shown that following an anti-inflammatory diet can reduce the risk of depression and anxiety.
- Improved physical performance: The anti-inflammatory diet emphasizes the consumption of lean protein and healthy fats, which can support muscle repair and recovery.
It is important to note that more research is needed to understand the specific health benefits of the anti-inflammatory diet and individual results can vary depending on the exact type of anti-inflammatory diet implemented.
Weight loss
The anti-inflammatory diet is not specifically catered towards weight loss, however, many patients who undergo an anti-inflammatory diet do find they may lose some weight.
The diet aims to reduce inflammation in the body. Chronic inflammation has been linked to a range of health problems, including obesity and weight gain.
The anti-inflammatory diet also includes foods such as fruits, vegetables, whole grains, lean proteins, nuts, and seeds. These foods are also generally low in calories and high in fiber, which can help with weight loss.
Additionally, the anti-inflammatory diet encourages the consumption of healthy fats, such as omega-3 fatty acids found in fatty fish and flaxseeds. These fats have been shown to have anti-inflammatory properties and may help with weight loss by reducing inflammation in the body and improving insulin sensitivity. These nutrient-dense, whole foods can also help with weight loss by promoting feelings of fullness and reducing overall calorie intake.
Furthermore, the anti-inflammatory diet typically limits or eliminates processed and refined foods, which are often high in calories, sugar, and unhealthy fats. By avoiding these foods and focusing on whole, nutrient-dense foods, individuals following the anti-inflammatory diet may naturally reduce their calorie intake and promote weight loss.
Overall, despite the lack of specific research, the anti-inflammatory diet may be a beneficial dietary approach for individuals looking to lose weight by reducing inflammation in their bodies and consuming nutrient-dense, low-calorie foods.
Anti-inflammatory diet plan
It is important to note that this diet is not a specific diet but a general concept and can vary in different versions, but it is based on the principle of eating nutrient-dense, anti-inflammatory foods while limiting the consumption of foods that can contribute to inflammation.
Foods to have
Some examples of foods that are commonly eaten on an anti-inflammatory diet include:
- Fruits and vegetables: These foods are high in antioxidants and anti-inflammatory compounds such as flavonoids, carotenoids, and vitamin C. Berries, leafy greens, broccoli, and tomatoes are particularly high in anti-inflammatory compounds.
- Whole grains: Whole grains such as quinoa, brown rice, and oats are high in fiber and antioxidants, and can help to reduce inflammation in the body.
- Lean protein sources: Fish, chicken, turkey, and tofu are good sources of lean protein that can help to reduce inflammation. Omega-3 fatty acids found in fatty fish such as salmon, sardines, and mackerel have anti-inflammatory properties.
- Healthy fats: Foods such as olive oil, avocado, nuts, and seeds are high in healthy fats that can help to reduce inflammation. Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts have anti-inflammatory properties.
- Legumes: Legumes such as lentils, chickpeas and black beans are rich in fiber and plant-based protein, and contain anti-inflammatory compounds such as flavonoids and polyphenols.
- Spices: Spices such as ginger, turmeric, and cumin are rich in anti-inflammatory compounds that can help to reduce inflammation in the body.
- Herbs: Herbs such as basil, oregano, and rosemary are rich in antioxidants and anti-inflammatory compounds that can help to reduce inflammation in the body.
Foods to avoid
The anti-inflammatory diet typically avoids the following types of foods:
- Processed foods: These foods are often high in added sugars, sodium, and unhealthy fats, which can contribute to inflammation in the body.
- Trans fats: These fats are commonly found in processed foods and fast foods, and have been linked to an increased risk of heart disease.
- Saturated fats: These fats are found in animal products such as red meat, butter, and cheese, and can also contribute to inflammation in the body.
- Refined carbohydrates: Foods such as white bread, pasta, and pastries are high in refined carbohydrates and can contribute to inflammation and blood sugar imbalances.
- Sugary drinks: Soft drinks, energy drinks, and fruit juice can be high in added sugars, which can contribute to inflammation and weight gain.
- Alcohol: Consuming alcohol in excess can cause inflammation in the body and increase the risk of chronic health conditions.
- Red meats: Consuming red meats and processed meats have been associated with an increased risk of certain cancers and other chronic diseases.
- Fried foods: Fried foods are often high in unhealthy fats and can contribute to inflammation in the body.
- Artificial sweeteners: Artificial sweeteners such as aspartame, saccharin, and sucralose can disrupt the balance of gut bacteria and can contribute to inflammation.
Example 7 day diet plan
Day 1:
- Breakfast: Avocado toast with smoked salmon and a side of mixed berries
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Pan-seared salmon with roasted sweet potatoes and a side of asparagus
Day 2:
- Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds
- Lunch: Lentil soup with a side of mixed greens and a whole-grain roll
- Dinner: Baked turkey meatballs with a side of spaghetti squash and a mixed green salad
Day 3:
- Breakfast: Scrambled eggs with spinach and tomatoes, served with whole-grain toast
- Lunch: Grilled shrimp with a side of brown rice and a mixed vegetable stir-fry
- Dinner: Baked salmon with a side of roasted vegetables and quinoa
Day 4:
- Breakfast: Green smoothie with spinach, kale, avocado, and berries
- Lunch: Whole-grain wrap with hummus, avocado, and mixed vegetables
- Dinner: Tofu curry with a side of brown rice and steamed broccoli
Day 5:
- Breakfast: Omelette with mushrooms, onions, and bell peppers
- Lunch: Grilled chicken with a side of sweet potato and mixed greens
- Dinner: Black bean and vegetable chili with a side of quinoa
Day 6:
- Breakfast: Yogurt parfait with mixed berries and a sprinkle of pumpkin seeds
- Lunch: Grilled fish with a side of mixed vegetables and brown rice
- Dinner: Chicken and vegetable stir-fry with a side of brown rice
Day 7:
- Breakfast: Smoothie bowl with mixed berries, spinach, and almond butter
- Lunch: Whole-grain pasta with pesto and steamed vegetables
- Dinner: Grilled shrimp with a side of mixed greens and sweet potato
See also
- Heavy metals: an overview
The most common heavy metals that negatively impact human health are lead, mercury, cadmium, arsenic, and chromium. - IgG Food Sensitivity Testing
IgG food sensitivity testing lacks good scientific evidence to support its accuracy and clinical utility, often leading to false positives. - The Glycemic Index Diet: an overview
The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss. - Low FODMAP Diet: an overview
The low FODMAP diet aims to reduce certain types of carbs that can cause bloating and gas. It can sometimes help reduce symptoms of IBS. - Paleo diet: an overview
The paleo diet replicates our ancestors diet with wild game, fish, fruits, vegetables, and nuts, while avoiding dairy, grains, and legumes.