Inflammation occurs when your body attempts to protect itself. Inflammation is the body’s natural reaction to an injury, an infection or other types of stress.
Inflammatory cells move to the site where the injury or infection occurred and release chemicals which cause tissues in the area to swell. This protects the area, and allows for your body to heal.
Inflammation can be beneficial in the short-term but can cause problems if it continues for a prolonged period.
Chronic inflammation may lead to tissue damage and pain.
- heart disease
- type 2 diabetes
- arthritis
- Alzheimer’s disease
- cancer
- psoriasis
- depression
Foods that Increase Inflammation
It is known that certain foods and ingredients can increase inflammation , including:
- refined carbohydrates
- added sugars
- red meat
- saturated fat
- trans fat
- salt
Eating a lot these foods that cause inflammation can lead to chronic inflammation, which increases your risk for developing health issues.
By choosing anti-inflammatory foods over these foods, you can reduce joint pain and improve heart health. You may also lower your risk for other chronic diseases.
What is an anti-inflammatory diet?
There is no one anti-inflammatory diet. This is more of a description of diets which prioritize foods with anti-inflammatory properties.
This includes
- Fish
- Vegetables
- Fruit
- Beans
- Whole grains
- Nuts
- Spices and herbs
Plant-based food is high in antioxidants and fiber, which are both good for gut health. They also reduce inflammation. These foods are low in sugar, trans fats and saturated fats. All of these increase inflammation.
Omega-3 fatty acid is also found in fish, seeds, and nuts. These essential fatty acid are known for their anti-inflammatory properties and are important to maintaining heart, brain, and skin health.
Does it Actually Help?
The Mediterranean diet, and DASH diet (Dietary Approaches to Stop Hypertension), are two of the best-researched antiinflammatory diets.
These two diets both place an emphasis on whole plant foods and fish. These diets also limit red meat, refined carbohydrates, saturated fat, added sugars, and added sweeteners.
Studies have shown that diets like these can reduce inflammation and improve heart health. They also lower the risk for chronic diseases .
Even if it’s not possible to commit fully to an anti-inflammatory dietary plan, small changes can be made. Here are some tips:
- Instead of sodas or juices, replace them with herbal teas or unsweetened green tea.
- Replace white flour with whole grain bread.
- Add more fish to your diet.
- Instead of serving vegetables as a side, make them the main dish.
- Use more herbs and spices
- Use vegetable oils in place of butter when cooking.
- Limit red meat intake and processed meats.
- Instead of snacking on manufactured snacks, try fruit.
Before making major dietary changes, talk to your doctor if you suffer from chronic inflammation or any other health condition. They can give you specific advice on the changes that would work best for you.
