Chronic disease has become a crucial topic that is constantly addressed by different health experts. Many suffer from diseases such as obesity, diabetes, heart disease, etc. There are many factors that can contribute to their development (i.e. diet, lifestyle, genetics, alcohol or tobacco use, etc.), and inflammation is one of them. This blog will provide information on anti-inflammatory diets that can help reduce the risk of chronic diseases or manage them.
Before talking about the benefits of an anti-inflammatory diet, we should first discuss what inflammation is. “Inflammation is the natural healthy reaction of the immune system as it responds to injury or infection, or flight or fright scenarios.” (Mahan & Raymond, 2017) While inflammation itself isn’t necessarily a bad thing, the concern is when it occurs in the body for a prolonged period of time. “If it becomes chronic, inflammation can end up stimulating the development of diseases such as cardiovascular disease, autoimmune disease, neurological disease, or cancer. Additionally, during aging, inflammation becomes increasingly more chronic.” (Stromsnes et al., 2021). The good news is that this risk can be reduced with the right lifestyle!
Inflammation and Your Diet
Like most health related conditions, what you eat can have an important effect. One example of a proinflammatory diet is the Western diet. “The overall composition of this dietary pattern is a high intake of refined grains and sugars, red and processed meat, eggs, high fat dairy products, artificially sweetened drinks, high consumption of salt and a low intake of fruits, vegetables, whole grains, fish, nuts, and legumes, which contribute to weight gain and the proliferation of visceral adipose tissue.” (Stromsnes et al., 2021). While the food itself can be a problem, the common method used to cook, frying, can also contribute to age-associated diseases.
Anti-inflammatory diets include foods high in things such as antioxidants, polyphenols, omega-3 fatty acids, etc.:
- Legumes, nuts (almonds, walnuts, etc.), and beans;
- Fresh fruits (e.g. blueberries, cherries, strawberries, cranberries, raspberries, blackberries, oranges, apples, etc.)
Vegetables (e.g. kale, spinach, mustard greens, artichoke, collard greens, etc.)- Monounsaturated fats (avocados, peanut butter, nuts, seeds, plant based liquid oils. In the Mediterranean diet, the main source of fat is extra virgin olive oil (EVOO). Its benefits include antioxidant and antiinflammatory properties due to the “high concentration of monounsaturated fat and many bioactive compounds such as polyphenols.” (Wright, 2019). In addition, it can be effective in treating knee pain.
- High fiber whole grains (e.g. quinoa, whole wheat pasta, etc.)
- Herbs and spices (e.g. turmeric, ginger, garlic, cardamom, etc.)
- Fatty fish that are high in omega-3 fatty acids (e.g. from Omega-3 Fatty Acid | AHA: anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia). Some other sources of omega-3 fat, ALA or alpha-linolenic acid, include “vegetable oils (eg, soybean, canola), nuts (especially walnuts), ground flaxseed and flaxseed oil, leafy vegetables, and some animal fat, especially from grass-fed livestock.” (Wright, 2019)
Diet Review: Anti-Inflammatory Diet (n.d.) states, “These foods provide plant chemicals (phytochemicals), antioxidants, and fiber that prevent cellular stresses, inhibit inflammatory signals caused by the immune system, promote healthy gut microbiota, and slow down digestion to prevent surges in blood glucose.” Some examples of anti-inflammatory diets include the Mediterranean diet, the DASH diet, Nordic diet, etc. Take a look at our blogs for some nice heart-healthy Mediterranean diet dishes that you could try out: Mini Vegetable Frittata, Fisherman Kabobs, and Moroccan Lentils with Stewed Tomatoes. Before attempting to go on a diet, be sure to consult a professional and/or your primary care physician. As you’ll want to ensure that you are getting the proper nutrition that your body needs, more research should be done as you plan an anti-inflammatory diet to fulfill your dietary needs, requirements, and restrictions.
Diet Review: Anti-Inflammatory Diet. Hsph.harvard.edu. (n.d.). Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier.
Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-inflammatory properties of diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922
Wright, K. C. (2019, October). Pain – The Role of Nutrition. Today’s Dietitian, 21(10), 38. Retrieved from https://www.todaysdietitian.com/newarchives/1019p38.shtml.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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