You may opt for fruits, vegetables, lean proteins, nuts, seeds, and healthy fats and limit those high in saturated fat and sugar to follow an anti-inflammatory diet. These tips can reduce inflammation in the body.1

An anti-inflammatory diet is thought to reduce the risk of diseases associated with chronic (long-term) inflammation. Chronic inflammation is low-grade and persistent and damages the tissues and organs over time. It can cause DNA damage and lead to a number of conditions, including some cancers and heart disease.2

What Is an Anti-Inflammatory Diet?

There’s no set definition of an anti-inflammatory diet. Eating patterns that reduce inflammation are generally high in nutrient-dense foods that contain compounds like antioxidants.1

Most anti-inflammatory diets are rich in foods like fruits, vegetables, lean proteins, nuts, and healthy fats. These foods are concentrated sources of powerful substances that reduce inflammatory markers in your body.1

A diet that’s high in soda, fast food, fried foods, processed meats, baked goods, and candy can lead to chronic inflammation. Limiting or removing these from your diet may reduce inflammation.3

This does not mean your diet has to be free of all foods and beverages that contain pro-inflammatory components. An anti-inflammatory diet mostly consists of whole, nutritious, anti-inflammatory foods. You can still enjoy your favorite foods from time to time, even if they are considered “inflammatory.”

Antioxidants and Free Radicals 

Your body needs a balance between free radicals and compounds called antioxidants. This balance helps your body function optimally and protect itself from disease. Normal biochemical reactions in your body generate free radicals. These chemicals are also produced in response to environmental factors like sun exposure.4

Free radicals break down and damage cells over time. Your body loses its ability to fight the effects of free radicals as you age. This results in more free radicals, oxidative stress, and cell damage that leads to “normal” aging. This oxidative stress activates inflammatory pathways in your body and contributes to chronic inflammation.25

Antioxidants help “disarm” these free radicals and other reactive compounds. These compounds neutralize free radicals before they damage lipids, DNA, and proteins.6

Types

Many diets are anti-inflammatory. The Mediterranean diet prioritizes plant foods and healthy fats. It has been shown to decrease inflammation and support heart health.7

The Dietary Approaches To Stop Hypertension (DASH) diet also reduces inflammation. Research has shown that the DASH diet is especially helpful for people with gout, which is a type of arthritis caused by high levels of uric acid.8

A vegetarian or vegan diet can also reduce inflammation since both focus on plant-based eating patterns. One study found that people who ate a vegetarian or vegan diet had fewer inflammatory markers than people who ate meat after two years.9

Who Can It Help?

Following an eating pattern rich in nutrient-dense foods and limiting inflammatory foods is one of the best ways to support overall health. An anti-inflammatory diet can also manage or reduce the risk of conditions like:1

• Allergies and asthma: Some evidence suggests that chronic inflammation can play a role in the severity of these conditions. An anti-inflammatory diet may lessen symptoms.10
• Autoimmune disorders: Research has shown that people with autoimmune disorders like rheumatoid arthritis (RA) can benefit from following an anti-inflammatory diet. These eating patterns may reduce symptoms like pain and improve overall quality of life.11
• Cardiovascular disease: An anti-inflammatory diet has been shown to lower the risk of heart disease, hypertension (high blood pressure), and stroke.
• Inflammatory bowel disease (IBD): IBD, which includes Crohn’s disease and ulcerative colitis, causes inflammation of the gut. Nutrient-rich foods may ease symptoms of these conditions.12
• Neurodegenerative diseases: Foods that reduce inflammation may protect your brain from damage. An anti-inflammatory diet can lower the risk of Alzheimer’s disease, or the most common type of dementia.

Foods To Eat

Many foods contain protective antioxidant and anti-inflammatory compounds. Adding the following to your diet could reduce inflammation:313

• Fruits: Berries, apples, oranges, papaya, pomegranate, cherries
• Healthy fats: Avocados, olive oil, flaxseed oil
• Herbs and spices: Parsley, cocoa, ginger, garlic, cinnamon, turmeric, basil, saffron, rosemary
• Legumes: Chickpeas, lentils, black beans
• Seafood: Sardines, salmon, trout, clams, oysters, mussels
• Seeds, nuts, and nut butter: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, walnuts
• Vegetables: Spinach, onions, broccoli, collards, cauliflower, carrots, beets, asparagus, sweet potatoes, peppers
• Whole grains: Quinoa, oats, buckwheat

It’s best to create an anti-inflammatory diet that’s rich in a variety of these foods. This helps you get plenty of protective compounds and nutrients like protein, fiber, vitamins, and minerals.

What To Drink

It’s important to drink plenty of water throughout the day. Other beverages that can reduce inflammation include:313

• Ginger tea
• Green tea
• Hibiscus tea
• Pomegranate juice
• Tart cherry juice

Foods To Limit

You do not have to completely cut these foods and drinks from your diet, but it’s best to limit them:313

• Fast food: French fries, chicken nuggets, fried chicken, cheeseburgers, etc.
• Foods and oils high in omega-6 fatty acids: Canola oil, corn oil, soybean oil, margarine
• Packaged and convenience foods: Chips, sugary granola bars, highly processed frozen meals
• Processed meat products: Lunch meats, bacon, beef jerky
• Products high in added salt: Canned soups, salty snack foods, salty restaurant and takeout meals
• Refined grain products: White bread, bagels, crackers
• Sugary foods and drinks: Soda, cookies, ice cream, energy drinks, candy, sugary cereals

Sample Menu

Try adding just one or two anti-inflammatory foods to your daily menu if you are not used to eating anti-inflammatory foods. Slowly reduce your intake of inflammatory foods like those high in added sugar. Here’s an example of a one-day anti-inflammatory menu.

Breakfast

A typical breakfast on an anti-inflammatory diet may look like:

• Unsweetened green tea with lemon
• Chia pudding made with cashew milk served with fresh mixed berries, almond butter, cacao nibs, and a sprinkle of cinnamon

Lunch

You might try the following lunch option:

• Sparkling water
• A Mediterranean quinoa bowl with pine nuts, arugula, feta, roasted chickpeas, olives, and mixed vegetables

Snack

This snack can help keep you satisfied throughout the day:

• A protein-packed smoothie made with frozen mixed berries and cherries, unsweetened pea protein powder, and plant milk of choice
• Add a handful of fresh or frozen kale or spinach, a teaspoon of cocoa powder or cinnamon, or half of a sliced avocado for added benefits

Dinner

You may opt for the following dinner option to finish the day:

• Water infused with mint and lemon
• Pistachio-crusted salmon served with baked sweet potato and broccoli sautéed in olive oil and garlic

Benefits

Incorporating anti-inflammatory foods into your diet can reduce inflammation and support your body’s antioxidant status. These foods help support overall health and decrease your risk of inflammatory diseases.1

Other benefits of an anti-inflammatory diet include:14

• Can boost energy
• Improves blood glucose (sugar) and cholesterol levels
• Lowers the number of inflammatory markers in your body
• Reduces the risk of several diseases, such as heart disease, depression, diabetes, and some cancers

Is an Anti-Inflammatory Diet Safe?

An anti-inflammatory diet is generally safe. There are still a few risks to keep in mind:1

• Bloating or gas: Foods, such as fruits, vegetables, and whole grains, are high in fiber. Increasing your fiber intake too quickly can cause gastrointestinal symptoms.15
• Nutrient deficiencies: Some evidence suggests that vegetarian and vegan diets can increase the risk of deficiencies in calcium, iron, vitamin B12, and zinc. Speak with a healthcare provider about how you can get enough nutrients in your diet.16
• Weight gain: An anti-inflammatory diet is not a weight-loss diet. It’s still important to make sure you do not consume more calories than you need to fuel your body. Excess calorie intake can lead to weight gain.

Drawbacks

It’s also important to consider the following drawbacks of an anti-inflammatory diet:1

• Allergies: Some people may have allergies to foods on an anti-inflammatory diet, such as eggs, fish, nuts, or wheat allergies.17
• Cost: Fresh fruits and vegetables are often more expensive than calorie-dense foods, which are often higher in saturated fat and sugar.
• Simplicity: It may be difficult to prepare anti-inflammatory meals, especially if you are busy. Pre-packaged foods are typically easier to grab on the go.

When To Seek Care

Diet alone cannot protect you from all diseases or take the place of medical treatment. It’s essential to regularly visit a healthcare provider regularly to ensure you are getting the best care.18

If you are unsure how to start eating healthier, consider working with a registered dietitian nutritionist. They can help create an anti-inflammatory diet tailored to your specific needs.

A Quick Review

Acute inflammation helps protect you when you are sick or injured. Chronic inflammation can harm your health and increase your risk of a number of conditions. There are ways to reduce inflammation in the body, including following a nutritious, anti-inflammatory diet.

Try incorporating fruits, vegetables, lean proteins, nuts, seeds, and healthy fats into your diet. You can create an inflammation-fighting diet that works for your specific preferences and health needs.

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SCHEDULE FOR THE WEEK    MONDAY-FRIDAY 5 AM, 6 AM, 4:30 PM, 5:30 PM   SATURDAY 8 AM

WORKOUTS THIS WEEK-  Shoulder to Overhead, DEADLIFT, row/pullup/push press triplet, Partner bench/row/KB trio, TABATA Squats-hold in the bottom

SEE YOU AT THE GYM

3,2,1 GO!

DEAN