Anti-inflammatory Diet

Inflammation is a key driver of noncommunicable chronic disease. Diet and lifestyle play an important role in modulation of the inflammatory and immunological pathways in the body. The anti-inflammatory diet focuses on removing potentially inflammatory foods and introducing more anti-inflammatory foods to help calm and heal the body.

In a healthy body inflammation is usually short lived and self-limiting. It generally results from tissue injury due to physical damage or infection and causes localized redness, swelling, heat and pain. this is the result of immune cells migrating to the area and repairing the damaged tissue.

Stress, both mental and physical, can drive inflammation all over the body and food can influence inflammation in positive or negative ways. With the vast changes to our food environment over the last few decades, we are seeing increased inflammation in the form of many chronic diseases such as cardiovascular disease, diabetes, autoimmunity, arthritis, and dementia. Low grade inflammation is heavily influenced by nutrition and can be commonly associated with the onset of these diseases. Adjusting the diet to include more anti-inflammatory foods and fewer pro-inflammatory foods can be beneficial in reducing disease risk and/or modulation of disease symptoms.

Below are a few suggestions on food to avoid and include, but remember, you don’t have to be perfect to feel a difference. Making small changes and substitutions will always be helpful in the long-term.

Inflammatory foods to avoid:

• Trans Fats

• Foods high in Omega-6

• Processed foods (chips, pretzels, cookies, etc.)

• Refined sugars (processed desserts, beverages with added sugars)

• Refined grain products (cookies, cakes, crackers)

• Conventionally raised meat and dairy

• Seed oils such as canola, rapeseed, sunflower, cotton seed, safflower, corn oil

• Alcohol

• Any foods that you are sensitive to
  

Anti-inflammatory foods to enjoy:

Omega-3-rich foods:

• nuts and seeds such as walnuts, flax seeds, and chia seeds

• fatty cold-water fish such as salmon, anchovies, sardines, and arctic char

Colorful whole fruits and vegetables high in antioxidants:

• Red - beets, cherries, pomegranate

• Orange - bell peppers, carrots, sweet potato

• Yellow - turmeric, pineapple, squash, bananas

• Green - dark leafy greens (spinach, Swiss chard), cruciferous veggies (broccoli, kale, Brussels sprouts)

• Blue/Purple - purple cabbage, grapes, red onion, blueberries, blackberries

• White - cauliflower, mushrooms, garlic ginger, onions

1.    Marcason W. What Is the Anti-Inflammatory Diet? J Am Diet Assoc. 2010;110(11):1780. doi:10.1016/j.jada.2010.09.024

2.    Understanding acute and chronic inflammation. Harvard Health. Published April 1, 2020. Accessed August 18, 2023. https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

3.    Azzini E, Peluso I, Intorre F, et al. Total and Plant Protein Consumption: The Role of Inflammation and Risk of Non-Communicable Disease. Int J Mol Sci. 2022;23(14):8008. doi:10.3390/ijms23148008