What Is the Anti-Inflammation Diet?

Chronic inflammation can negatively impact your health and contribute to various diseases. One effective way to reduce inflammation is by focusing on your diet. While there's no specific "anti-inflammatory diet," adopting certain eating habits can help lower inflammation in your body.

Foods That Fight Inflammation

Incorporate whole, unprocessed foods rich in antioxidants, polyphenols, fiber, unsaturated fats, and omega-3 fatty acids. These include:

• Vegetables
• Fruits
• Whole grains (e.g., oats, quinoa, wild rice, barley, farro)
• Legumes (e.g., beans, lentils)
• Lean proteins (e.g., fish, poultry)
• Nuts and seeds
• Olive oil
• Herbs and spices
• Low-fat dairy (in moderation, as dairy can be inflammatory)

A diverse and colorful plate ensures a range of nutrients that combat inflammation.

Foods That Increase Inflammation

Limit or avoid processed and ultra-processed foods high in salt, added sugars, and saturated fats. These include:

• Snack foods (e.g., chips, pretzels)
• Baked goods (e.g., cookies, cakes, muffins)
• Crackers
• Products made with refined grains (e.g., white bread, pasta)
• Sugary cereals
• Ice cream
• Candy
• Processed and cured meats (e.g., hot dogs, bacon, salami)
• Microwaveable and convenience meals
• Dehydrated soups
• Sauces and condiments high in added sugars and salts (e.g., salad dressing, ketchup, pasta sauce)
• Soda
• Juices with added sugars
• Butter and cheese

Tips to Follow an Anti-Inflammatory Diet

• Choose natural foods: Focus on whole foods found in nature rather than processed items.
• Make gradual changes: Implement dietary adjustments slowly to ensure long-term adherence.
• Adopt a lifestyle approach: View these changes as permanent habits for better health, not a temporary diet.

By prioritizing anti-inflammatory foods and minimizing those that promote inflammation, you can enhance your overall health and well-being.

Medical Review: Jane Schwartz, RDN, CLT

*Copyright 2024 © Baldwin Publishing, Inc.

‍