Anti-Inflammatory Diet: Benefits, Foods, And Dietary Tips

In this modern world where chronic illnesses are becoming more prevalent, the importance of planning our diet to safeguard our health has come to the forefront. One dietary strategy that has garnered significant attention is the Anti-Inflammatory Diet. It’s not just another trendy diet but a scientifically supported eating plan crafted to not only satisfy your taste buds but also protect against inflammation, a major culprit in many health problems. This comprehensive and well-researched diet offers a promising approach to enhance your overall well-being. Know more about this diet, its types and benefits, a sample diet plan, and the possible risks associated with it from the article below. Scroll down to know more!

At A Glance: Anti-Inflammatory Diet

• Principle: Emphasizes whole foods, fruits, vegetables, and healthy fats and minimizes processed foods to reduce inflammation in the body.
• Purpose: To combat inflammation and improve overall health.
• Who It Is For: Those looking to manage inflammation-related conditions and promote well-being.
• Duration: Long-term
• Who Should Avoid: People with kidney problems and nutritional deficiencies or pregnant and breastfeeding women.
• Cons: Limited food variety, risk of nutrient deficiencies, and difficulty in long-term adherence.

What Is An Anti-Inflammatory Diet?

An anti-inflammatory diet is a wise choice for managing chronic body inflammation. It encourages the consumption of wholesome foods like fruits, vegetables, whole grains, lean proteins (such as fish and chicken), and healthy fats (like olive oil and nuts). Conversely, it steers clear of inflammatory culprits like processed foods, sugary snacks, and trans fats. Boosting its effectiveness and flavor profile are anti-inflammatory herbs and spices like turmeric. This diet is crafted to reduce the risk of inflammation-related diseases like heart problems and autoimmune disorders, all the while promoting your overall health.

Although the principle of limiting inflammation aggravating foods remains the same, there are many types of anti-inflammatory diets that you can pick from. Check them out in the section below.

Types Of Anti-Inflammatory Diet

1. Mediterranean Diet

The Mediterranean diet draws its inspiration from the countries in the Mediterranean Sea. It places a strong focus on incorporating fresh fruits, vegetables, whole grains, lean protein sources, such as fish and poultry, and healthy fats, like olive oil and nuts, into daily meals. This eating plan restricts the consumption of red meat and processed foods, opting instead for rich natural seasonings like herbs and spices. This dietary approach may help reduce the risk of chronic diseases and inflammation and improve your body health (1).This makes it adaptable to a wide range of dietary preferences and health goals.

2. Paleo Diet

The Paleo Diet majorly focuses on whole, unadulterated foods. It celebrates the likes of lean meats, sea food, fruits and vegetables, nuts, and seeds. In its resolute exclusion of grains, dairy, and processed food, the Paleo Diet endeavors to mitigate inflammation, fostering an environment conducive to aiding your overall well-being (2).

3. Ketogenic Diet

Focusing on a path of high fat and meager carbohydrates, the Ketogenic Diet pushes the body into a state of ketosis. In this diet, fats are more emphasized, followed by the inclusion of moderate protein food sources. This dietary approach helps protect against inflammation and promotes your health (3). A few elements of the keto diet may have anti-inflammatory properties, even if it isn’t specifically designed to serve the purpose of reducing inflammation. If you want to follow this diet to reduce inflammation, consult a registered dietitian or a doctor for a customized plan that suits your health needs.

4. Vegan Diet

The Vegan Diet focuses on plant-based nourishment and includes a wide variety of fruits, vegetables, legumes, and grains that are loaded with nutrients. This diet helps subdue inflammation and endorses optimal health by steering clear of saturated fats and drawing many health benefits from plant-derived antioxidants (4).

5. Autoimmune Protocol (AIP)

The AIP Diet is a special elimination plan for those dealing with autoimmune issues. It goes beyond the regular Paleo diet by excluding more possible triggers like processed foods, alcohol, additives, refined sugars, coffee, tea, and oils. This diet also helps calm the immune system and reduce inflammation (5).

Along with reducing inflammation, these diets and the foods included in them can also offer an array of health benefits. Check them out in the next section.

Benefits Of Anti-Inflammatory Foods

1. Helps Maintain A Stable Glycemic Response

Regular consumption of anti-inflammatory food has been linked to a decreased risk of various diseases by combating inflammation. It helps maintain a stable glycemic responseⁱ  XThe change in blood sugar levels after consuming carbohydrates. because of the food included, like whole grains and a few vegetables that are low in their glycemic index (6).

2. May Improve Joint Health

Conditions like arthritis may often cause pain, swelling, and limited mobility, significantly impacting one’s quality of life. Anti-inflammatory food may help manage these symptoms, reducing pain and improving mobility. They can be a valuable component in combating inflammation (7).

3. May Reduce The Risk Of Cancer

A diet that is packed with highly anti-inflammatory food may significantly reduce the risk of cancer. It can be attributed to the food included in these diets. Certain foods like vegetables, legumes, fruits, nuts, seeds, cereals, and olive oil may help reduce the risk of certain types of cancer (8).

4. May Support Cognitive Function

Consuming anti-inflammatory food, particularly nuts, may help combat inflammation and support cognitive functioning (9). However, more research is warranted in this regard.

5. May Promote Skin Health

Acne is a chronic, inflammatory skin condition (10). Including anti-inflammatory foods like fresh vegetables, and fruits, grains and healthy fats may help you manage acne, prevent breakouts, and help promote skin health.

6. May Promote Gut Health

The anti-inflammatory diet is a potent promoter of gut health. By emphasizing high-fiber foods like fruits and vegetables, it nurtures a diverse gut microbiome, supporting digestive well-being (11). Furthermore, the antioxidant-rich foods in this diet enhance gut microbiota and prevent inflammation (12).

Key components in this diet, like ginger and turmeric, offer direct anti-inflammatory effects that may benefit individuals with gastrointestinal issues (13). In addition, the anti-inflammatory diet also includes foods like walnuts and fatty fish that are rich in omega-3 fatty acids, known to reduce gut inflammation and contribute to a healthier gut environment (14).

7. Helps Reduce Oxidative Stress

The anti-inflammatory diet plays a pivotal role in reducing oxidative stress within the body. It counteracts the harmful effects of free radicals by focusing on antioxidant-rich foods like berries (15). Incorporating foods such as ginger, that possess potent anti-inflammatory properties, inhibits oxidative damage to cells (16). Also, this diet discourages the consumption of pro-inflammatory foods, like processed sugars and trans fats, that are known to increase oxidative stress.

Although an anti-inflammatory diet offers an array of benefits, there is also a popular opinion that it aids weight loss. Although there is no direct evidence for this, a few contributing factors are listed below.

Can An Anti-Inflammatory Diet Lead To Weight Loss?

• Good Foods: This diet encourages healthy eating with fruits, veggies, lean proteins, and good fats. These ingredients may aid weight loss as they are low in calories. These nutrient-rich foods also keep your energy levels high so you can exercise, burn calories, and stay in shape.

• No Junk Food: This diet avoids junk food like chips, soda, and unhealthy fats. Cutting these out can prevent weight gain and the lethargy that comes from eating processed and oily food.

• Balanced Meals: The diet promotes balanced meals with a mix of carbs, proteins, and fats. Balanced meals can keep you full and less likely to overeat.

• Anti-Inflammatory Benefits: Some of the food in this diet, like fish and nuts, have nutrients that make your body work better. This might help you control your weight.

• Healthy Digestion: Eating foods with fiber, like fruits and veggies, helps your stomach work well. A happy tummy can help with weight control.

• Less Sugar: By avoiding sugary stuff, this diet can help keep your blood sugar stable. That can stop energy crashes that lead to weight gain.

There are a wide variety of foods that can help you get all the benefits offered by an anti-inflammatory diet, including weight loss. Know what these foods are from the section below.

Foods To Eat On Anti-Inflammatory Diet

You can improve your health by adding these foods to your daily meal plans. Plan a balanced meal by adding a bit of every food category. And stay consistent!

Did You Know?

Some traditional Ayurvedic practices in India have long advocated for the use of anti-inflammatory foods like turmeric and ginger to promote overall health and well-being. These practices have gained recognition for their potential health benefits worldwide.

Although the list may seem like it includes almost everything, you need to avoid a few foods when you are on an anti-inflammatory diet. Know what these are from the section below.

Foods To Avoid on Anti-Inflammatory Diet

Processed Foods:

• Sugary snacks (e.g., candy, pastries)
• Sugary drinks (e.g., soda, energy drinks)
• Fast food (e.g., burgers, fries)
• Processed meats (e.g., hot dogs, sausages)
• Packaged snacks (e.g., chips, crackers)

Trans Fats and Saturated Fats:

• Margarine and other trans fat-containing products
• Deep-fried foods (e.g., fried chicken, french fries)
• Fatty cuts of red meat (e.g., beef, pork)
• Full-fat dairy products (e.g., whole milk, cheese)
• Butter and lard

Refined Grains:

• White bread
• White rice
• Sugary cereals
• Most baked goods (e.g., cakes, cookies)

Excessive Added Sugars:

• High-sugar breakfast cereals
• Sugary desserts (e.g., ice cream, pastries)
• Sweetened beverages (e.g., fruit juices, sports drinks)

Processed and Red Meat:

• Bacon
• Sausages
• Processed deli meats (e.g., salami, bologna)
• Beef and pork with high fat content

Excessive Salt:

• Highly salted snacks (e.g., potato chips)
• Canned soups and processed foods with added salt
• Excessively salty condiments (e.g., soy sauce)

Food Additives:

• Artificial sweeteners (e.g., aspartame)
• Artificial coloring and flavoring

Although there are many foods excluded from the anti-inflammatory diet, by planning your meal correctly, you can create a healthy meal plan. Scroll down below for a handy sample meal plan to get an idea of how to plan your diet every week.

Sample 7-Day Anti-Inflammatory Diet Meal Plan

Note: The meals added below do not contain serving sizes. Please check the Foods To Eat section for them or consult a nutritionist or dietician for a personalized serving size.

In addition to this meal plan, there are a few specific foods you may need to include if you want to target certain conditions like IBS, Arthritis, Gastritisⁱ  XInflammation of the stomach lining caused by certain health conditions or medicines, excess alcohol, or smoking. , or if you want to follow a gluten-free anti-inflammatory diet. Check them out.

Anti-Inflammatory Foods For IBS

Soluble Fiber-Rich Foods:

These foods contain fiber that may effectively help manage IBS (17).

• Oats
• Apples
• Citrus fruits
• Carrots
• Psyllium husk

Ginger:

Ginger has proven to be effective in the management of IBS (18).

• Fresh ginger
• Ginger tea
• Ginger powder

Low-FODMAP Foods:

These are foods low in fermentable carbohydrates and have been proven effective in the management of IBS (19).

• Rice
• Chicken
• Strawberries
• Lactose-free dairy products

Probiotic-Rich Foods or Supplements:

Probiotics are proven effective in the management of IBS (20).

Yogurt with live cultures
Fermented foods (kimchi and sauerkraut)
Probiotic supplements

Anti-Inflammatory Foods For Arthritis

Fatty Fish

Fatty fish is rich in omega-3 fatty acids that may decrease interleukinsⁱ  XThe immune system-signaling proteins involved in inflammation. IL-1 and IL-6, inhibiting inflammation (21).

• Salmon
• Mackerel
• Sardines
• Trout

Turmeric

Turmeric contains curcuminⁱ  XAn active compound found in turmeric that has anti-inflammatory properties. . It is a natural anti-inflammatory compound (22).

Oil

Extra virgin olive oil is rich in antioxidants and also helps combat inflammation (23).

Anti-Inflammatory Foods For Gastritis

Whole Grains

Whole grains like bland oats and rice (avoid highly seasoned or spicy varieties) are gentle on the stomach and can help soothe irritation (24) (25).

Tea

Green tea is rich in antioxidants and is proven effective for combating inflammation (26).

Ginger

Ginger has been proven effective in combating gastritis (27).

• Ginger tea
• Ginger powder
• Ginger supplements

Gluten-Free Anti-Inflammatory Foods

Fruits And Vegetables

• Berries (blueberries, strawberries, raspberries)
• Leafy greens (spinach, kale, Swiss chard)
• Apples
• Broccoli
• Carrots
• Sweet potatoes

Fatty Fish

• Salmon
• Mackerel
• Sardines
• Trout

Nuts And Seeds

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds

Legumes

• Chickpeas
• Lentils
• Black beans
• Peas

Lean Proteins

• Chicken
• Turkey
• Tofu
• Lean cuts of beef or pork

Healthy Fats

• Avocado
• Olive oil
• Coconut oil

Herbs And Spices

• Turmeric
• Ginger
• Cinnamon
• Garlic

Gluten-Free Whole Grains

• Quinoa
• Brown rice
• Millet
• Buckwheat

Dairy Alternatives

• Almond milk
• Coconut yogurt
• Cashew cheese

Anti-Inflammatory Teas

• Green tea
• Chamomile tea
• Turmeric tea (made from fresh turmeric)

Many aspects of these diet plans are often confused with autoimmune diets. Although both anti-inflammatory and autoimmune diets prioritize nutrient rich and healthy foods, they also differ in a few aspects. Check out how they compare and contrast from the section below.

Anti-Inflammatory Diet Vs. Autoimmune Diet

Every diet offers an array of health benefits. Some may be long term, while others are for a shorter time period. However, like any other diet, the anti-inflammatory diet also comes with its own set of disadvantages. Check them out in the section below.

Disadvantages Of The Anti-Inflammatory Diet

• Lack Of Variety: Anti-inflammatory diets often limit the types of food you can eat. This means you might end up eating the same things over and over again, which can get boring.

• Expensive Groceries: Buying the special foods recommended for this diet can be costly and may strain your budget.

• Social Challenges: When you follow an anti-inflammatory diet, it can be tricky to go out with friends or attend social events. You might feel left out when others are enjoying foods you can’t have.

• Missing Nutrients: This diet may cause you to miss out on important nutrients. For example, if you cut out dairy, you might not get enough calcium, essential for strong bones.

However, to combat a few of these drawbacks, you may follow a few tips listed in detail in the next section

Anti-Inflammatory Diet Tips

• Stay Hydrated

Remember to drink enough water throughout the day. Water helps your body function properly and keeps inflammation in check.

• Listen to Your Body

Pay attention to when you feel hungry or full. Overeating can cause inflammation, so avoid it. Eat slowly, properly chewing your food. It is recommended to chew a morsel of food 20 times before you swallow it. You can also follow the Japanese principle of eating until you are 80% full. Drink a glass of water before and after your meal.

• Watch Your Portions

While the anti-inflammatory diet is favored for its lack of restriction and portion control, you should be mindful of how much food you put on your plate. Eating the right amount can help prevent inflammation caused by excessive calories.

• Cut Down on Sugary Drinks

Avoid consuming sugary drinks like soda and fruit juices. Too much sugar can lead to inflammation, so it’s a good idea to limit these.

• Cook Fresh at Home

When you can, cook your meals using fresh ingredients at home. This way, you have more control over what you eat, and it’s often healthier. Instead of deep frying or grilling your food, opt for healthier options like smoking or steaming.

• Avoid Processed Foods

Try to eat less processed and fast foods. These often have unhealthy fats, lots of salt, and additives that can make inflammation worse. Choosing natural, unprocessed foods is a better choice.

By following these tips and by incorporating a wide variety of fruits and vegetables, inflammation can be effectively managed. But you need not compromise on your taste. The section below lists a few yummy recipes you can try if you are on an anti-inflammatory diet.

Anti-Inflammatory Diet Recipes

1. Breakfast: Turmeric Oatmeal

Ingredients

• 1 cup rolled oats
• 2 cups water or almond milk
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1 tablespoon honey or maple syrup (optional)
• Chopped nuts and fresh berries for topping

How To Prepare

1. In a saucepan, bring the water or almond milk to a boil.
2. Stir in the rolled oats, turmeric, cinnamon, and ginger.
3. Reduce the heat to low and simmer for about 5 minutes or until the oats are creamy and cooked.
4. Sweeten with honey or maple syrup, if desired.
5. Serve in bowls, topped with chopped nuts and fresh berries.

2. Lunch: Quinoa And Chickpea Salad

Ingredients

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

How To Prepare

1. Combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, and fresh parsley in a large bowl.
2. Whisk together lemon juice, olive oil, salt, and pepper in another bowl.
3. Pour the dressing over the salad and toss to combine.
4. Chill in the fridge for about 30 minutes before serving.

Did You Know?

Quinoa is a key ingredient in many anti-inflammatory diets. It is rich in protein and contains all nine essential amino acids. It is gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

3. Snack: Almond Butter And Banana Rice Cakes

Ingredients

• 2 rice cakes (choose whole-grain or brown rice)
• 2 tablespoons almond butter
• 1 ripe banana, thinly sliced
• 1 teaspoon honey (optional)
• A sprinkle of cinnamon

How To Prepare

1. Spread the almond butter evenly on each rice cake.
2. Top with banana slices.
3. Drizzle honey on top, if desired, and sprinkle a pinch of cinnamon on top.

4. Dinner: Baked Salmon With Roasted Veggies

Ingredients

• 4 salmon filets
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges for serving

How To Prepare

1. Preheat the oven to 400°F (200°C).
2. Combine broccoli, cauliflower, red bell pepper, olive oil, garlic, rosemary, thyme, salt, and pepper in a large bowl. Toss to coat the vegetables evenly.
3. Place the salmon filets on a baking sheet lined with parchment paper.
4. Arrange the seasoned vegetables around the salmon on the baking sheet.
5. Bake in the preheated oven for about 15-20 minutes or until the salmon is cooked through and the vegetables are tender.
6. Serve with lemon wedges for added flavor.

Infographic: Top Benefits Of The Anti-Inflammatory Diet

An anti-inflammatory diet is a tailored dietary approach that carefully incorporates food to effectively combat inflammation. Along with managing inflammation, this diet also offers an array of health benefits. Check out the infographic below to know what they are.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can a vegetarian diet reduce inflammation?

Yes, a well-balanced vegetarian diet rich in fruits, vegetables, and plant-based proteins can help reduce inflammation.

Is coffee acceptable on an anti-inflammatory diet?

In moderation, coffee can be part of an anti-inflammatory diet, but excessive consumption may have mixed effects.

Are eggs inflammatory?

Eggs are generally considered non-inflammatory (28). These can be part of an anti-inflammatory diet when prepared healthily.

What are some examples of cheap foods that fight inflammation?

Budget-friendly anti-inflammatory foods include oats, beans, lentils, frozen fruits and vegetables, and affordable spices like turmeric and ginger.

Which diseases can an anti-inflammatory diet help fight?

An anti-inflammatory diet may help in managing conditions like arthritis, heart disease, diabetes, and some digestive disorders by reducing inflammation in the body.

Image: Stable Diffusion/StyleCraze Design Team

Although there are many foods claimed to effectively combat inflammation, there are a few ingredients that really work well. Check out the video below to know what foods the experts suggest.

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Ritika DassPGDDPHN

   

Ritika Dass is a senior clinical nutritionist with more than 8 years of experience in analyzing the nutritional needs of individuals at various stages of life. She customizes therapeutic diet plans according to the age, gender, and clinical condition of her clients. She completed her graduation and post-graduation in Clinical Nutrition and Dietetics from Lady Irwin College, Delhi University, in...more

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more

Arshiya SyedaSenior Editor

Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care. She holds a bachelor's degree in literature and psychology from Osmania University, Hyderabad, and a post-graduate diploma in psychological...more

Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy. After her graduation, she decided to combine her knowledge of science and love for writing to...more