Anti-inflammatory diet: list of foods, meal plan

Anti-inflammatory diet: list of foods, meal plan

Inflammation is a process that can lead to certain conditions, such as diabetes, heart disease, certain types of cancer, liver disease, psoriasis, rheumatoid arthritis, etc.

Chronic inflammation can result from stress, obesity, smoking and even from certain food sources.

Eating foods that reduce inflammation can help improve the symptoms associated with these health problems. An anti-inflammatory diet is based on fruits, vegetables, whole grains, healthy fats, lean proteins, herbs and spices. These foods can help fight inflammation.

What is an anti-inflammatory diet?

Certain foods we eat can worsen inflammation. Processed foods, refined foods, sugar and oils that are repeatedly heated and cooled can all trigger inflammation.

There is no specific anti-inflammatory diet, but the DASH (Dietary Approach to Stop Hypertension) diet and the Mediterranean diet are examples of anti-inflammatory diets.

A diet rich in fruits and vegetables is anti-inflammatory. This is due to the antioxidants found there. Antioxidants work to relieve inflammation in the body.

The Mediterranean diet promotes a diet rich in fruits, vegetables, whole grains, fish, olive oil, nuts and limits red meat and refined grains and flours. The Mediterranean diet has been shown to reduce inflammatory markers, such as CPR and IL-6.

Vegetarian diets have been linked to reduced inflammation. And, as many low-carbohydrate diets promote high consumption of fruits and vegetables, they have also been found to reduce inflammation, especially for those with metabolic syndrome or are obese.

These diets also contain healthy fats, rich in polyunsaturated fats and omega-3 fatty acids, which also help relieve inflammation.

What are the causes of inflammation?

Free radicals damage our cells, which increases inflammation and has been linked to several diseases. These free radicals can be caused by natural processes in the body, but also by stress, smoking, pollution and other sources. The antioxidants found in food help remove these free radicals from the body.

Lifestyle factors like smoking, consuming high levels of sugar and high fructose corn syrup, transfer and refined grains like white bread can cause inflammation. It can also promote insulin sensitivity, diabetes and obesity.

Trans fats have also been linked to increased inflammation in the body. Artificial trans fats, such as hydrogenated vegetable oils, have been effectively banned from the US food supply.

Vegetable oils used in processed foods can also promote inflammation, by increasing the amount of omega-6 fatty acids, compared to omega-3 fatty acids.

Processed meats like sausages, bacon and lunch meat, as well as heavy drinking, can cause inflammation in the body. These have also been linked to certain types of cancer.

A sedentary, inactive lifestyle can promote inflammation in the body.

Avoiding foods high in sugar, high fructose corn syrup, refined flours, processed foods, and processed red meats can help reduce free radicals and fight inflammation.

Benefits of anti-inflammatory diets

Because an anti-inflammatory diet can help improve inflammation, health conditions marked by chronic inflammation can be improved by consuming a diet rich in fruits, vegetables, grains, healthy fats, and oily fish.

Some conditions that are marked by inflammation are:

• Psoriasis
• Asthma
• Rheumatoid arthritis
• Crohn's disease
• Colitis
• Inflammatory bowel disease
• Metabolic syndrome
• Hashimoto's disease
• Lupus
• Eosinophilic esophagitis

It is important to note that many of the conditions listed have not been studied with an anti-inflammatory diet and therefore there is not much evidence that this diet improves these conditions. That said, there are several personal testimonies from individuals who say their symptoms have improved by following this eating plan.

The anti-inflammatory diet is also an otherwise healthy diet that promotes nutrient-dense foods. Both the DASH diet and the Mediterranean diet are anti-inflammatory diets that have been widely studied and linked to a variety of health benefits.

Anti-inflammatory foods

The following foods are anti-inflammatory. They contain antioxidants and a host of nutrients that can fight free radicals and reduce inflammation.

• Fruits and berries (apples, grapes, olives, raspberries, blackberries, strawberries, blueberries and cherries)
• Vegetables (peppers, leafy vegetables, peppers, spinach, kale and broccoli, cauliflower)
• Lawyers
• Nuts and seeds (pecans and almonds)
• Whole grains (brown rice, oats, oatmeal)
• Beans and legumes
• Oily fish (such as salmon, tuna, mackerel, anchovies and sardines)
• Healthy oils (avocado, coconut oil, olive oil, safflower oils)
• Lean protein
• Dark chocolate
• coffee
• Red wine
• Spices (curcumin, turmeric, garlic and ginger)
• Fiber

Anti-inflammatory diet foods to avoid

The following foods can promote inflammation in the body and should be limited or avoided:

• Processed foods
• Processed red meat
• Fast food, including fries
• Desserts with added sugar
• Alcohol
• Trans fat
• Fried foods like fries and fried chicken
• Soy
• Refined grains, such as white flour, bread, pasta
• Ice cream
• Vegetable oil
• margarine
• A soda
• Cookies
• Hot dogs
• Potatoes

It should be noted that some foods can cause inflammation, but more research is needed.

Some people experience an inflammatory reaction when they consume gluten, which is found in wheat, barley and rye. A gluten-free diet can be restrictive and not for everyone. However, if a person suspects that gluten is causing symptoms, they may want to consider eliminating the gluten for a while to see if their symptoms improve.

In addition, nightshade vegetables (tomatoes, peppers, potatoes and eggplant) seem to be somewhat of a gray area for diets that reduce inflammation. There are several personal accounts that the elimination of nightshade improves the symptoms of inflammatory conditions such as psoriasis and arthritis. Although some claim to have an impact on inflammation and add to a list of foods to avoid, more research is needed.

Following an anti-inflammatory diet can help reduce markers of inflammation in the body and improve some of the health problems mentioned above. Weight loss is often the result of this anti-inflammatory diet, although it is not specifically designed to be a weight loss program per.

Prevention of weight gain and better weight management are benefits that flow from choosing foods according to the guidelines set out here.

Example of a 1 day anti-inflammatory diet plan

Following an anti-inflammatory diet can help reduce markers of inflammation in the body and improve some of the health problems mentioned above. Weight loss is often the result of this anti-inflammatory diet, although it is not specifically designed to be a weight loss program per.

• Breakfast:
• Fried Spinach and Red Pepper Omelet
• 1/4 avocado
• 1 cup fresh blueberries
• 1 cup of green tea
• Lunch:
• Baked salmon on a bed of spring vegetables with fresh vegetables, herb vinaigrette
• Oatmeal Whole Wheat Muffin
• 1 cup fresh cantaloupe cubes
• Water
• Having dinner:
• Black beans with sautéed onions, tomatoes, mushrooms
• Pilaf with quinoa and roasted nuts
• Water

Summary

An anti-inflammatory diet includes whole grains, fruits, vegetables, lean protein (especially fish), and healthy fats while limiting sweets, fried foods, processed foods, and refined grains. This can help reduce inflammation in the body that has been linked to diabetes, heart disease, certain types of cancer, gastrointestinal upset, psoriasis, and arthritis.

While this diet does not cure these conditions, it can help improve some of the symptoms associated with them.