Anti-Inflammatory Diet: What to Eat, and What to Avoid

The anti-inflammatory diet has been found in studies to be beneficial for the treatment of inflammatory conditions, like arthritis and cardiovascular diseases. The anti-inflammatory diet is based on foods that contain nutrients that reduce inflammation, like omega-3 fatty acids and antioxidants.

When you consider an anti-inflammatory diet as a means of reducing inflammation (and its associated risks), you must learn which foods contribute to inflammation in the first place.

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What is an Anti-Inflammatory Diet?

Helps in improving mind and body (Image via Unsplash/Louis Hansel)

The anti-inflammatory diet is a way of eating that helps reduce inflammation. It's also known as the Mediterranean diet, which is why you may have heard of it before.

The main idea behind this type of eating plan is to cut out foods that cause inflammation,while also increasing your intake of foods that fight inflammation. The result is a healthier body and mind.

How does it work? Well, when we eat certain types of food (like sugar), they can trigger an inflammatory response in the body - causing symptoms like fatigue or joint pain. Meanwhile, some foods help reduce inflammation by boosting the bodies' natural ability to fight off free radicals (which is bad for us). That results in less pain overall.

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What is inflammation, and why does it matter?

When the body is injured or infected, it responds with inflammation. It's an important part of the healing process, but when it becomes chronic, it can cause problems like acne and arthritis.

Inflammation is caused by a variety of factors including diet, stress, pollution and toxins in the environment. Een things like smoking or drinking too much alcohol can increase inflammation.

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Importance of food in managing inflammation

Certain food can trigger inflammation. (Image via Unsplash/Towfiqu Barbhuiya)

It's important to understand how food affects inflammation. Inflammation is a normal response that occurs when the body senses an injury or infection, but it can also be caused by other things like stress or foods you have regularly.

When you have certain foods, they create substances in the body called pro-inflammatory mediators. These substances trigger an increase in blood flow to the injured area, which then brings white blood cells and other nutrients needed for healing.

The problem with this process is that it causes pain and swelling. If left unchecked, it can lead to long-term chronic diseases like cardiovascular disease or rheumatoid arthritis.

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Foods to avoid on an anti-inflammatory diet

Avoid carbs and alcohol while on a anti-inflmmatory diet. (Image via Unsplash/Lavi Perchik)

Here are a few:

• Refined carbohydrates, processed foods, and trans fats. These are all inflammatory agents, so it's best to avoid them.
• Saturated fats. The exception here is coconut oil, which has been shown to have anti-inflammatory properties. Use it as a substitute for other cooking oils in your dishes.
• Alcohol consumption can increase inflammation by increasing oxidative stress (which damages cells). Alcohol also interferes with collagen production needed for healthy skin, so if you want glowing skin and tighter pores, skip alcohol.
• Artificial sweeteners like sucralose (Splenda), aspartame (Nutrasweet), saccharin (Sugar Twin), neotame and advantame cause an increase in blood sugar level. That causes an inflammatory response due to high blood glucose level leading up to insulin resistance or Type II diabetes over time.

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Healthy foods to eat on an anti-inflammatory diet

Eating more of fruits and nut can help reduce inflammation. (Image via Unsplash/Engin Akyrut)

These foods can help reduce inflammation:

• Fruits and vegetables
• Whole grains (like brown rice, oats, quinoa)
• Nuts and seeds (like almonds and walnuts)
• Fish and seafood (like salmon)
• Olive oil for cooking or dressing salads
• Herbs and spices such as turmeric

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Inflammation is a complex process that can have many causes, but the good news is that it can be treated with the right diet.

An anti-inflammatory diet is one of the best ways to manage inflammation, as it focuses on whole foods rich in nutrients and fiber while limiting processed foods and refined carbohydrates.

Now you know what foods should be avoided or had more often to reduce inflammation.