What is an Anti-Inflammatory Diet?

An anti-inflammatory diet is an eating lifestyle that centers around eating clean, nutrient dense, whole foods to help reduce or prevent inflammation in the body.

What is Inflammation?

The word inflammation gives off the perception of pain and discomfort but what most people don’t know is that not all inflammation is bad. Inflammation is your body’s way of protecting itself from viruses, bacteria, and injury. Inflammation helps to prevent these irritants from causing damage to your body by attacking them as they enter your body or by surrounding an injury to prevent further damage from occurring. Inflammation only becomes a problem when the body starts to attack itself or food products that is senses as a threat and then proceeds to cause damage rather than help the body. This is the type of “bad” inflammation most people are referring to.

Acute vs Chronic Inflammation

Inflammation can be broken down into two categories: acute and chronic inflammation. Acute inflammation occurs immediately after an injury or eating something that causes a small reaction in your stomach and lasts a short time, ranging from a few seconds to several days. Chronic inflammation often caused by viruses, diseases, or unhealthy lifestyle habits can last from months to years and can cause severe health problems.

Acute Inflammation from Food

The body will overreact to foods that it is sensitive or allergic to. When these foods enter the body, rather than viewing them as a source of nutrients and energy your body views them as a foreign invader that is not supposed to be there. This causes the body to raise inflammation levels to deal with the invader. The severity of the allergy or sensitivity can cause the inflammation to range from mild discomfort to death. It is important to understand what types of foods cause inflammation in most people and what foods cause inflammation specifically to you.

Inflammatory Foods

There are some foods that causes inflammation in most people, these foods include:

Note: some people experience inflammation from eating nightshade vegetables such tomatoes, potatoes, and peppers.

Inflammatory Food Substances

Most of the inflammatory foods listed above contain the following substances which cause them to be inflammatory:

• Added sugars
• Omega-6 fatty acids
• Trans fats
• Refined or enriched grains
• Artificial sweeteners

Common Food Allergies

A food allergy is much more severe than a food intolerance. A food allergy can trigger symptoms such as digestive problems, hives, and difficulty breathing. In some cases, a food allergy can cause life threatening reactions known as anaphylaxis. Below are some common food allergies to be aware of:

• Dairy products (milk, cheese, yogurt, ice cream)
• Eggs
• Tree nuts
• Peanuts
• Shellfish
• Wheat
• Soy
• Fish

How to Test for Food Allergies

There are a variety of tests that can be done to determine if you have any food allergies. Below is a list of some of the most common tests:

• Blood Tests: Blood is drawn to check allergy related antibodies known as immunoglobin E.
• Skin Tests: Commonly referred to as prick tests, puncture tests, or scratch tests. These tests are done by breaking the surface of the skin and exposing the subject a number of different food substances.
• Food Elimination Tests: Removes certain foods and ingredients you believe are causing inflammation. Testing is then done under medical supervision by introducing small amounts of the suspected food to your body.
• Oral Food Challenge: a medical procedure where food is eaten slowly, in gradually increasing amounts, while under medical supervision, to accurately diagnose or rule out a true food allergy.

Chronic Inflammation and Diseases

Below are some examples of diseases which can be caused by chronic inflammation:

• Inflammatory bowel diseases:
  • Crohn’s disease: inflammation of the digestive tract.
  • Ulcerative colitis: inflammation that causes ulcers in your digestive tract.
• Psoriasis: inflammation of the skin.
• Rheumatoid arthritis: inflammation of the joints.

Note: individuals suffering from any of the above diseases should consult their doctor or registered dietitian about starting an anti-inflammatory diet.

Anti-Inflammatory Foods

To help reduce and prevent inflammation your diet should mostly consist of the following foods:

• Berries (such as blueberries, raspberries, and strawberries)
• Leafy green vegetables (such as spinach and kale)
• Fatty fish (such as salmon, mackerel, and sardines)
• Nuts (such as almonds and walnuts)
• Seeds (such as chia seeds and flaxseeds)
• Turmeric
• Ginger
• Garlic
• Olive oil
• Avocado
• Green tea
• Broccoli
• Sweet potato
• Tart cherry juice

Remember that everyone’s body is different, what works for one person may not work for another. If you have specific dietary needs or concerns, it’s always a good idea to speak with a healthcare professional or registered dietitian.

Who Should Consider an Anti-Inflammatory Diet?

Everybody should consider starting an anti-inflammatory diet. An anti-inflammatory diet follows general guidelines but is catered specifically to the individual and it will look different for each person. Individuals who are suffering from any of the chronic diseases listed above should strongly consider an anti-inflammatory diet and consult their doctor or registered dietitian about starting one.

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Anti-Inflammatory Meal Plans