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A low inflammation diet is meant to reduce risk of chronic inflammation and diseases that happen because of it. Fruits, vegetables, lean protein, nuts, seeds, and healthy fats are the mainstays of a standard low inflammation diet.
Many diseases and conditions are characterized by inflammation, and some foods seem to exacerbate the problem. Inflammation can be controlled in part by avoiding processed foods, alcohol, and red meat in favor of a diet higher in plant-based foods.
The causes and consequences of chronic inflammation are discussed here, as well as the role that diet may play in mitigating inflammatory biomarkers. The article provides a list of foods to eat and avoid, as well as advice on how to put together a balanced low inflammation diet.
What is Inflammation?
When the body encounters a harmful agent, such as an infection, disease, or injury, it reacts with inflammation. Inflammation is a normal response to these types of injuries and illnesses, and it should go away once the acute medical issue is fixed.
If inflammation lasts for a long time, we say that it's chronic. Changes at the inflamed site and elsewhere in the body can initiate a cascade of complications. Many factors can contribute to persistent inflammation in the body.
Obesity is a good illustration, as it's characterized by systemic inflammation brought on by alterations in hormones and immune function. In fact, there are also certain foods that cause inflammation in the body.
Some of the major causes of inflammation are smoking, alcohol abuse, chronic infections like HIV or hepatitis B, autoimmune diseases, exposure to toxic chemicals, and chronic stress.
Low Inflammation Foods
A high-vegetable, high-fruit, high-nut, high-seed, high-health-oil, and high-fish diet has been linked to a lower risk of inflammation-related diseases. Some food components, such as omega-3 fatty acids and antioxidants, may also have anti-inflammatory effects.
To reduce inflammation, include more of these antioxidant-rich foods:
- Apples
- Artichokes
- Avocados
- Beans (such as red beans, pinto beans, and black beans)
- Berries (such as blueberries, raspberries, and blackberries)
- Broccoli
- Cherries
- Chocolate with high cocoa content (at least 70%).
- Vegetables with dark green leaves (such as kale, spinach, and collard greens)
- Nuts (such as walnuts, pecans, almonds and hazelnuts)
- White potatoes
- Whole grains
Omega-3 fatty acids are a type of "good fat" thought to reduce risk of cardiovascular disease, cancer, arthritis, and possibly other diseases. These are some examples of foods rich in omega-3 fatty acids:
- Flaxseed
- fish high in omega-3 fatty acids (such as salmon, herring, mackerel, sardines, and anchovies)
- Omega-3 enriched/fortified foods (including eggs and milk)
- Walnuts
- There is also proof that consuming ginger, turmeric, and garlic can help reduce inflammation.
Low Inflammation Diet Plan
There are a variety of different low inflammation diets that you can try out. When you adopt a low inflammation diet, you focus on increasing your consumption of foods that have been shown to reduce inflammation while decreasing consumption of foods that have the opposite effect.
The flexibility and variety of the diet allows you to eat whatever you want, which is one of its greatest benefits.
1) The Mediterranean Diet
The Mediterranean Diet is a way of eating that's prevalent in regions near the Mediterranean Sea and is widely regarded as the healthiest low inflammation diet possible for the cardiovascular system. Fish rich in omega-3 fatty acid forms the basis of this diet due to its demonstrated anti-inflammatory effects.
There's evidence that the anti-inflammatory properties of the Mediterranean Diet, with its emphasis on whole foods and omega-3 fatty acids, contribute to its success in treating inflammation. It also helps get rid of cottonseed and soybean oil, two of the most processed oils commonly used in ultra-processed foods.
2) The DASH Diet
The DASH diet, which stands for "Dietary Approaches to Stop Hypertension," is a plan developed to lower blood pressure.
It's likely that lower blood pressure and increased weight loss caused by this low inflammation diet are responsible for its anti-inflammatory effects. Keep in mind that inflammation is a factor in both hypertension and obesity.
The DASH Diet, like the Mediterranean Diet, emphasizes eating fewer processed foods and more whole foods. However, DASH does recommend a little more dairy and doesn't push fish or extra virgin olive oil.
3) Vegetarianism
While it's true that eating meat can trigger inflammation, avoiding all animal products isn't the answer either.
Vegetarian, pescatarian, and even vegan diets can still include foods like potato chips, fries, and cookies, despite the fact that these foods contribute to inflammation. A low inflammation diet restricts such fried and processed foods while including more whole foods.
To determine which foods cause inflammation and which foods to avoid for the same, you must do some experimentation. The best place to begin is with an elimination diet, in which all possible allergens are removed from the diet one by one.
If you're having trouble narrowing it down to a specific food, food sensitivity tests can help you figure out which ones trigger an immune response.
