What is an anti-inflammatory diet?
There’s no one diet that’s been singled out as an anti-inflammatory diet, but it is known which foods show anti-inflammatory benefits and can easily be incorporated into your meal plan.
A good place to start may to adopt a Mediterranean-style diet. A study conducted by the
US National Centre for Biotechnology Information (NCBI) made the link between increased adherence to that way of eating, and better results when it came to common blood markers that indicate the presence of inflammation.
Following a
Mediterranean-style diet, as outlined by Harvard School of Public Health, is simple and is made up of many plant-based ingredients.
Ensure wholegrains, olive oil, fruits, vegetables, beans, legumes and nuts, as well as herbs and spices, make it onto your daily menu.
Eggs and dairy, and fish or chicken, can also be incorporated a few times a week.
It is recommended to limit red meat, if you eat it, to just a few times a month.
Anti-inflammatory diet food list
To reduce levels of inflammation, it’s best to eat a healthy, well-balanced diet overall.
However, there are a few foods that have been identified as being particularly helpful – and unhelpful – when it comes to the fight against chronic inflammation.
Foods to eat:
- Olive oil
- Leafy green vegetables, like spinach and kale
- Tomatoes
- Oily fish, like salmon, tuna and sardines
- Nuts, such as almonds and walnuts
- Fruits, especially cherries, blueberries, oranges and strawberries
- Turmeric
Foods to avoid:
- Processed meat, such as bacon and sausages
- Fried foods
- Refined carbohydrates, like white bread
- Soft drinks, and other sugar-sweetened drinks
- Red meat
If you suffer from a condition that causes inflammation of the body, try amending your diet and see if you too can identify a reduction in symptoms.
It is always recommended to discuss such changes with a health professional first before undertaking a new diet.
