What is an anti-inflammatory diet

What is inflammation? All About Inflammation.

Infections or injuries trigger a natural immune system’s response called inflammation. Inflammation is a vital natural process and is highly beneficial in a normal situation, it fosters the healing process and prevents bacteria or viruses from developing. Medical buzzword ‘inflammation’ involves the repairing of the body as a natural response. Classical signs are severe pain, rash, swelling, and loss of appropriate functioning of a certain body part. Acute inflammation if linger in some cases even with medications can be a root cause of chronic health issues like, arthritis, Alzheimer’s, diabetes mellitus, cancer, and cardiovascular disorders.

What is an anti-inflammatory diet?

The anti-inflammatory diet is an eating plan programmed to prevent or reduce chronic inflammation, a key risk factor that can boost several major diseases. The goal of this diet is not to eliminate natural inflammation but to prevent inflammatory disorders and to improve overall health. A classic anti-inflammatory diet emphasizes lean protein, fruits, vegetables, nuts, seeds, and healthy fats.

It is also beneficial to add some inflammation herbs and spices like Tumeric, Cayenne pepper, and ginger. A diet is not complete without proper beverages, this is why the consumption of healthy green juice and tea is recommended. To reduce inflammation one can also include healthy tea as part of their diet: Ayurvedic Anti-Inflammatory tea available on Amazon and the large choice of tea on Buddha Teas like the Tumeric Ginger Tea are perfect for this diet.

Bunch of anti inflammatory  vegetables and spices on a table

Anti-inflammatory Diet History

The first anti-inflammatory diet was suggested in a book named ’The Zone’. The main focus of this book was to ultimately reduce the intake of omega-6 and other saturated transfats whereas, it allowed the people to consume slight excess of carbohydrates and low-fat protein. The recommendations extended to have 40% low-glycemic foods, 30% low-fat proteins and 30% monounsaturated fats. It was a calorie-restricted diet as the RDA for females was 1200cal and for males was 1500cal per day.

A celebrity doctor Andrew Weil who practices alternative medicines suggested the anti-inflammatory meal plan that was based on the Mediterranean diet with a few changings in it. He introduced the meal plan having a mixture of carbs, proteins and fats that provide 2000-3000 calories per day.

Anti-inflammatory Dietary Changes

Prehistorically, people used to eat white willow bark and frankincense to get relief from inflammation as they act like aspirin. Research published in the International Immunopharmacology involved 30-35 people and proved that Maritime Pine Bark also termed as Pycnogenol can efficiently decrease the inflammatory symptoms.

Latest researches in the areas of inflammation have suggested various functional foods for the treatment of inflammatory disorders. Making key dietary choices in your daily meals can make a clear difference to treat your inflammatory disorders and people around the globe have been prioritizing the functional foods that come up with considerable health benefits like:

  • Antioxidant-rich foods like fresh vegetables and fruits, defend the body from the harm caused by free radicals.
  • Polyphenols like anthocyanins (present in berries) prevent the inflammation process.
  • Omega-3 fatty acids like fish and nuts help to cease the formation of inflammatory components.
  • Fiber enriched foods like lentils and beans are beneficial nutrients for lowering the inflammatory level.

Anti Inflammatory Foods List

In general, anti-inflammatory foods are the ones containing antioxidants and polyphenols. Fruit and vegetables are great sources of polyphenols like kaempferol and quercetin in bananas or anthocyanins and catechins in cherries. Nuts and seafood are excellent sources of healthy omega-3 fatty acids that contain quercetin and resolvins and protectins molecules.

Anti inflammatory vegetables - Anti inflammatory  nuts
Fruits and vegetablesNuts, Beans, grains, and legumesSeafood and meatHerbs and Spices
Berries
Cherries
Apple
Cocoa fruit
Grapes
Rosehip
Tomato
Avocado
Artichoke
Sweet potato
Mushroom
Broccoli
Dark green leafy vegetables
Beetroot
Pineapple
Spinach
Collard greens
Kale
Kiwi
Lime
Mache (Lamb’s lettuce)
Green leafy chard
Pak Choi
Pomegranate
Brassica oleracea (Brussels sprouts) Cauliflower
Nectarine
Orange
Persimmon fruit
Plum
Zucchini
Brown rice
Adzuki beans
Cashew
Anasazi beans
Black-eyed peas
Chickpeas
Cocoa beans
Khorasan wheat
Lentils
Oats
Red beans
Chia seeds
Black beans
Buckwheat groats
Pinto beans
Almonds
Pecans
Peanuts
Walnuts
Hazelnuts
Flaxseed
Extra olive oil
Whole-grain quinoa 
Whole-grain millet
Whole-soy foods
Salmon
Herring
Sablefish
Sardines
Alaska Pollock
Shrimp
Mackerel
Herring
Anchovies
Oysters
Tuna
Tilapia
Pangasius
Skinless chicken and eggs
Skinless turkey
Lean pork
Chili pepper
Curry powder
Bell pepper
Red pepper
Cayenne pepper
Green tea
White tea
Black tea
Oolong teas
Chamomile tea
Lemongrass
Ginger
Tumeric
Cinnamon
Garlic
Holy basil
Funnel
Syzygium aromaticum (cloves)
Rosemary
Thyme
Basil
Anti inflammatory  seafoods
Anti inflammatory  fruits

Best Anti-Inflammatory oils

When it comes to choosing a good oil, there are two main things to keep in mind: the raw products and the fabrication process. Unrefined oils or extra virgin oils are the best choices. Here is a list of the 10 best oils to reduce inflammation:

  • Avocado oil
  • Coconut oil
  • Almond oil
  • Olive oil
  • Canola oil
  • Flaxseed oil
  • Grapeseed oil
  • Sesame oil
  • Peanuts oil
  • Walnut oil

There are many other choice of foods that help reducing inflammation, such as:

  • A bar of delicious dark chocolate (at least 70% cocoa)
  • One regular glass of red wine a day
  • Prepare healthy bone broth recipes, find some ideas on Amazon
  • Foods that contain probiotics and prebiotics like yogurt and turmeric sauerkraut
  • Probiotic chocolate by Sakara

We also have a large choice of health supplements that can help to keep a normal inflammatory response. This is convenient for people who do not have much time to cook and for the ones who follow a diet for specific needs. Most common anti-inflammatory supplements include:

  • omega-3 supplements
  • natural supplements for digestion
  • supplements for joints health
  • supplements for the immune system
  • natural supplements for sleeping
  • natural supplements for constipation
  • natural energy boost supplements
  • anti-aging supplements
  • skin health supplements

Inflammatory Foods List

Foods high in omega-6 fatty acids increase the production of inflammatory chemicals. Omega-6 fatty acids containing foods help to regulate metabolism, maintain bone health, and promote brain function. Balancing the intake of omega-6 fatty acids with the intake of omega-3 fatty is a good way to keep inflammation in check. Some dairy products, high saturated-fat meat, refined vegetable oils, trans fats, highly processed foods, refined carbohydrates, sugar-sweetened beverages, fried foods, high-sodium foods, and junk foods. Here are a few examples:

  • butter
  • ice cream
  • margarine
  • potato chips
  • pretzels
  • ham
  • beef jerky
  • sausages
  • french fries
  • soda
  • white bread

Finding clues to improve your inflammatory symptoms and understanding the know-how of inflammation is a must-have before you grasp the anti-inflammatory meal plans. Now, find on the next page a 1-day meal-prep that might assist you in managing inflammatory disorders.