From the Guidelines
To reduce inflammation naturally, follow an anti-inflammatory diet that focuses on whole, unprocessed foods, with an emphasis on the Mediterranean diet, as it has been shown to have the most significant health benefits, including reduced inflammation, improved cardiovascular health, and decreased risk of chronic diseases 1.
Key Components of an Anti-Inflammatory Diet
- Focus on colorful fruits and vegetables, especially berries, leafy greens, and orange produce
- Include fatty fish like salmon and sardines (aim for 2-3 servings weekly)
- Nuts, seeds, olive oil, and whole grains are rich in antioxidants, omega-3 fatty acids, and polyphenols that help combat inflammation
- Limit processed foods, refined carbohydrates, red meat, and added sugars, which can trigger inflammatory responses in the body
Additional Considerations
- Herbs and spices like turmeric (with black pepper to enhance absorption), ginger, and cinnamon add flavor while providing additional anti-inflammatory benefits
- Stay hydrated with water and green tea rather than sugary beverages
- The Mediterranean diet has been consistently shown to have anti-inflammatory effects and is associated with a reduced risk of chronic diseases, including heart disease, diabetes, and arthritis 1
Implementation
- Small, consistent changes to your daily food choices can make a significant difference in how you feel
- Consider working with a healthcare professional or registered dietitian to develop a personalized diet plan that meets your individual needs and health goals
- Aim to incorporate a variety of whole, unprocessed foods into your diet, and limit your intake of processed and packaged foods.
From the Research
Definition of an Anti-Inflammatory Diet
An anti-inflammatory diet is characterized by the incorporation of foods with potential anti-inflammatory properties, including:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Legumes
- Spices
- Herbs
- Plant-based protein Concurrently, pro-inflammatory foods such as red and processed meat, refined carbohydrates, and saturated fats are limited 2.
Key Components of an Anti-Inflammatory Diet
The Mediterranean Diet (MedDiet) is a nutritional model that is characterized by:
- Abundant consumption of olive oil
- High consumption of plant foods
- Frequent and moderate intake of wine
- Moderate consumption of fish, seafood, yogurt, cheese, poultry, and eggs
- Low consumption of red meat, processed meat products, and seeds 3. Other important components of an anti-inflammatory diet include:
- Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 4, 5
- Polyphenols, which can be found in colorful, non-starchy vegetables and fruits such as grapes 6
Mechanisms of Anti-Inflammatory Diets
Anti-inflammatory diets may reduce inflammation by:
- Modulating the expression of inflammatory genes
- Altering the balance of omega-6 and omega-3 fatty acids
- Reducing the production of pro-inflammatory cytokines
- Increasing the production of anti-inflammatory cytokines 3, 2, 4
- Suppressing the activation of nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB) 6