From the Guidelines
To reduce inflammation, it is recommended to follow a Mediterranean-style diet rich in fruits, vegetables, complex carbohydrates, and monounsaturated fats, and low in added sugar, salt, red meats, and ultraprocessed foods, as this eating pattern has been shown to improve symptoms in patients with inflammatory bowel disease 1. This diet focuses on whole, unprocessed foods and limits or avoids foods that can trigger or exacerbate inflammation. Some key components of an anti-inflammatory diet include:
- Fruits and vegetables, especially berries, leafy greens, and colorful produce
- Fatty fish like salmon and mackerel, rich in omega-3 fatty acids
- Nuts and seeds, olive oil, whole grains, and herbs and spices like turmeric and ginger It is also important to limit or avoid:
- Processed foods, refined carbohydrates, red meat, fried foods, sugar-sweetened beverages, and excessive alcohol The Mediterranean diet is a good example of an anti-inflammatory eating pattern, and studies have shown that it can have numerous health benefits, including reducing the risk of developing inflammatory bowel disease 1. In addition to dietary changes, maintaining regular physical activity and drinking plenty of water can also complement the benefits of an anti-inflammatory diet. It is essential to note that inflammation reduction is gradual, and consistency with this diet for at least several weeks is recommended to see noticeable improvements. For patients with inflammatory bowel disease, it is crucial to work with a healthcare provider to develop a personalized diet plan that takes into account their individual needs and health status. A diet rich in fruit and vegetables, rich in n-3 fatty acids, and low in n-6 fatty acids is associated with a decreased risk of developing IBD and is therefore recommended 1.
From the Research
Anti-Inflammatory Diet
The concept of an anti-inflammatory diet is closely related to the Mediterranean diet, which has been shown to have numerous health benefits.
- The Mediterranean diet is characterized by high consumption of plant foods, olive oil, and omega-3 fatty acids, and low consumption of red meat and processed foods 2, 3.
- This dietary pattern has been associated with lower morbidity and mortality from cardiovascular disease, diabetes, and certain cancers, as well as lower all-cause mortality 4.
- The anti-inflammatory effects of the Mediterranean diet are thought to be due to its high content of antioxidant and anti-inflammatory compounds, such as omega-3 fatty acids, polyphenols, and fiber 2, 3, 5.
Key Components of an Anti-Inflammatory Diet
Some of the key components of an anti-inflammatory diet include:
- Omega-3 fatty acids, which are found in fatty fish, nuts, and seeds, and have been shown to have anti-inflammatory effects 6, 5.
- Polyphenols, which are found in fruits, vegetables, and whole grains, and have antioxidant and anti-inflammatory properties 3, 5.
- Fiber, which is found in whole grains, fruits, and vegetables, and can help to reduce inflammation by promoting the growth of beneficial gut bacteria 2.
- Olive oil, which is rich in anti-inflammatory compounds and has been shown to have numerous health benefits 2, 3.
Benefits of an Anti-Inflammatory Diet
The benefits of an anti-inflammatory diet include: