Anti-inflammatory Diet: What to Know
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Jenna Fletcher — Updated on September 6, 2023.
Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances. Anti-inflammatory diets typically emphasize a variety of fresh foods that support health.
Key Points
- An anti-inflammatory diet can help manage conditions like rheumatoid arthritis, psoriasis, and asthma.
- Rich in antioxidants, these diets often include whole foods, nuts, seeds, and healthful fats.
- Limit processed foods, sugars, and unhealthy fats for best results.
What is an Anti-inflammatory Diet?
Some foods are known to trigger inflammation, while others can help reduce it through the action of compounds like antioxidants.
The Role of Antioxidants
Antioxidants help to neutralize free radicals in the body, which can lead to cell damage and inflammation. An anti-inflammatory diet favors foods rich in antioxidants over those that trigger inflammation.
Types of Anti-inflammatory Diets
Popular anti-inflammatory diets include:
- Mediterranean Diet: Focuses on plant-based foods and healthy fats.
- DASH Diet: Emphasizes fruits, vegetables, whole grains, and lean proteins.
Who Can It Help?
This type of diet may aid those with conditions exacerbated by chronic inflammation:
- Rheumatoid arthritis
- Psoriasis
- Asthma
- And many other conditions…
Foods to Eat
Include a variety of these items to potentially help reduce inflammation:
- Oily fish (like tuna and salmon)
- Berries (blueberries, blackberries, strawberries, cherries)
- Leafy greens (kale, spinach, broccoli)
- Nuts and seeds
- Olive oil
Foods to Limit
It’s best to minimize or avoid:
- Processed foods
- Added sugars and unhealthy oils
- Saturated fats and excess alcohol
Tips for Transitioning
Making changes to your diet can be challenging. Start with small steps:
- Incorporate more fruits and vegetables into meals.
- Gradually eliminate fast foods.
- Replace sugary drinks with healthier alternatives.
Takeaway
An anti-inflammatory diet tailored to your specific needs can help improve your health by focusing on nutritious whole foods while minimizing harmful ones. Consult with a healthcare professional to find the best dietary options for chronic health issues involving inflammation.
