What Is An Anti-Inflammatory Diet?

An anti-inflammatory diet helps reduce body inflammation. It includes fruits, vegetables, whole grains, healthy fats like olive oil, and lean proteins while avoiding sugar and processed foods.

{By Sonam Gupta, Clinical Nutritionist, ILS Hospitals, Saltlake}

An anti-inflammatory diet is a way of eating that focuses on reducing inflammation in the body, which can contribute to chronic conditions like heart disease, diabetes, arthritis, and autoimmune disorders. The goal is to prioritise foods that can help combat inflammation while avoiding those that may increase it.

Key Components Of An Anti-Inflammatory Diet

Fruits And Vegetables:

Leafy greens (spinach, kale), berries (strawberries, blueberries), and cruciferous vegetables (broccoli, cauliflower) are rich in antioxidants and other anti-inflammatory compounds.

Healthy Fats:

Omega-3 fatty acids, found in foods like salmon, sardines, walnuts, and flaxseeds, have strong anti-inflammatory effects. Olive oil, particularly extra virgin olive oil, contains oleocanthal, which has anti-inflammatory properties.

Whole Grains:

Brown rice, quinoa, oatmeal, and whole-grain bread provide fiber that can help reduce inflammation by stabilizing blood sugar levels and promoting gut health.

Nuts And Seeds:

Almonds, chia seeds, and walnuts are nutrient-dense and offer anti-inflammatory benefits.

Lean Protein:

Fish, poultry, tofu, and legumes are good protein sources that are less likely to trigger inflammation compared to processed or red meats.

Herbs And Spices:

Turmeric, ginger, cinnamon, and garlic have compounds that can help reduce inflammation.

Foods to Avoid

Processed And Sugary Foods:

Sweets, soda, and fast food can cause inflammation, largely due to added sugars and refined carbs.

Red And Processed Meats:

Frequent consumption of red meat (like beef) and processed meats (like bacon and sausages) has been linked to inflammation.

Refined Carbohydrates:

White bread, pastries, and other highly processed carbs can lead to blood sugar spikes and inflammation.

Trans Fats And Excessive Omega-6 Fats:

Found in fried and processed foods, these fats can trigger inflammatory pathways in the body.

Benefits Of An Anti-Inflammatory Diet

An anti-inflammatory diet can promote overall wellness, improve digestion, boost immunity, reduce the risk of chronic diseases, and help manage symptoms associated with inflammation, like joint pain or fatigue.

While it’s not a cure, an anti-inflammatory diet can be an effective and sustainable way to support long-term health.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]