What is the anti inflammatory diet?

An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol. The anti-inflammatory diet is not a specific regimen but rather a style of eating.

medicalnewstoday.com - Anti-inflammatory diet: Food list and tips - Medical News Today

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Inflammation occurs with many health conditions, and some foods appear to make it worse. Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation. However, some people have a medical condition in which the immune system does not work as it should. This malfunction can lead to persistent or recurrent low level inflammation. Chronic inflammation occurs with various diseases, such as psoriasis, rheumatoid arthritis, and asthma. There is evidence that dietary choices may help manage the symptoms. An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol. The anti-inflammatory diet is not a specific regimen but rather a style of eating. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets. Learn more here about inflammation. Who can it help? An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation. The following conditions involve inflammation: rheumatoid arthritis

psoriasis

asthma

eosinophilic esophagitis

Crohn’s disease

colitis

inflammatory bowel disease

lupus

Hashimoto’s thyroiditis

metabolic syndrome Metabolic syndrome refers to a collection of conditions that tend to occur together, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease. Scientists believe that inflammation plays a role in all of these. An anti-inflammatory diet may, therefore, help improve the health of a person with metabolic syndrome. Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers. Antioxidants help remove free radicals, but what are free radicals? Find out here. Foods to eat An anti-inflammatory diet should combine a variety of foods that: are rich in nutrients

provide a range of antioxidants

contain healthful fats Foods that may help manage inflammation include: oily fish, such as tuna and salmon

fruits, such as blueberries, blackberries, strawberries, and cherries

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vegetables, including kale, spinach, and broccoli

beans

nuts and seeds

olives and olive oil

fiber The authors of a 2017 article also recommended the following: raw or moderately cooked vegetables

legumes, such as lentils

spices, such as ginger and turmeric

probiotics and prebiotics

tea

some herbs It is worth remembering that: No single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet. Fresh, simple ingredients are best. Processing can change the nutritional content of foods. People should check the labels of premade foods. While cocoa can be a good choice, for example, the products that contain cocoa often also contain sugar and fat. A colorful plate will provide a range of antioxidants and other nutrients. Be sure to vary the colors of fruits and vegetables. Which diet is best for people with osteoarthritis?

Foods to avoid People who are following an anti-inflammatory diet should avoid or limit their intake of: processed foods

foods with added sugar or salt

unhealthful oils

processed carbs, which are present in white bread, white pasta, and many baked goods

processed snack foods, such as chips and crackers

premade desserts, such as cookies, candy, and ice cream

excess alcohol

In addition, people may find it beneficial to limit their intake of the following: Gluten: Some people experience an inflammatory reaction when they consume gluten. A gluten-free diet can be restrictive, and it is not suitable for everyone. However, if a person suspects that gluten is triggering symptoms, they may wish to consider eliminating it for a while to see if their symptoms improve. Nightshades: Plants belonging to the nightshade family, such as tomatoes, eggplants, peppers, and potatoes, seem to trigger flares in some people with inflammatory diseases. There is limited evidence to confirm this effect, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve. Carbohydrates: There is some evidence that a high carb diet, even when the carbs are healthful, may promote inflammation in some people. However, some carb-rich foods, such as sweet potatoes and whole grains, are excellent sources of antioxidants and other nutrients. Is there a link between sugar and inflammation? Find out here. Can a vegetarian diet reduce inflammation? A vegetarian diet may be one option for people looking to reduce inflammation. The authors of a 2019 review analyzed data from 40 studies. They concluded that people who follow a vegetarian-based diet are likely to have lower levels of various inflammatory markers. A 2017 study looked at the data of 268 people who followed either a strict vegetarian diet, a lacto-ovo-vegetarian diet, or a nonvegetarian diet. The findings suggested that eating animal products could increase the risk of systemic inflammation and insulin resistance. Earlier research from 2014 suggested that lower inflammation levels could be a key benefit of a vegan diet. Get some tips on switching to a plant-based diet here. Anti-inflammatory diet tips It can be challenging to transition to a new way of eating, but the following tips may help: Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.

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Gradually replace fast food meals with healthful, homemade lunches.

Replace soda and other sugary beverages with still or sparkling mineral water. Other tips include: Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.

Incorporating 30 minutes of moderate exercise into the daily routine.

Practicing good sleep hygiene, as poor sleep can worsen inflammation. Can supplements help reduce inflammation? Find out here.

medicalnewstoday.com - Anti-inflammatory diet: Food list and tips - Medical News Today

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