What is an Anti-Inflammatory Diet? Benefits, Foods to Include & Avoid, and Recipes

Introduction

An anti-inflammatory diet is a way of eating that reduces inflammation in the body. This type of diet focuses on consuming nutrient-dense whole foods, while avoiding processed and refined foods that are high in sugar and unhealthy fats. Research has shown that following an anti-inflammatory diet can help manage chronic inflammation, reduce risk of certain diseases, and improve overall health and wellbeing.

Definition of an Anti-Inflammatory Diet

An anti-inflammatory diet is a dietary pattern that emphasizes whole, unprocessed foods and limits foods that can trigger inflammation in the body. It typically includes plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins. Processed foods, added sugars, and unhealthy fats are generally limited or avoided on an anti-inflammatory diet.

Overview of Benefits

Studies have shown that following an anti-inflammatory diet may offer a number of health benefits. According to a review published in Nutrients, an anti-inflammatory diet can help reduce chronic inflammation and its associated risks, including heart disease, type 2 diabetes, obesity, and certain types of cancer. Additionally, research has suggested that an anti-inflammatory diet may be beneficial for managing symptoms of rheumatoid arthritis, inflammatory bowel disease, and other autoimmune conditions.

What to Eat and Avoid on an Anti-Inflammatory Diet

Foods to Include

When following an anti-inflammatory diet, it’s important to focus on nutrient-dense whole foods. This includes plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. Healthy fats such as olive oil, avocado, and fatty fish should also be included in your diet, as well as lean sources of protein like poultry, eggs, and seafood.

Foods to Avoid

Processed and refined foods are generally not recommended on an anti-inflammatory diet. These include anything that is high in added sugars and unhealthy fats, such as chips, cookies, candy, soda, fried foods, and processed meats. Additionally, some people choose to avoid dairy, gluten, and nightshade vegetables such as tomatoes, peppers, eggplants, and potatoes.

How to Make an Anti-Inflammatory Diet Part of Your Life

Meal Planning

Meal planning is key when it comes to following an anti-inflammatory diet. Taking the time to plan out your meals each week will make it easier to stick to your diet and ensure you’re getting enough nutrients. Start by making a list of all the meals you want to make during the week, along with any snacks. Then create a grocery list of all the ingredients you need and shop accordingly.

Shopping Tips

When shopping for an anti-inflammatory diet, focus on whole, unprocessed foods. Aim to fill up most of your cart with fresh fruits and vegetables, whole grains, nuts and seeds, and lean proteins. If possible, try to buy organic produce and animal products that are raised without hormones or antibiotics. If you’re looking for convenience foods, opt for minimally-processed options such as frozen fruits and vegetables, canned beans, and pre-cooked grains.

Eating Out

Eating out doesn’t have to be off-limits when following an anti-inflammatory diet. Look for restaurants that serve whole, unprocessed foods, such as salads, soups, grilled fish and chicken, and steamed vegetables. Ask your server about any potential allergens, such as dairy, gluten, or soy, and avoid fried and heavily-processed dishes. You can also ask for sauces, dressings, and condiments to be served on the side so you can control how much you’re consuming.

Recipes for Creating Delicious Anti-Inflammatory Meals

Breakfast Ideas

Start your day off right with one of these anti-inflammatory breakfast recipes:

• Overnight Oats with Berries and Pecans
• Avocado Toast with Poached Egg
• Blueberry Banana Smoothie Bowl
• Kale and Sweet Potato Frittata

Lunch Recipes

These easy and delicious lunches will keep you full and fueled all afternoon:

• Quinoa Salad with Chickpeas and Feta
• Roasted Vegetable Wrap with Hummus
• Veggie-Loaded Minestrone Soup
• Salmon and Avocado Sushi Bowl

Dinner Dishes

Satisfy your hunger with one of these flavorful dinner recipes:

• Vegan Lentil Chili
• Grilled Salmon with Mango Salsa
• Stuffed Portobello Mushrooms
• Coconut Curry with Tofu and Vegetables

Snack Suggestions

Keep your energy levels up throughout the day with these tasty snack ideas:

• Hummus and Veggies
• Apple Slices with Almond Butter
• Trail Mix with Nuts, Seeds, and Dried Fruit
• Chia Pudding with Coconut Milk and Fresh Berries

Conclusion

Summary of Benefits of an Anti-Inflammatory Diet

Following an anti-inflammatory diet can offer a number of health benefits, including reducing chronic inflammation and the associated risks, managing symptoms of autoimmune conditions, and improving overall health and wellbeing. Eating this way involves focusing on whole, unprocessed foods, while limiting added sugars and unhealthy fats.

Final Thoughts

By incorporating plenty of whole foods into your diet, you can make an anti-inflammatory diet part of your lifestyle. With the right meal planning, shopping tips, and recipes, you can easily make delicious and nutritious meals that will help reduce inflammation in your body.