Anti-Inflammatory Diet

About

An anti-inflammatory diet is promoted as a remedy to battle inflammation in the body. A common belief is that "inflammation" is always bad. Although it produces unpleasant side effects, inflammation is actually a healthy response by our immune system. When a foreign invader enters the body such as bacteria, viruses, or allergens, or an injury occurs, our immune cells act quickly. We may sneeze or cough to rid the body of an offending agent. We may feel pain and swelling at the site of a cut or injury to signal us to be gentle with this delicate area. Blood flows in rapidly, which may produce warmth or redness. These are signs that our immune system is repairing damaged tissue or fighting invaders. As healing takes place, inflammation gradually subsides.

What do cancer, heart disease, diabetes, and dementia have in common? The answer is chronic inflammation. Since obesity is one of the main causes of inflammation and excess fat wreaks havoc with the body's natural immune response, healthy eating in the form of anti-inflammatory diet and reducing weight seems to be the most plausible solution to fight inflammation naturally. The Mediterranean diet is one good example of an anti-inflammatory diet.

Anti-inflammatory diet is a diet to combat chronic inflammation. Inflammation can be defined as the swelling, redness, heat, and pain produced in an area of the body by 'immune cells' as a protective reaction to injury or infection. As such, it is not bad as it is a useful phenomenon that initiates the healing process in the body. However, inflammation can do permanent damage if the system doesn't shut off the immune response and becomes chronic(1^✔).

There is no one anti-inflammatory diet, rather, it is all about including foods that can reduce inflammation and avoiding foods that aggravate the inflammatory processes.

Anti-inflammatory Foods

Here's a list of foods to help you make up versatile anti-inflammatory diets.

1. Fish / Omega-3 fatty Acid foods

Foods that contain long chain omega-3 fatty acids such as EPA and DHA can best fight inflammation. Such foods include fish and sea food, for example, sardine, salmon, anchovies, and shell fish. Algae, flax seeds and nuts are also good sources of omega-3s. Vegetables do not provide the DHA omega-3s that are so important in fighting inflammation, and some people cannot convert ALA from their diet into DHA in their body. So Raksha Changappa, a dietitian from Bangalore, advises resorting to DHA fortified foods and DHA vegetarian supplements for people who are vegetarian or those who do not eat fish(2^✔).

Serving size: 2 to 6 servings of fish and sea food per week

2. Whole grains

Whole grains and cracked grains (dalhia) of wild rice, basmati rice, brown rice, oats, quinoa, barley and buckwheat, are good anti-inflammatory foods(3^✔). These grains digest slowly thus reducing blood sugar spikes after meals and lead to decreased inflammatory protein concentrations in the blood.

Serving size: 3 to 5 servings of half a cup of cooked grains per day

3. Olive oil

Virgin olive oil, an essential component of the Mediterranean diet, is one of the best fats to fight inflammation. This is because virgin olive oil contains numerous phenolic compounds that exert potent anti-inflammatory actions similar to that of NSAIDs ibuprofen and aspirin(4^✔).

For example, a study from Deakin University, Australia, discovered that phenolic compound oleocanthal in virgin olive oil possesses similar anti-inflammatory properties as ibuprofen.

Serving size: 5 to 7 teaspoons of olive oil per day

4. Soy foods

Soy foods have been considered very important among vegetarians for both their high protein content and versatility. Although soybeans are classified as legumes, they are much higher in fat and protein, and lower in carbohydrate than other pulses. Soy is rich in isoflavones that help prevent chronic inflammation-induced bone loss and cardiovascular disease(5^✔).

Serving size: Researchers from Loma Linda University, California, US, suggest 2 to 4 servings of soy foods per day.

5. Nuts

Frequent consumption of walnut and hazel nuts or for that matter any tree nut can decrease the inflammation causing C-reactive protein (CRP) and interleukin-6 (IL-6) concentrations in the body(6^✔). In fact, nuts are complex foods that containing diverse nutrients and other chemical constituents that favorably influence inflammation and endothelial function. Examples of these are omega-3 fatty acids, dietary fiber, magnesium, and antioxidants. This may be the reason why frequent nut consumption is associated with reduced risk of diabetes and cardiovascular disease.

Serving size: 10 to 14 nuts per day, but not every day

6. Yogurt and Natural Cheese

Yogurt and natural cheese (not processed) are good alternatives to meat and poultry with added anti-inflammatory benefits(7^✔). However, the jury is still out on whether low-fat or full-fat fermented dairy products are better anti-inflammatory foods.

Serving size: 1 to 2 servings of one-ounce cheese per week and 1 to 2 servings of eight-ounce yogurt per week.

7. Fruits and Vegetables

Dark leafy greens and a wide array of colorful vegetables and fruits are excellent choices for anti-inflammatory diet(8^✔). Carotene, lutein, zeaxanthin, lycopene, and vitamin C, are nutrients present in vegetables and fruits that have been found to lower the inflammation causing C-reactive protein concentrations.

Scientists have however cautioned that single such nutrients don't have favorable effects. The anti-inflammatory effect is seen only when they are consumed as several foods rich in different nutrients. Thus, fruit and vegetable variety, but not quantity, appears to be important in reducing inflammation.

Spinach, collard greens, kale, broccoli, cabbage, Brussels sprouts, cauliflower, carrots, beets, onions, peas, bell peppers (all colors) and squash are good examples of anti-inflammatory vegetables.

Examples of fruits are blueberries (best of all fruits for fighting inflammation), blackberries, strawberries, peaches, oranges, pink grapefruit, red grapes, plums, pomegranates, cherries, apples, and pears.

Serving size: 4 to 5 servings of half cup cooked vegetables per day and 3 to 4 medium-sized fruits per day

8. Herbs

Spice up your food because herbs and spices have great anti-inflammatory effects.

Herbs such as basil, chamomile, cilantro, thyme, and rosemary are useful not only for their antioxidant and anti-inflammatory activity but they have clinical benefits in conditions such as osteoarthritis, rheumatoid arthritis and inflammatory bowel disease(9^✔). And sometimes regular intake of herbs works better than drugs and without the side effects. For example, researchers from Australia suggested that - 'In contrast to non-steroidal anti-inflammatory drugs and aspirin, rosehip has anti-inflammatory actions that do not have ulcer causing effects and do not inhibit platelets'.

9. Turmeric

Turmeric is a spice that can effectively relieve inflammatory conditions by inhibiting different substances involved in inflammation(10^✔). Phospholipase, lipooxygenase, thromboxane, cyclooxygenase 2, leukotrienes, prostaglandins, nitric oxide, tumor necrosis factor (TNF), and interleukin-12 (IL-12) are some of these inflammatory substances. Research shows that turmeric and its active compound, curcumin, are effective for rheumatoid arthritis and other inflammatory conditions viz., psoriasis, inflammatory bowel disease (IBS), and inflammatory eye diseases. It also benefits patients who have had kidney transplants.

10. Ginger

Another equally beneficial anti-inflammatory food is ginger. This spice could also be used as a cholesterol-lowering and anti-thrombotic agent. Ginger suppresses inflammation by inhibiting the action of several genes involved in the inflammatory response(11^✔).

Generally, 2g of ginger daily can help fight inflammation. However, the amount of ginger you can take depends on your age, weight and health and whether you are allergic to any substance in the ginger.

11. Pepper

All chili peppers including cayenne, habanero, jalapeno, and cherry peppers contain capsaicin, which effectively inhibit certain neuropeptides associated with inflammatory processes(12^✔). Hotter the pepper, the more capsaicin it contains and better its inflammatory activity.

Examples of inflammatory foods to limit:

• Sweetened beverages like soda, juice drinks, iced tea
• An excess of refined carbohydrate foodslike white bread, pasta, rice
• Fried foods
• Processed high-fat meats like bacon, sausage, hot dogs
• Saturated fats like full-fat dairy from cream and butter, partially hydrogenaged oils, fatty cuts of meat and poultry
• Excess alcohol

Other factors aside from diet may help to control inflammation, such as exercising regularly, controlling stress, and getting enough sleep.

Elimination Diet

The AIP (auto immune protocol) diet aims to help manage inflammation through an elimination diet. It involves removing foods from the diet, then replacing them gradually while assessing your body's reaction. During the elimination phase, you may consume moderate amounts of fresh fruit, bone broth, minimally processed meat, and other items(13^✔).

A procedure used to identify foods which a person is intolerant of, in which all suspected foods are excluded from the diet and then reintroduced one at a time.

Elimination diets are the gold standard for identifying food intolerances, sensitivities and allergies through diet. They remove certain foods known to cause uncomfortable symptoms and reintroduce them at a later time while testing for symptoms.

Inflammation is present if there is pain, redness, and swelling in the body. Inflammation taxes the immune system. It is best to eliminate inflammation as much as possible. Inflammation is associated with many chronic diseases. All adverse food reactions create inflammation in the body. For example, inflammation in the gut can results in diarrhea or constipation. Inflammation in the joints can lead to arthritis-type symptoms. The following section on what to include or exclude will help patients ensure that anti-inflammatory foods are the focus in the diet.

Anti-inflammatory Foods to Include

In general, fresh fruits and vegetables and foods that provide omega-3 fats are the best way to provide anti-inflammatory support to your body. The typical American diet contains a higher percentage of omega-6 fats, which can be proinflammatory when they are out of balance with omega-3 fats. Include these foods:

• Fatty fish, such as wild-caught salmon, mackerel, cod, tuna, and sardines, provide a balance of essential fatty acids high in anti-inflammatory omega-3 fats.
• Grass-fed lamb or buffalo meats contain significant amounts of omega-3 fats that meat from grain-fed animals is lacking.
• Nuts and seeds, especially almonds, walnuts, and flax seeds, contain omega-3 fats and healthy fiber.
• Dark leafy greens, such as kale, broccoli, collards, cabbage, and other cruciferous vegetables are high in fiber and may protect the body from pro-inflammatory molecules called cytokines. They are also high in phytonutrients called glucosinolates that assist detoxification.
• Red and blue colored fruits and vegetables such as red cabbage and onion, red bell pepper, all berries, red grapes, cherries, and plums contain anti-inflammatory phytonutrients.
• Extra-virgin olive oil and olives contain anti-inflammatory phytonutrients called polyphenols.
• Moist heat cooking using low temperatures, such as crock-pot cooking, creates fewer inflammatory by-products.
• Certain spices, such as turmeric, ginger, oregano, garlic, rosemary, cayenne, cloves, and cinnamon, have anti-inflammatory properties. Use them in combination with food, especially when using high-heat cooking methods.

Anti-inflammatory Foods to Exclude

Focusing on anti-inflammatory foods in the diet is just the first step. What is not eaten is as important as what is eaten. During the Elimination Diet, and even afterwards, reduce or eliminate the following:

1. Trans-fats: Found in processed foods like cakes, cookies, bagels, and crackers(14^✔).
2. Refined sugars: Added refined sugars are pervasive in processed foods. Read the labels very carefully for sugars such as HFCS, corn sugar, corn syrup, and sucrose.
3. Foods with a high glycemic response: High-glycemic foods create blood sugar spikes after eating; these can stress the body to overproduce insulin, which is not healthy(15^✔).
   Over time, the body becomes less equipped to handle high-sugar foods, and inflammation increases from the excess sugar and insulin produced. Examples of foods with a high-glycemic response are refined grains and breads, desserts, sweetened beverages, and highly processed prepared foods. Rice and bananas, both of which are on the Elimination Diet, are moderately high in glycemic impact, so eat protein at the same time to offset any blood sugar spikes.

4. High omega-6 oils such as corn or soy: Most people eat high amounts of refined vegetable oils in their diet if they eat lots of processed foods. These oils have high amounts of omega-6 fats and too little omega-3 fats. When the omega-6 fat level in the diet is too high compared with the omega-3 level, enzymes involved in inflammation can be activated. The goal is to balance those two types of fats.
5. Gluten-containing foods (wheat, rye, barley, spelt, kamut): More people are learning that they have gluten intolerance. While it is unknown why this is happening, one theory is that the genetic modification of these grains in the modern era of agriculture has led to changes in how most people digest them in the gut. For some people, wheat may be more of an issue; for others, all of these grains could provoke inflammatory-related symptoms. Another theory about the recent surge of gluten intolerance is that the reaction isn't caused by the grains themselves, but rather by the pesticides and herbicides the grains are treated with. Yet another theory is that treating grains with enzymes or acid to make flour that is more easily mixed with liquids (a process called deamidation), may be affecting the body's ability to handle them.
6. Saturated animal fats from grain-fed red meats: Dietary fat has had a bad reputation for a long time. However, there are many types of fats and they are not all inflammatory; too much poor quality fat is the real problem. New research suggests that a high-fat meal of animal foods could lead to inflammation in the body(16^✔). Adding vegetables to the meal can help to offset the inflammation. This finding does not mean that one should not eat animal foods, but that if they are eaten, vegetables should be included with the meal.
7. Dairy-containing foods: Foods that contain dairy products such as milk, yogurt, cheeses, and butter, when eaten in large amounts, may be inflammatory in certain individuals. This effect may be due to the milk itself or to the contaminants in the milk, such as growth hormone and antibiotics that were given to the cow.
8. High-temperature cooking with fats: The process of cooking can lead to the formation of inflammatory compounds in foods. Foods that take on a brown color with cooking have high levels of these compounds (e.g., fried potatoes; fried, broiled, grilled, and roasted meats, especially bacon, and fish; pastries or pizza crust). Both during and after the Elimination Diet use slow cook methods, as well as poaching and steaming, instead of grilling, broiling, and frying.

References:

1. Anti-inflammatory Diets - (https://pubmed.ncbi.nlm.nih.gov/26400429/)
2. Omega‐3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575932/)
3. Whole Grain Consumption and Inflammatory Markers: A Systematic Literature Review of Randomized Control Trials - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778110/)
4. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal - (https://www.ncbi.nlm.nih.gov/pubmed/21443487)
5. The role of soy in vegetarian diets - (https://www.ncbi.nlm.nih.gov/pubmed/22254060)
6. Impact of different types of tree nut, peanut, and soy nut consumption on serum C-reactive protein (CRP) - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5591098/)
7. Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8502778/)
8. Health Benefits of Fruits and Vegetables - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/)
9. Chamomile: A herbal medicine of the past with bright future - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/)
10. Chapter 13Turmeric, the Golden Spice - (https://www.ncbi.nlm.nih.gov/books/NBK92752/)
11. Effect of Ginger on Inflammatory Diseases - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9654013/)
12. Capsaicin-the major bioactive ingredient of chili peppers: bio-efficacy and delivery systems - (https://pubmed.ncbi.nlm.nih.gov/32246759/)
13. Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/)
14. Trans fats�sources, health risks and alternative approach - A review - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/)
15. Glycemic index and diabetes - (https://medlineplus.gov/ency/patientinstructions/000941.htm)
16. High-fat meal induced postprandial inflammation - (https://pubmed.ncbi.nlm.nih.gov/23847095/)

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