Recently, inflammation has become a very common topic in health and wellness discussions. But what exactly is inflammation, and why does it matter?
Inflammation is the body’s response to injury or infection. It is a critical process, but when uncontrolled, it can lead to various health problems. Following an anti-inflammatory diet can significantly help in managing chronic inflammation. This article provides information about inflammation and tips for adopting anti-inflammatory eating habits.
What is Inflammation?
Acute inflammation is the body’s immediate response to injury or infection. Redness, swelling, and pain are external signs of acute inflammation, indicating that the body is beginning the healing process. Chronic inflammation, on the other hand, is typically low-grade but persistent, and can last for months or even years. Chronic inflammation is linked to various health conditions such as heart disease, high blood pressure, certain cancers, chronic pain, type 2 diabetes, anxiety, depression, some autoimmune conditions, and dementia.
What Causes Inflammation?
Several factors can contribute to chronic inflammation, some of which are controllable, and others are not. These include:
- Dietary choices
- Smoking
- Exercise habits
- Quantity and quality of sleep
- Alcohol consumption
- Persistent viral or bacterial infections
- Allergens and environmental pollutants in the air, water, and food
- Stress
Therefore, it is possible to reduce chronic inflammation through a healthy lifestyle, rather than exacerbating it. Dietary choices significantly impact health, and diet plays a major role in the level of chronic inflammation in the body.
Healthy Eating Tips to Help Reduce Inflammation
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Use plenty of fruits and vegetables
Consume at least 6 servings of fruits and vegetables per day. Choose colorful products as they offer various health benefits (functional foods).
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Choose high-fiber carbohydrates
Limit the intake of highly processed, low-fiber carbohydrates, such as many white flour-based products (pasta, white bread, pastries, crackers, and cookies), instant rice, and instant potatoes. Opt for high-fiber carbohydrates, including whole grains like brown rice, whole wheat products (bread and pasta), oats, quinoa, and buckwheat. Starchy vegetables like sweet potatoes, potatoes, squash, beets, corn, beans, and peas can also be beneficial.
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Increase fiber intake
Fiber is essential for gut health and overall wellness (prebiotics). The recommended daily fiber intake is 25 grams for women and 38 grams for men. Fiber comes from plant-based foods, and most foods containing fiber offer both soluble and insoluble types. Both types are crucial, so it is important to consume a variety of whole plant foods.
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- Insoluble fiber does not absorb water and adds bulk to stool, aiding digestion and making bowel movements smoother. Examples include skins, seeds, and fibrous parts of fruits and vegetables, nuts, seeds, and wheat bran.
- Soluble fiber absorbs water and forms a gel. It helps stabilize blood sugar after meals, keeps you feeling full for longer, reduces cholesterol, improves hormonal balance, and supports healthy bowel movements. Examples include beans and other legumes, flaxseeds, chia seeds, and whole grains like oats.
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Choose plant-based protein sources and lean animal proteins
Opt for more plant-based protein sources, such as soy products, beans, lentils, nuts, and seeds (protein alternatives). Lean animal proteins include fish, chicken, and turkey. Limit red meat consumption, avoid processed meats, and select low-fat dairy options. Avoid grilling meats, as this process can produce inflammatory compounds.
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Choose healthy fats
Unsaturated fats, like extra virgin olive oil, are a good choice. Avocado oil, canola oil, or sunflower oil, which have a neutral flavor and higher heat resistance, are better suited for cooking. Avoid trans-fats found in fried foods and hydrogenated oils. Saturated fats, such as butter, fatty meats, chicken skin, processed meats, cheeses, and other high-fat dairy products, as well as coconut oil, palm oil, and cocoa butter, should be limited (fat replacements).
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Reduce the omega-6 to omega-3 ratio in the diet
Increase the intake of omega-3-rich foods. These include omega-3-enriched eggs and wild-caught fatty fish like salmon, mackerel, sardines, and herring, as well as plant-based sources like flaxseeds, chia seeds, hemp seeds, and walnuts. Limit omega-6-rich oils found in processed foods, such as soy, sunflower, corn, grape seed, and cottonseed oils (balanced diet).
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Reduce sugar intake
An average American consumes 17 teaspoons (68 grams) of added sugar daily, which is 2 to 3 times more than the recommended amount. Added sugar intake should be kept to less than 6% of total daily calories. For men, this is less than 36 grams per day, and for women, less than 24 grams per day (1 teaspoon equals 4 grams of sugar). Avoid sugary drinks like soda, lemonade, sweetened tea, fruit juices, and sweetened coffee. Limit the consumption of desserts, candies, and other sweets. Other foods that often contain unexpected added sugars include bread, salad dressing, condiments, processed cereals, yogurt, pasta sauces, crackers, and chips. Honey and maple syrup are less refined forms of sugar, but they still count as added sugars.
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Avoid alcohol consumption
Alcohol disrupts the gut microbiome and can contribute to chronic inflammation. It is better to reduce or eliminate alcohol intake.
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Add anti-inflammatory teas, herbal teas, and spices to your diet
Black, white, and green teas are rich in antioxidants and polyphenols that can help fight inflammation. Some herbal teas also have anti-inflammatory properties. Many herbs and spices contain compounds that can aid in combating inflammation, such as rosemary, garlic, oregano, ginger, turmeric (the health benefits of curcumin), cloves, nutmeg, cinnamon, and cayenne pepper.
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Consistency in a healthy diet
Consistency in following a healthy diet is important over time. By adopting these tips, you will establish a healthy eating pattern that can help reduce chronic inflammation and some of the health problems related to it.
