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What Anti-Inflammatory Actually Means
Inflammation is your immune system's short-term response to infection or injury. It's a good thing. The issue is when inflammation is continuously on, and your body remains in a state of defense for months and years. Diet is one of the most important variables you have over this process, as some foods can produce inflammatory compounds known as cytokines, while others reduce them.
Scientific studies in peer-reviewed journals such as Nutrition Reviews have linked a diet rich in refined carbohydrates, trans fats, and processed meats to higher markers of inflammation, such as C-reactive protein. Conversely, foods high in polyphenols, omega-3 fatty acids, and fiber are always linked to decreased inflammation markers. This isn't a fad. The anti-inflammatory approach to diet, such as the Mediterranean diet, is supported by decades of scientific research and works for many populations and health conditions.
Fatty Fish and Omega-3 Sources
Some of the most researched anti-inflammatory foods out there include salmon, mackerel, sardines, and anchovies. These fish are rich in EPA and DHA, two omega-3 fatty acids your body turns into compounds called "resolvins" and "protectins," which actively stop inflammatory responses rather than just preventing them. If possible, aim for two servings of fatty fish per week, which most cardiology guidelines recommend to promote heart health.
For people who don't eat fish, walnuts, chia seeds, flaxseeds, or algae supplements are good sources of the plant-based omega-3 ALA. You will need to take higher doses or an EPA/DHA supplement to obtain the same benefits, as ALA can only convert to EPA and DHA at a low rate, typically less than 10 percent. Ground flaxseed is more effective than whole flaxseed due to the difficulty of the digestive system to break down the outer shell of the whole seed.
Leafy Greens and Colorful Vegetables
Vitamin K is found in spinach, kale, collard greens, and Swiss chard, and some clinical studies have found it lowers inflammatory markers. These greens are also loaded with antioxidants such as lutein and beta-carotene that are able to neutralize the free radicals that are able to trigger the inflammatory cascades in your tissues. A cup of cooked spinach has nearly 1000 percent of your daily vitamin K requirement - in just a few calories.
When building up a plate, try to include a variety of colors, beyond greens. Each of the following has different anti-inflammatory compounds: bell peppers, beets, purple cabbage, and tomato. Tomatoes are packed with lycopene, and it is absorbed into the body better when cooked in olive oil than when eaten raw. The marinara sauce, made with fresh tomatoes and extra virgin olive oil, is more effective than raw slices of tomato. Variety matters more than any one "superfood," since different plant compounds act through different biological pathways.
Berries, Fruits and Polyphenols
Anthocyanins, the pigments that give blueberries their deep red and purple color, are found in blueberries, strawberries, blackberries, and cherries. In several studies, anthocyanins have been found to reduce inflammatory markers and promote cardiovascular health. Tart cherry juice is particularly popular for athletes and those with arthritis because of its anti-inflammatory properties that help decrease joint pain from physical activity.
The fruit category is nicely rounded out with citrus fruits, apples, and pomegranates. Researchers have found that apples contain quercetin, a type of flavonoid which inhibits some of the inflammatory enzymes, while pomegranates have punicalagins which have been associated with decreased inflammation in the digestive tract. To maximize the amount of quercetin that is available, the skins should be left on the apples, as a large proportion of the quercetin is in the skin.
Healthy Fats and Oils
Extra virgin olive oil is rightfully called a key ingredient of an anti-inflammatory diet. It contains oleocanthal, which has a similar effect to ibuprofen in the body and acts on the same inflammatory enzymes that pain relievers affect. Purchase it in dark glass bottles and keep it out of light and heat to be used as the principal cooking fat as well as salad dressings.
In this category are also avocados, nuts and seeds. Walnuts and almonds are especially well researched for reducing inflammatory markers in metabolic syndrome patients, and ongoing consumption of these nuts showed measurable benefits after a few weeks. The small daily habit of eating a few raw unsalted nuts makes for a big monthly habit.
Spices and Herbs Worth Adding
Curcumin is one of the most studied anti-inflammatory compounds found in turmeric, the plant. Curcumin alone is poorly absorbed by the body but when taken with black pepper, it can be absorbed by up to 2,000 percent, as its absorption is prevented by an enzyme in curcumin that is activated by piperine in black pepper. If you're looking for some health benefits, you'd better not skimp on the black pepper when you're sprinkling in turmeric.
Ginger, garlic, and cinnamon are also anti-inflammatory. Ginger has been found to lower inflammatory markers in individuals suffering from osteoarthritis and exercise-induced muscle soreness. Garlic's sulfur compounds have been shown to support immune function and cardiovascular health. These aren't just garnishes for flavor. Consistency and meaningful amounts are what yield measurable results.
Foods to Limit or Avoid
There are some foods that are the exact opposite of all of the preceding. In clinical studies, sugar-sweetened drinks, refined white bread, fried food, and processed meats (such as bacon and deli meats) have been consistently associated with higher levels of inflammatory markers. Some margarines and fast-packed baked goods contain trans fats, which are especially bad as they increase LDL cholesterol and decrease HDL cholesterol, which promotes inflammation and increases cardiovascular risk.
You don't have to cut out these foods to experience benefits. The key is to decrease the frequency and size, and to structure the meals around the foods provided above, resulting in real changes in a matter of a few weeks. Restriction is often more difficult to keep up than small, steady changes, and restricting worked out less often.
The Final Word
Creating a meal from this list can be overwhelming, particularly during hectic weeks when preparing meals from scratch isn't possible. If you want the same rewards from the anti-inflammatory diet without the hassle of grocery shopping and cooking, Ideal Nutrition offers meal prep delivery built around whole foods that fit perfectly into this kind of eating pattern. Ordering healthy meal preps for the week is a great way to stick to preferred meal options as well as try something new.
An anti-inflammatory diet isn't about chasing a single miracle ingredient. It is a matter of changing the overall pattern of what you eat, week by week, so that these foods help to soothe your body and reduce inflammation. Make a few changes, like switching to whole grains, eating fatty fish two times a week, or using more turmeric and black pepper when preparing meals, and see the changes add up over time.
