What is an Anti-Inflammatory Diet?
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An anti-inflammatory diet is a dietary pattern designed to reduce chronic inflammation, which is linked to various health issues such as heart disease, diabetes, and autoimmune disorders. For patients with connective tissue disorders, anti-inflammatory diets may contribute to reduced fatigue and pain. By focusing on specific food groups, this diet aims to support the body's natural inflammatory response and promote overall health. Notice, we used the words, "pattern" which implies that it is habitual and thus the benefits of adopting this style of eating are cumulative over time.
5 Core Components of an Anti-Inflammatory Diet
- Fruits and Vegetables
Rich in antioxidants and phytochemicals, fruits and vegetables help combat oxidative stress and inflammation. Examples include berries, leafy greens, and cruciferous vegetables like broccoli. - Whole Grains
Unlike refined grains, whole grains such as quinoa, brown rice, and oats provide fiber that supports gut health and reduces inflammation. They contain the whole grain kernels and components of the grain that enriched grains are stripped of in processing. - Healthy Fats
Incorporating sources of omega-3 fatty acids, like fatty fish (salmon, mackerel) and plant-based options (flaxseeds, walnuts), can decrease inflammatory markers. - Lean Proteins
Opting for plant-based proteins (lentils, beans) and lean animal proteins (chicken, turkey) over red and processed meats helps lower inflammation. - Herbs and Spices
Turmeric and ginger contain compounds (curcumin and gingerols) known for their anti-inflammatory properties.
How Nutrition Choices Reduce Gut Inflammation
The gut plays a pivotal role in the body's immune response. A balanced diet rich in fiber, antioxidants, and healthy fats supports a diverse and healthy gut microbiota (“good” gut bacteria and yeast that are naturally living in the intestines), which in turn can reduce intestinal inflammation. Conversely, diets high in processed foods, sugars, and unhealthy fats can disrupt the gut microbiome, leading to increased inflammation.
A study published in Cell highlighted that diets inspired by traditional eating habits, such as those in Papua New Guinea, led to significant health improvements, including reductions in pro-inflammatory bacteria, by focusing on plant-based foods and limiting processed items.
Pro-Inflammatory Foods to Limit
To reduce chronic inflammation, it's advisable to limit or avoid the following:
- Refined carbohydrates: White bread, pastries, and sugary cereals
- Fried foods: French fries, fried chicken, and other deep-fried items
- Sugar-sweetened beverages: Soda, sugar sweetened teas, and energy drinks
- Red and processed meats: Bacon, sausages, and hot dogs
- Trans fats: Found in margarine, some baked goods, and processed snacks
3 Simple Swaps to Reduce Inflammation
- Swap Red Meat for Fatty Fish (tuna, halibut, salmon, barramundi, to name a few)
Instead of steak or burgers, choose salmon or sardines to benefit from omega-3 fatty acids. - Choose Whole Grains Over Refined Grains
Opt for quinoa or whole-wheat bread instead of white rice or white bread to increase fiber intake. - Replace Processed Snacks with Nuts and Seeds
Instead of chips or cookies, snack on almonds or chia seed granola for healthy fats and antioxidants.
By incorporating these dietary changes, individuals can support their body's natural inflammatory response, promote gut health, and reduce the risk of chronic diseases associated with inflammation. The dietitians at North Texas Nutrition Associates are poised in the latest research and medical nutrition therapy for complex diseases that may warrant personalized and specialized anti-inflammatory diet components for disorders such as MCAS, POTS and HEDS, among others.
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