Health Benefits of an Anti-Inflammatory Dietary Pattern
There are many diets to choose from, most of which are centered around deprivation. Due to their extremely low caloric intake, most diets lack the full spectrum of nutrients your body requires to thrive. These diets aren’t sustainable. An anti-inflammatory dietary pattern nourishes your body and reduces your risk of chronic inflammation without leaving you feeling hungry and drained. This diet is actually easy to sustain long-term.
What Is Inflammation?
Not all inflammation is bad, but it’s important to understand the difference. There are two types of inflammation: acute and chronic.
Acute inflammation—acute inflammation occurs after an injury or infection. For example, if you sprain your ankle, you are likely to experience swelling. The swelling is caused by your body’s natural healing process. White blood cells travel to your ankle, or the area of injury or infection, to heal and repair. With proper care (with a sprained ankle, its often elevation, ice, and rest) the inflammation should subside.
Chronic inflammation—chronic inflammation can occur when acute inflammation isn’t properly treated. It can also be caused by exposure to bacteria or toxins. You may not be able to see or feel your internal swelling, but you may experience its negative effects. The longer the bacteria or toxins are present, the greater your risk of developing ripple-effect illness or disease.
According to the Cleveland Clinic, chronic inflammation may increase the risk or severity of:
Alzheimer's disease
Asthma
Cancer
Heart disease
Rheumatoid arthritis
Type 2 diabetes
How Is Diet Linked to Chronic Inflammation?
There are a variety of ways that toxins and bacteria can enter the body, including through the foods you eat. Processed foods contain chemically derived synthetic ingredients that introduce toxins to the body. The more processed foods in your diet, the higher your likelihood of chronic internal inflammation.
Whole foods, including fruits, vegetables, nuts, seeds, and low-processed dairy and meat products contain antioxidants. Antioxidants fight the toxins (oxidants) that enter your body from food and other sources. Even with the most wholesome diet, toxins will enter your body. So, antioxidants are essential.
What Foods to Include in Your Anti-Inflammatory Diet?
Unprocessed foods are foods in their natural state, such as raw, cooked, juiced, or blended fruits and vegetables. Low-processed foods are foods close to their natural state. For example, pressing olives into olive oil, canning fruits and vegetables, roasting nuts in salt and herbs, and nut butter.
Some foods are higher in antioxidants than others but try to build your diet around unprocessed and low-processed whole foods.
This includes:
Fruits, especially berries
Vegetables, especially dark leafy greens
Olive oil, coconut oil, and other low-processed oils
Fatty fish like salmon and tuna
Low-processed meat and dairy products
Nuts and seeds
Red wine in moderation
Red meat in moderation
Water and unsweetened herbal tea
What not to eat for inflammation?
Keep the foods below to a minimum, reserving them for holidays, vacations, and other special occasions.
Fried foods
Trans fat
Refined carbs
Processed oils
Processed meats
Processed candy and snacks
High-sugar foods and beverages
Alcohol
What Are Other Ways to Minimize Toxins in Your Body?
Being more intentional with your food choices is essential, but you must take a whole-body approach to boost your immune response.
Proactively manage stress.
Maintain a healthy weight.
Quit smoking.
Avoid second-hand cigarette smoke.
Exercise and sweat regularly.
Get adequate sleep.
Need Help Building Your Anti-Inflammatory Diet?
If you would like to learn more about what to eat for inflammation or personalizing your nutrition in any way—reach out to Nina’s Nutritional Values!