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Skip to content Everything you need to know about the Anti-Inflammatory diet , including foods to eat, menus, FAQs, shopping lists, and more. What is the Anti-inflammatory Diet Plan?
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Various fasting protocols purport to lower inflammation just by changing when you eat. The only common thread among these approaches seems to be that they've all picked their own villain to focus on. For some, the villain is beans. For others, it's grains - or dairy - or foods that contain carbohydrates. An anti-inflammatory diet is a meal plan that focuses on: a consuming foods that help reduce inflammation, and b avoiding foods that increase inflammation.
Because there are dozens of variations, I wouldn't say there is one specific protocol we can point to and say " that is THE Anti-Inflammatory Diet. Before showing you a simplified and more effective approach, you need to understand the basics of inflammation — including why it's a problem in the first place. There are a lot of misconceptions about anti-inflammatory diets.
And about inflammation in general. These core concepts will allow you to cut through the diet industry hype, focus on what matters, and build your own customized anti-inflammatory plan. In the sections below, we've summarized the following for you:. But, when inflammation stays high for a long time, a host of cascading, negative side effects start coming to the surface. This can lead to the breakdown of joint structures, heart disease, and even damage to your gut lining.
There are three main types or phases of inflammation: acute, subacute, and chronic. Acute inflammation refers to the immediate immune response your body initiates after encountering an injury, pathogen, or anything that threatens that meat-suit of a body you walk around in all day. Think about the last time you smacked your head on something.
Within seconds, you noticed redness and swelling. While some of that can be explained simply as tissue damage, most of the physical changes you see are caused by the rush of blood and nutrients your body is pumping to the injury site. The purpose of all this commotion is to deliver oxygen and nutrients to repair and remove damaged tissue.
Protocols like ice therapy and compression are often used to reduce pain and limit swelling — but your body needs a certain amount of acute inflammation to heal itself. Subacute inflammation describes the transition period between acute and chronic inflammation. This phase lasts roughly two to six weeks. This is not generally considered one of the main categories of inflammation, but it's worth mentioning here because it is a pivotal time period.
Successful intervention during this phase can send the injury recovery process on a shorter path. While failing to do so, or doing things that make the injury worse, will send the body toward chronic inflammation. Chronic inflammation is low-grade inflammation that lasts for periods of several months or longer for years, or the rest of a lifetime, in many cases.
Though chronic inflammation can be an extension of an acute injury, it generally arises in environments where one or more variables like disease states or poor nutrition is present — causing systemic, total-body inflammation. In the acute phase, inflammation is necessary to deliver fresh oxygen and nutrients to injured tissues and organs.
Even in the subacute phase, some inflammation is necessary to stimulate and continue the healing process. But when inflammation lasts for several weeks, or months, it becomes a big problem — increasing risk of multiple deadly diseases. In fact, the " Inflammation Theory of Disease " states that chronic inflammation is the underlying cause of or main expediting factor in most common diseases : including heart disease, cancer, diabetes, arthritis, and Alzheimer's disease.
Over the past few decades, evidence supporting this theory has piled up. This has aided our understanding of the biggest scourges of humanity and opened up new treatment options. Whether or not inflammation is the cause of most diseases or not, it's clearly a factor.
And, the negative effect on quality of life doesn't get enough attention. It doesn't just damage your health over the long term. It makes you miserable in the short term. Severely handicapping your quality of life. Because so much of the media and documentation on inflammation focuses on deadly diseases, this point gets lost.
So it's worth mentioning again. If you have low-grade chronic inflammation, it's damaging your quality of life in every way — the way you look, how you feel, and even how effectively you think. The list of common symptoms below makes this point abundantly clear. Symptoms of chronic inflammation are far ranging, including everything from general fatigue to weight gain. While most people have or will experience one or two of these symptoms, pay close attention if several of these describe you:.
While some of these are out of your control — like genetics and age — you can influence most of the factors that lead to chronic inflammation. Paradoxically, long-term use of NSAIDs like naproxen and ibuprofen can actually increase levels of low-grade chronic inflammation. A study published in the journal Medical Hypothesis concluded that use of anti-inflammatory agents could down-regulate our body's natural ability to manage inflammation.
Besides the myriad of negative side effects associated with long term use of anti-inflammatories, this is another reason why drugs and OTC products are not a viable long-term solution. And, why we recommend natural methods of managing inflammation, pain and oxidative stress.
Not for managing symptoms of chronic inflammation. Now that we've established WHY inflammation is bad, and exactly WHAT it does —it's worth addressing what the benefits of eating an anti-inflammatory diet are.
While you could easily just reverse the list of "symptoms of" we already discussed, here is what you can expect by following a true anti-inflammatory diet that is, an eating strategy that systematically and progressively reduces levels of inflammatory markers in your body.
If you want a more objective method of measuring your anti-inflammatory efforts — ask your doctor to help you set benchmarks for each measure above, and monitor them over time using a series of lab tests. While it would be ideal to have benchmark levels of these three indicators, it's much more practical to monitor changes in weight body fat , pain levels, energy, and cognitive function.
If you are losing excess body fat and noticing improvements in these measures, your inflammation levels are almost certainly improving as well. As more research emerges linking inflammation with obesity, chronic pain, and disease — the popularity of anti-inflammatory dieting has followed.
Tom Brady's unconventional diet , Whole30, the Paleo Diet, Vegetarianism, the Carnivore Diet eating only meat , and various Intermittent Fasting protocols all purport to reduce inflammation levels in the body. Nightshade vegetables are a family of plants called Solanaceae. Common 'nightshades' include tomatoes, white potatoes, egg plant, and bell peppers. Another plant in this category is belladonna —aka "Deadly Nightshade. Though some popular diets have perpetuated this myth, there is no solid evidence that this humble family of vegetables causes inflammation.
In fact, many nightshades like cayenne pepper and bell peppers are known to actually reduce inflammation. Should you eat ONLY meat? In a study looking at adults with excess weight, those who ate strawberries had lower levels of certain inflammatory markers associated with heart disease Tomatoes are an excellent source of lycopene, an antioxidant which may reduce inflammation 24 , 25 , 26 , In fact, one study found that subjects that drunk tomato juice significantly lowered inflammatory markers in women with excess weight Tomatoes also contain lots of other nutrients and minerals important for health like vitamin C and potassium.
All kinds of fruits and vegetables can help reduce inflammation and leafy green vegetables, in particular, are very potent.
Combining an anti-inflammatory diet with sufficient amounts of exercise and sleep can help with the following:. It is high in the foods that help fight inflammatory markers such as fruits, vegetables, nuts, whole grains, fish, and healthy oils.
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