By Everything Lifestyle Staff

Healthy habits

What Is the Anti-Inflammation Diet?

Dec 18, 2024 | 9:28 AM

Here are tips to help you reduce inflammation in your body and improve your health.

Chronic inflammation can affect your health in negative ways and contribute to disease, and one of the best ways to lower inflammation in your body is to focus on what you eat. It is known that some foods contribute to inflammation while others help to thwart it so eating and avoiding certain foods can help keep you healthier by reducing inflammation.

Although you may have heard people talking about following an anti-inflammation or anti-inflammatory diet, there is not a specific diet to follow. But there are certain ways you can adapt your eating habits to help reduce inflammation in your body. Here are some of the best foods to eat and avoid to lower inflammation and be healthier.

Foods That Fight Inflammation

Some components of foods have been shown to help lower inflammation, such as antioxidants, polyphenols, fiber, unsaturated fats and omega-3 fatty acids. The best foods to eat if you’re looking to reduce inflammation (and be healthier overall) are whole, unprocessed foods that contain no added sugar or salt. This includes foods such as:

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• Vegetables
• Fruits
• Whole grains, such as oats, quinoa, wild rice, barley and farro
• Legumes, such as beans and lentils
• Lean protein, such as fish and poultry
• Nuts and seeds
• Olive oil
• Herbs and spices
• Low-fat dairy (dairy can be inflammatory so stick to small portions)

The more variety you can add to your plate, and the more colorful, the more inflammation-fighting compounds you’ll eat. Opt for an assortment of fruits and vegetables that span the colors of the rainbow, each with a different nutrient profile of antioxidants, polyphenols and fiber. Get some omega-3 fatty acids and other unsaturated fats from cold water fish, like salmon, sardines, mackerel and trout, as well as nuts, seeds and avocados. And get a healthy dose of fiber from whole grains and legumes, in addition to fruits and vegetables.

Foods That Increase Inflammation

Most of the foods that contribute to inflammation are processed or ultra-processed. They often have little nutritional value and are high in salt, added sugars and/or saturated fat. Added sweeteners are especially inflammatory. Refined white flour is another component of processed food that contributes to inflammation. Most foods that come in a package are highly processed. To lower inflammation, limit or avoid foods such as:

• Snack foods, like chips and pretzels
• Baked goods, such as cookies, cakes, muffins and brownies
• Crackers
• Products made with refined grains, such as bread and pasta
• Sugary cereals
• Ice cream
• Candy
• Processed and cured meats, such as hot dogs, bacon and salami
• Microwaveable and convenience meals
• Dehydrated soups
• Sauces and condiments, such as salad dressing, ketchup and pasta sauce
• Soda
• Juices
• Butter and cheese

Tips to Follow an Anti-Inflammatory Diet

Although there is no specific diet to follow to lower inflammation, start making changes to your diet by eating more foods that fight inflammation and less that cause it. To make it easy to figure out how to do so, focus on eating more foods that are found in nature and less that come from a package.

It’s best to make dietary changes gradually so they’re more likely to be followed over the long term. You don’t want to think of this as a diet that has a beginning and an end, but more like a new lifestyle habit that feels natural and makes you feel better.

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_{Medical Review: Jane Schwartz, RDN, CLT}