Is the Anti-Inflammatory Diet Right for You?

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Woman choosing between healthy and unhealthy food. Character thinking over organic or junk snacks choice. Vector illustration for good vs bad diet, lifestyle, eating concepts

Inflammation plays an important role in our bodies. A healthy inflammatory response helps us fight off illnesses and toxins, and aids the healing process. When inflammation becomes chronic, however, it can lead to a long list of serious health conditions. Fortunately, there’s evidence that adopting an anti-inflammatory diet can lower the risks of chronic inflammation, aid weight loss, and may even prevent many immune-related health conditions.

What is the Anti-Inflammatory Diet?

The anti-inflammatory diet isn’t a specific diet, but rather a style of eating. It focuses on nutrient-rich whole foods containing high levels of fiber, antioxidants, and Omega-3 fatty acids while discouraging foods that stimulate an inflammatory response.

Some examples of anti-inflammatory foods include:

  • Fruits and vegetables, especially those with a high vitamin K content like cherries, blackberries, blueberries, tomatoes, spinach, kale, broccoli, cabbage, and collards
  • Whole and unrefined grains, like oatmeal, flax, brown rice, barley, and whole wheat bread
  • Plant-based proteins, like walnuts, almonds, and beans
  • Fatty fish, like salmon, mackerel, tuna, and sardines
  • Herbs and spices, like turmeric, garlic, and ginger

Why is the Anti-Inflammatory Diet Beneficial?

The immune system is activated anytime it encounters something foreign (like pollen, microbes, or chemicals) which triggers the process known as inflammation. During inflammation, the body releases antibodies and proteins, and increases blood flow to the area that’s seen as “under attack”. Normal inflammation triggered by illness or injury generally lasts a few hours to a few days, depending on what caused the initial immune response.

When the inflammatory response lingers for an extended or indefinite amount of time, it’s considered chronic. This puts your body in a constant state of alert that can eventually lead to damage to the affected tissues and organs. Many major diseases—including heart disease, cancer, asthma, diabetes, arthritis, Alzheimer’s, and depression—have been linked to chronic inflammation.

Some studies have also found that inflammation can interfere with the body’s response to leptin, a hormone that signals whether you’ve had enough to eat. If the brain doesn’t receive this signal, it can lead to overeating and weight gain.

By choosing a diet rich in anti-inflammatory foods, you may be able to reduce your risk of illnesses and maintain a healthy weight.

Foods to Avoid on the Anti-Inflammatory Diet

Nutritional food for heart health wellness by cholesterol diet and healthy nutrition eating with clean fruits and vegetables in heart dish by nutritionist and doctor recommended for patient well-being

As a general rule, you’ll want to avoid any foods that are highly processed, greasy, or very sweet. This includes foods like cookies, cakes, and soda. Not only do these foods cause inflammation and lack nutritional value, but they can also contribute to weight gain, high cholesterol, and high blood pressure.

Other foods you should avoid include:

  • Red meat and processed meats, like hot dogs or sausages
  • Whole milk, butter, and cheese
  • Fried foods, like fried chicken or French fries
  • Coffee creamers, margarine, or anything else containing trans fats or “partially hydrogenated oil”
  • Wheat, rye, barley, and other high-gluten grains (if you have celiac disease)
  • Refined carbohydrates, like white bread or pastries

Tips for Starting the Anti-Inflammatory Diet

The anti-inflammatory diet isn’t very restrictive, which makes it easy for many people to adopt. Here are some simple things you can do to ease into the diet:

  • Eat more whole plant foods like fruits, vegetables, whole grains, and legumes
  • Focus on foods that are high in antioxidants, like berries, leafy greens, beets, beans, lentils, ginger, turmeric, and green tea
  • Focus on omega-3s, which are found in fatty fish, nuts, flaxseed, and soy
  • Eat less red meat
  • Cut out processed foods as much as possible

Ready to Take the Next Step in Your Health Journey?

To reduce inflammation, it’s best to aim for a healthy diet that focuses on eating nutritious whole foods. Besides lowering inflammation, many of these foods can also benefit your weight, general sense of well-being, and overall quality of life.

If you’d like to learn more about the anti-inflammatory diet or would like additional support on your health journey, schedule a consultation with Dr. Jennifer Hubert. From effective medical weight loss programs to nutritional counseling, she can help you develop a healthier lifestyle and ensure long-term success. Contact Dr. Hubert’s office today to get started on the path to holistic wellness.