Inflammation is a natural biological response of the body against harmful substances, toxins, microbes, or injury. It is a defensive mechanism of the body to protect its cells from getting harmed. An anti-inflammatory diet is composed of foods that are rich in antioxidants which help in reducing inflammation and improving health conditions.

If inflammation persists for weeks, months, or years, it becomes chronic. Chronic inflammation is harmful and can lead to a variety of chronic inflammatory diseases such as asthma, rheumatoid arthritis, and psoriasis (1). 

An anti-inflammatory diet favors foods containing omega-3 fatty acids, healthful fats, fresh fruits and vegetables, lean protein, whole grains, and spices. It limits the consumption of red meats, processed foods, and alcohol.

A low-carb diet and the Mediterranean diet are examples of anti-inflammatory diets (2).

What is Inflammation?

When any harmful foreign substance (such as chemicals, invading microbes) enters your body, it triggers an inflammatory response in your body. This inflammatory response triggers a process called inflammation.

Inflammation is a naturally occurring immune response that protects your body from illness, infection, or injury. Such an inflammatory response increases the production of immune cells, white blood cells, and cytokines to defend your body (3).

Acute or short-term inflammation – It is caused by any noxious stimuli, it starts rapidly and the symptoms last for a few days. Acute inflammation is characterized by swelling, redness, and pain.

Chronic or long-term inflammation - Sometimes, the inflammation persists for a more extended period without any noticeable symptoms. Such an inflammation is called chronic inflammation. It begins to damage healthy tissues. Chronic inflammation leads to an increased risk of arthritis, Alzheimer’s disease, autoimmune disorders, cancer, diabetes, cardiovascular disease, inflammatory bowel disease, etc. (4)

Common Causes of Inflammation

There are different factors that can cause inflammation in the body. The most common causes are:

Pathogens – any harmful bacteria or virus.

External injuries – damage due to any foreign substance.

Exposure – any chemical or radiation (5).

Certain lifestyle activities, such as foods that have been associated with an increased risk for chronic diseases, including heart disease and type 2 diabetes, are associated with excess inflammation in the body (6).

Regular consumption of vegetable oil leads to an imbalance of omega-3 and omega-6 fatty acids, which in return stimulates the inflammatory response leading to inflammation.

Packaged and processed foods are rich in trans fats which damages the endothelial lining of arteries and increases the risk of inflammation (7).

Excessive intake of high-fructose corn syrup, refined carbs, and sugary foods contribute to the inflammation associated with obesity, diabetes, and insulin resistance.

Moreover, excessive alcohol consumption also has an inflammatory effect on your body. Among non-dietary factors, sedentary behavior also contributes to an increased risk of inflammation (8).

Anti-inflammatory Diet

Eating habits possess a significant impact on your health. Natural anti-inflammatories are naturally occurring anti-inflammatory foods that reduce the risk of inflammation.

Along with medications and other treatments, an anti-inflammatory diet can help reduce inflammation and health risks.

The anti-inflammatory diet is a balanced diet that boosts your intake of antioxidant and anti-inflammatory-rich foods. The anti-inflammatory diet is designed to provide a healthy balance of fat, protein, and carbs at each meal.

It is enriched with fiber, minerals, vitamins, and water to meet the recommended nutrient requirements.

An anti-inflammatory diet focuses on fresh vegetables and fruits, which are good sources of antioxidants. Antioxidants work by neutralizing free radicals. Free radicals are reactive molecules that are produced during metabolism. Excessive accumulation of free radicals triggers an inflammatory response and leads to inflammation (2).

A low-carb-based diet is an anti-inflammatory diet that reduces inflammation. The anti-inflammatory effect of the low-carb diet is specifically significant for people with metabolic syndrome or obesity (9).

Moreover, vegetarian diets are also associated with reducing the risk of inflammation (10). The Mediterranean diet is one of the standard anti-inflammatory diets, which plays a significant role in reducing inflammatory markers, such as Interleukin 5 and C-reactive protein (11).

10 Health Benefits of an Anti-inflammatory Diet

The anti-inflammatory diet is beneficial in many ways. Chronic inflammation is the root of various serious diseases. Consumption of foods with anti-inflammatory properties reduces the risk of inflammation.

The risk of associated health complications is also reduced, such as heart disease, arthritis, obesity, Alzheimer’s disease, inflammatory bowel diseases, etc. The antioxidants-rich anti-inflammatory diet improves overall health and leads to a healthier and longer life.

May Aid in Arthritis

In arthritis, inflammation attacks joint tissues, leading to increased joint fluid, joint swelling, bone and cartilage damage, and muscle loss.

An anti-inflammatory diet is reported to reduce chronic pain and other symptoms of rheumatoid arthritis (RA) and osteoarthritis.

A study conducted on 50 rheumatoid arthritis patients investigated the effects of an anti-inflammatory diet and concluded that the proposed anti-inflammatory diet exerted positive effects on the patients of RA (14).

It is also effective against other types of inflammatory arthritis, such as ankylosing spondylitis and psoriatic arthritis (15).

Reduces the Risk of Cancer

Chronic inflammation plays a significant role in the development of cancer. Some cancers, such as liver cancer, stomach cancer, esophagus cancer, and colon cancer, are associated with local inflammation.

The significant risk factors in the prevalence of cancer are high levels of inflammatory markers and inflammation-modulating molecules.

Studies have reported a significant association between an anti-inflammatory diet and a reduced risk of cancer (16).

According to a study conducted on 1064 female breast cancer survivors, a long-term anti-inflammatory diet may increase the chances of survival of breast cancer survivors by regulating the levels of inflammatory markers (17).

Prevents Skin Aging

An anti-inflammatory diet contains anti-inflammatory foods loaded with various antioxidants, vitamin A, vitamin C, vitamin K, calcium, lutein, folate, anthocyanins, etc.

These antioxidants protect your skin from damage due to stress, sun, and pollution by maintaining the inflammatory response and preventing the loss of collagen.

Vitamin C is necessary for the production of collagen. Collagen is the main protein in the skin that gives it elasticity and strength (18).

Helps in Inflammatory Bowel Diseases

An anti-inflammatory diet is effective against inflammatory bowel disease (IBD) as it restricts the consumption of certain carbohydrates, excess fat, and lactose which worsens the symptoms of IBD.

The IBD anti-inflammatory diet (IBD-AID) consists of foods including poultry, lean meat, omega-3 eggs, nuts flour, fresh yogurt, and some selected fruits and vegetables.

IBD-AID includes pre-and pro-biotic foods to restore the balance of intestinal flora. It allows mackerel, salmon, herring, and sardines, which are good sources of omega-3 fatty acids. Omega-3 fatty acids have an anti-inflammatory effect (19).

Reduces Inflammation in Type 2 Diabetes

Type 2 diabetes (T2D) is a growing health problem and has been categorized as an inflammatory disease. It is recommended to adopt a dietary plan containing food with glycemic control and anti-inflammatory properties to reduce diabetes-associated inflammation. 

An anti-inflammatory diet along with several low-fat diets is associated with lower inflammatory markers. Thus, it reduces inflammation in diabetic patients (20).

Reduces the risk of Heart Disease

It has been reported that oxidative stress has a major role in coronary artery disease and stroke.

The anti-inflammatory diet is more effective in reducing the risk of heart diseases.

Consumption of fish, fruits, and vegetables is reported to reduce the risk of atherosclerotic disease. It is the plant-based, low-carb diet containing foods that prevent inflammation and reduce the risk of cardiovascular diseases (21).

  Obesity

Obesity is closely linked to increased inflammation in the body. When adipose tissue inflammation grows, this becomes a powerful impulse for elevated systemic inflammation leading to obesity.

The reverse of this disorder is conveniently accomplished by an anti-inflammatory diet that decreases inflammation of all sorts that contribute to obesity.

The anti-inflammatory diet proposed for obesity is a low-glycemic index diet with low omega-6 fatty acids and high omega-3 fatty acids (22).

May reduce Alzheimer’s related inflammation

Studies have reported that anti-inflammatory dietary patterns have neuroprotective effects.

Several observational studies have found a positive association between anti-inflammatory diets and improved cognitive performance.

An anti-inflammatory diet contains omega-3 fatty acids, antioxidants, and polyphenols that can inhibit neuroinflammation associated with Alzheimer's disease (23).

Asthma

An anti-inflammatory diet rich in fruits and vegetables and low in refined grains and saturated fat protects against asthma and reduces asthma symptoms.

Severe asthma occurs due to inflammation, leading to functional failure of the lungs.

An anti-inflammatory food is highly recommended for people with asthma. It contains all the essential nutrients like vitamins, minerals, and antioxidants to prevent inflammation of the lungs from causing asthma (24).

Psoriasis

Psoriasis is a chronic inflammatory condition. Studies have shown that an anti-inflammatory diet reduces chronic inflammation of psoriasis and has a beneficial impact on systemic inflammation.

Many autoimmune disorders, such as psoriasis, can benefit from an anti-inflammatory diet and it is associated with less severe psoriasis.

In the event of psoriasis, certain anti-inflammatory ingredients, such as fruit, vegetables, and balanced oils, can be shown to be helpful (25).

What Foods to Avoid on an Anti-inflammatory Diet

Some foods contain certain ingredients that can trigger an inflammatory response or worsen the existing inflammation.

Consumption of such foods increases the risk of chronic inflammation leading to various health complications. It is necessary to avoid or minimize the intake of these inflammation-triggering foods altogether.

The pro-inflammatory foods include:

• Alcohol – Excessive alcohol and other beverages consumption
• Certain oils – processed seed and vegetable oils such as corn, sunflower, safflower, and soybean oil
• Packaged snacks – chips, crackers, and pretzels
• Processed meat – hot dogs, sausages, bologna, etc.
• Refined carbs – white pasta, white bread, etc.
• Sugary products – high fructose corn syrup, fruit juices, sugar-sweetened drinks, candies, cookies, pastries, ice cream, cake, etc.
• Trans-fats – foods with partially hydrogenated ingredients (2 , 12).

What Foods to Eat on an Anti-inflammatory Diet

The naturally occurring anti-inflammatory foods can reduce inflammation and improve your health. These foods are enriched with antioxidants, polyphenols, omega-3 fatty acids, and fibers.

Including these anti-inflammatory foods in your diet to reduce the risk of inflammation.

Foods containing anti-inflammatory properties include:

• Beans – pinto beans, black beans, and red beans
• Chocolate – dark chocolate (cocoa – at least 70%)
• Fatty fish – sardines, salmon, tuna, herring, anchovies, and mackerel
• Healthy fats – coconut oil and olive oil
• High-fat fruits – olives and avocados
• Nuts – pecans, almonds, walnuts, and hazelnuts
• Peppers – chili peppers and bell peppers
• Spices – turmeric, cinnamon, fenugreek, etc.
• Tea – green tea
• Vegetables and fruits – cauliflower, cabbage, broccoli, Brussels sprouts, kale, spinach, grapes, cherries, strawberries, raspberries, blueberries, blackberries, oranges, apple, etc.
• Whole grains – brown rice and oats (2, 13).