Anti-inflammatory Diet: The Key to Reducing Inflammation and Preventing Serious Diseases

An anti-inflammatory diet helps reduce chronic inflammation, which can be associated with various serious diseases. Inflammation typically protects the body from threats such as microbes or allergens through occasional episodes of inflammation, which represent a natural immune system response to these threats (Harvard Health Publishing, 2024). However, when inflammation becomes chronic, it becomes harmful to the body and can damage healthy cells, tissues, and organs, increasing the risk of developing serious conditions (Spritzler, 2023), including cancer, heart disease, metabolic syndrome (high blood pressure, high blood sugar, high cholesterol), type 2 diabetes, non-alcoholic fatty liver disease, autoimmune diseases, arthritis, inflammatory bowel diseases (Crohn's disease and ulcerative colitis), chronic kidney disease, Alzheimer's disease and other types of dementia, depression, and osteoporosis (Brody, 2023).

Research shows that certain foods can have anti-inflammatory effects, reducing the risk of developing the aforementioned diseases. Choosing the right foods can help combat chronic inflammation, while poor nutrition can accelerate the development of inflammatory diseases (Harvard Health Publishing, 2024). An anti-inflammatory diet involves consuming foods that naturally reduce inflammation and avoiding those that trigger it. It focuses on plant-based foods such as fresh vegetables, fruits, mushrooms, spices, and other nutrient-dense foods. When it comes to animal products, it is recommended to choose wild fish, organically raised eggs, and meats to incorporate the healthiest protein sources (Popović, 2021). While considered safe, it is recommended to consult with a doctor to tailor the diet to your needs.

In the following, we will discuss foods that cause inflammation, those that reduce it, and practical tips for adopting an anti-inflammatory diet, including a sample daily menu that can support your health.

Foods that Cause Inflammation

Inflammatory foods include:

• Sweets, cakes, and soda: These foods are not nutrient-dense and can be easily overconsumed, leading to weight gain and elevated blood sugar levels. Sugar triggers inflammation in the body, so it is best to limit foods and drinks with added sugars.
• Red and processed meats: Meat products like burgers, steaks, bacon, and sausages contain pro-inflammatory saturated fats that can trigger inflammation.
• Butter, whole milk, and cheese: These foods are rich in saturated fats, so it’s better to choose low-fat products.
• Fried foods: Oils like corn and soybean oil are rich in omega-6 fatty acids, which can increase inflammation when consumed in excess.
• Trans fats: Found in packaged foods as "partially hydrogenated oils," trans fats can increase LDL cholesterol and the risk of heart disease and type 2 diabetes.
• Gluten-containing foods: People with celiac disease or gluten intolerance should avoid wheat, rye, and barley, as gluten can trigger inflammation.
• Alcohol: Moderate consumption may reduce inflammation, but excessive drinking can have the opposite effect. Consult with your doctor about safe amounts (Brody, 2023).

Foods generally considered bad for health, such as sugary sodas, refined carbohydrates, red meat, and processed meats, are also associated with increased inflammation. Although unhealthy food contributes to weight gain, a risk factor for inflammation, studies show that even without obesity, there is a link between certain foods and inflammation. This suggests that food ingredients may have a direct effect on inflammation, independent of calorie intake (Harvard Health Publishing, 2024).

Foods that Reduce Inflammation

An anti-inflammatory diet should ensure a healthy balance of proteins, carbohydrates, and fats in each meal, as well as meet the body’s needs for micronutrients, fiber, and water. Some types of diets may also have anti-inflammatory benefits, including:

• Mediterranean diet, which has shown to reduce inflammatory markers such as IL-17A and IL-6.
• Low-carb diets, which can help reduce inflammation in people with obesity.
• Vegetarian and vegan diets (Spritzler, 2023).

To reduce inflammation in the body, it’s important to consume a variety of nutrient-dense foods (Brody, 2023):

• Fruits and vegetables: Colorful fruits and vegetables, such as leafy green vegetables (spinach, kale), berries, and yellow/orange vegetables, are rich in antioxidants and polyphenols that protect against inflammation.
• Whole grains: Oats, brown rice, and whole wheat bread are rich in fiber, which can reduce inflammation.
• Beans: Beans contain fiber, antioxidants, and other substances that reduce inflammation and the risk of disease.
• Tofu and tempeh: Soy products are rich in polyunsaturated fats, fiber, calcium, and vitamins, and are low in saturated fats, which helps reduce inflammation and lowers the risk of heart disease and diabetes.
• Nuts and legumes: Nuts like almonds, walnuts, and peanuts contain unsaturated fats and anti-inflammatory vitamins and minerals.
• Fish: Fatty fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids that have anti-inflammatory properties.

Anti-inflammatory spices and herbs such as turmeric, garlic, ginger, rosemary, cinnamon, and cardamom have been proven to help reduce inflammation and alleviate pain (Brody, 2023).

Beverages that can help reduce inflammation include green and white tea (which contain polyphenols), coffee (in moderation, rich in antioxidants and caffeine), green smoothies (combining fruits and vegetables), water for hydration (Brody, 2023), and red wine (due to resveratrol, which can have anti-inflammatory properties) (Spritzler, 2023). The following anti-inflammatory "cocktails" are particularly recommended:

• Baking soda and water;
• Green juice with parsley and ginger;
• Lemon and turmeric tonic;
• Bone broth;
• Smoothie with functional nutrients, green vegetables, and berries;
• Matcha tea (Spritzler, 2023).

In addition to a healthy diet, it is crucial to adopt healthy lifestyle habits, such as regular exercise, quality sleep, stress management, and working with your doctor to control health conditions that may contribute to or worsen inflammation (Brody, 2023).

Sample Daily Menu

Below is a sample menu designed to provide nutritional value and support anti-inflammatory eating throughout the day (Spritzler, 2023):

Breakfast:

• 3-egg omelet with 1 cup (110 g) mushrooms and 1 cup (67 g) kale, sautéed in olive oil
• 1 cup (225 g) juicy cherries
• Green tea

Lunch:

• Grilled salmon served on a mixed green salad, drizzled with olive oil and vinegar
• 1 cup (125 g) raspberries, topped with plain Greek yogurt and sprinkled with chopped pecans
• Unsweetened iced tea and water

Snack:

• Bell pepper strips with guacamole dip

Dinner:

• Chicken in curry sauce with sweet potatoes, cauliflower, and broccoli
• 1 glass of red wine (5-10 oz or 140–280 mL)
• 30 g dark chocolate (preferably with at least 80% cocoa)

Conclusion

The anti-inflammatory diet represents a healthy eating pattern that helps reduce chronic inflammation and decreases the risk of developing serious diseases like heart disease, type 2 diabetes, cancer, and many others. By carefully selecting foods that naturally reduce inflammation, such as fruits, vegetables, omega-3 rich fish, and herbs, and avoiding inflammatory foods such as refined sugars, red meat, and processed products, we can support health and disease prevention.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek assistance from your doctor or a qualified healthcare professional.

References

• Primeau, N. (2019, October 29). Sliced broccoli and cucumber on plate with gray stainless steel fork near green bell pepper, snowpea, and avocado fruit [Photograph]. Unsplash. https://unsplash.com/photos/sliced-broccoli-and-cucumber-on-plate-with-gray-stainless-steel-fork-near-green-bell-pepper-snowpea-and-avocado-fruit-l5Mjl9qH8VU
• Popović, T. (2021, June 15). Antiinflamatorna ishrana - namirnice koje ublažavaju upale. Totally Wellness. https://totallywellness.rs/blog/antiinflamatorna-ishrana-namirnice-koje-ublazavaju-upale/
• Brody, B. (2023, September 27). Anti-inflammatory diet: Road to good health. WebMD. Medically reviewed by Jabeen Begum, MD. https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health
• Spritzler, F. (2023, October 12). Anti-inflammatory diet 101: A simple guide to foods that fight inflammation. Healthline. https://www.healthline.com/nutrition/anti-inflammatory-diet-101
• Harvard Health Publishing. (2024, March 26). Foods that fight inflammation. Harvard Health. Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation