Chronic inflammation is even linked to serious health problems like cancer, heart disease, asthma and others. Making lifestyle changes is one way to help fight chronic inflammation, especially by eating an anti-inflammatory diet. Unfortunately, many foods considered part of the traditional western diet can cause inflammation.

When following an anti-inflammatory diet, avoid eating:. Remember, you may not immediately notice the health effects of avoiding these foods.

Stay consistent and persistent to experience the maximum benefits. Some anti-inflammatory foods, herbs and spices offer benefits similar to nonsteroidal anti-inflammatory drugs like ibuprofen.

Best sources: Extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.

Beans How much: About one cup, twice a week or more. Why: Beans are loaded with fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood.

At high levels, CRP could indicate anything from an infection to RA. In a study scientists analyzed the nutrient content of 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds. Beans are also an excellent and inexpensive source of protein and have about 15 grams per cup, which is important for muscle health.

Best sources: Small red beans, red kidney beans and pinto beans rank among the U. Whole Grains How much: Eat a total of six ounces of grains per day; at least three of which should come from whole grains.

One ounce of whole grain would be equal to ½ cup cooked brown rice or one slice of whole-wheat bread.

Why: Whole grains contain plenty of filling fiber — which can help you maintain a healthy weight. Some studies have also shown that fiber and fiber-rich foods can lower blood levels of CRP, an inflammatory marker.

Best sources: Eat foods made with the entire grain kernel, like whole-wheat flour, oatmeal, bulgur, brown rice and quinoa. Some people may need to be careful about which whole grains they eat. Gluten — a protein found in wheat and other grains — has been linked to inflammation for people with celiac disease CD or gluten sensitivity.

Nightshade Vegetables Why: Nightshade vegetables , including eggplant, tomatoes, red bell peppers and potatoes, are disease-fighting powerhouses that boast maximum nutrition for minimal calories. Why not: They also contain solanine, a chemical that has been branded the culprit in arthritis pain.

Test it: Some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain. However, many people do report symptom relief when they avoid nightshade vegetables. So, if you notice that your arthritis pain flares after eating them, consider eliminating all nightshade vegetables from your diet for a few weeks to see if it makes a difference.

Then slowly add them back into your diet to see if symptoms worsen or stay the same. Today, 1 in 4 adults in America live with arthritis Nearly 60 million adults and children in America are diagnosed with arthritis, and most have pain that interferes with their daily lives.

An anti-inflammatory diet may help reduce inflammation and improve symptoms of some common health conditions, such as rheumatoid arthritis.

There is no single anti-inflammatory diet, but a diet that includes plenty of fresh fruits and vegetables, whole grains, and healthy fats may help manage inflammation.

Anyone who has a chronic health condition that involves inflammation should ask a healthcare professional about the best dietary options for them. People with the endomorph body type can gain weight quickly.

They may wish to avoid processed foods and those with a high fat content. Learn more here. However, it should be a gradual process. Learn more about no-sugar diets…. Leaky gut syndrome causes uncomfortable digestive symptoms.

Making certain dietary changes may help people manage these symptoms. Find out which foods…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other….

A new study showed that a Mediterranean or MIND diet improved women's cognitive health during midlife. The study of twins found that those….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Anti-inflammatory diet: What to know. Medically reviewed by Katherine Marengo LDN, R. What is the diet? Who can it help? Foods to eat Foods to limit Diet tips FAQs Takeaway Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances.

What is an anti-inflammatory diet? Foods to eat. Foods to limit. Anti-inflammatory diet tips.

If you're trying to lose weight, reducing inflammation and lowering calories can play a big role. We set this plan at 1, calories per day, which is a level where most people will lose weight, plus included modifications for 1, and 2, calories a day, depending on your calorie needs.

The anti-inflammatory diet focuses on healthy fats, nutrient-dense foods, complex carbohydrates, legumes and plenty of fruits and vegetables. You won't see processed foods, excess added sugars, refined grains like white bread and white flour or red meat more than once or twice a week.

The goal of this healthy diet is to reduce chronic inflammation in the body. While inflammation is a necessary reaction of the body to acute injury, research shows that underlying chronic inflammation is associated with chronic diseases.

For example, a study published in the journal Nature Medicine states that chronic systemic inflammation—inflammation that is throughout the body—is a cause of many diseases, including cardiovascular disease, diabetes, cancers, chronic kidney disease, non-alcoholic fatty liver disease, autoimmune disorders and neurodegenerative disorders.

You can combat some of the inflammation through lifestyle changes, like getting enough sleep, engaging in physical activity, lowering your stress and eating foods that have been shown to lower inflammation and cutting back on those that tend to cause it.

The anti-inflammatory diet is very similar to the Mediterranean diet , another popular and health-enhancing plan. Both diets focus on nutrient-dense foods, healthy fats and plenty of nutritious produce while limiting processed foods, red meat and added sugars.

One small difference between the two plans is that the anti-inflammatory plan focuses on including fruits and vegetables specifically shown to reduce inflammation—such as dark leafy greens and blue and red fruits and vegetables, like cherries, pomegranates, berries and beets.

Daily Totals: 1, calories, 54 g protein, g carbohydrates, 31 g fiber, 86 g fat, 1, mg sodium. To make it 1, calories: Change A. snack to 1 clementine. Daily Totals: 1, calories, 85 g protein, g carbohydrates, 38 g fiber, 60 g fat, 1, mg sodium.

To make it 1, calories: Omit the walnuts at breakfast and switch P. snack to 1 medium orange. To make it 2, calories: Add 3 Tbsp. natural peanut butter to A. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Daily Totals: 1, calories, 58 g protein, g carbohydrates, 35 g fiber, 77 g fat, 1, mg sodium. snack to 1 clementine and omit the baguette at dinner. To make it 2, calories: Add 1 medium orange to breakfast, add 1 large pear to A.

snack, and add 3 Tbsp. natural peanut butter to P. Daily Totals: 1, calories, g protein, g carbohydrates, 31 g fiber, 66 g fat, 1, mg sodium. snack and switch P. To make it 2, calories: Increase to 4 Tbsp. Meal-Prep Tip: Reserve 2 servings of the Vegan Mediterranean Lentil Soup to have for lunch on Days 6 and 7.

Daily Totals: 1, calories, 59 g protein, g carbohydrates, 40 g fiber, 79 g fat, 1, mg sodium. To make it 1, calories: Switch A. snack to 1 clementine and omit the avocado at dinner. To make it 2, calories: Add 1 slice sprouted-wheat toast with 1 Tbsp.

natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A. snack, and increase to 1 whole avocado at dinner. Daily Totals: 1, calories, 72 g protein, g carbohydrates, 33 g fiber, 65 g fat, 1, mg sodium.

snack, add 1 serving Everything Bagel Avocado Toast to lunch, and add 1 medium orange to P. Daily Totals: 1, calories, 54 g protein, g carbohydrates, 44 g fiber, 72 g fat, 1, mg sodium. natural peanut butter to breakfast, add 1 large pear to A.

It is when our immune system fails to switch off the inflammatory process that problems may occur. What should have been an acute, fast-acting reaction is at risk of becoming a chronic, long-term condition with a damaging impact on our health and wellbeing.

Our lifestyle may also be a risk factor for some inflammatory conditions — obesity and being overweight in particular puts you at a greater risk. Other inflammatory conditions have a hereditary connection; these atopic conditions include asthma, allergy and skin conditions such as eczema and psoriasis.

Following an anti-inflammatory eating plan may help manage symptoms by reducing the effects of inflammation. The 'diet' advises the restriction of certain foods while encouraging others, and may recommend eating at specific times to influence the inflammatory process.

An anti-inflammatory diet focuses on foods that are rich in healthy fats, lean proteins and plant compounds — so whole plant-based foods and oily fish are key. The diet also aims to stabilise blood sugar , and by so doing regulate insulin response.

This is important because insulin may influence the control mechanisms that manage the inflammatory process. Discover our full range of health benefit guides and find out more about ingredients with anti-inflammatory properties such as turmeric and salmon.

The anti-inflammatory diet works by reducing the intake of pro-inflammatory foods whilst promoting those that may help reduce inflammation. Some of the components of the diet, like oily fish and unsalted nuts contain omega-3 fatty acids that may partly inhibit aspects of inflammation, while others are high in protective compounds, called antioxidants , that help prevent the inflammatory effects of an everyday process, called oxidation.

Typically, fast and processed foods that are high in fat, sugar and salt are eliminated or at least minimised and replaced with whole foods with an emphasis on colourful fruit and vegetables, fish and other lean proteins and wholegrains.

Most experts advocate a Mediterranean-style of eating , because it is thought that the variety of whole foods typical in a traditional Mediterranean diet work together to promote the desired anti-inflammatory effects, rather than one specific food being the answer.

For example, if you carry a lot of extra weight, you may benefit from more protein in your diet, because protein promotes a process called thermogenesis which helps with weight management and hormonal control. Similarly, a food that may typically work to reduce inflammatory symptoms for most people may have the opposite effect if you happen to have an intolerance or allergy to it.

There is also the question of meal timing; the very action of eating is pro-inflammatory, so allowing the gut time to rest by adopting the approach of an eating window may prove helpful. Olive oil is a key component of the Mediterranean diet and a rich source of beneficial mono-unsaturated fats.

The oil described as extra-virgin is minimally processed and retains more protective plant compounds known as polyphenols , which may be effective against inflammation and pain. As a guide, aim to include tbsp oil in your diet daily. Fatty varieties of fish , such as salmon, trout and sardines, supply long-chain omega-3 fatty acids that have potent anti-inflammatory properties.

Aim for at least two portions g cooked weight weekly. These are a source of omega-3 fatty acids, although in the less active short chain form. Walnut s are an especially good source.

Leafy greens, berries and avocado contribute beneficial plant compounds , which help lessen the effects of inflammation. Include at least five portions of different fruit and vegetables in your diet daily, and choose from a variety of colours like dark green, orange, yellow, red and purple.

These provide fibre and slow-releasing energy that help stabilise blood sugar and insulin response. We describe these foods as having a low glycaemic index GI.

Combining these with healthy fats and lean protein reduces the glycaemic load of a meal. These are easily broken down by the body and rapidly absorbed, which means they may cause spikes in blood sugar and as a result trigger insulin.

They are also typically of low nutritional value and easy to overeat. Examples include white rice, bread, pasta and processed foods, all of which have a high glycaemic load. Cakes, biscuits and fizzy drinks disrupt blood sugar and promote the release of inflammatory chemicals, called cytokines.

These are associated with reduced gut health and can disrupt the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response. Foods rich in trans fats and saturated fats increase inflammation, especially in those who are overweight or in the obese category.

These are rich in omega-6 fatty acids. Early research suggested that too many of these omega-6 fats may have a pro-inflammatory effect. However, more recent findings suggest this is not quite as clear-cut as was originally thought, but because our modern diets contain such a lot of them we should try to minimise our intake, and focus instead on foods rich in omega-3 fatty acids.

Higher consumption of meats such as bacon, sausages and salami is associated with increased inflammation , especially for those who are overweight.

Although low to moderate consumption of alcohol , most notably red wine may offer benefits, consistent higher levels triggers inflammation.

Obesity is a silent inflammatory condition, where the excess fat causes over-production of inflammatory chemicals. It is referred to as 'silent' because it takes place without pain. In time, this may lead to systemic inflammation, metabolic syndrome and eventually type 2 diabetes.

Following a calorie restricted, anti-inflammatory diet comprising low GI foods, whole-grains, legumes, nuts, seeds, fish, olive oil and colourful fruit and vegetables may be effective both for weight loss and for reducing the more problematic weight around the middle , known as belly fat.

We all have a unique immune system that responds to circumstances differently, so the effects of any dietary protocol will vary from person to person. Other factors include the level of compliance with the diet and your commitment to make positive change.

The complexity of the inflammatory process explains why many people find a multi-pronged approach best for helping manage their symptoms.

An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence supports that for some people, the right diet may well ease symptoms or act as a valuable complement to medical or physical interventions, making day-to-day symptoms more manageable.

Generally speaking, the healthy principles on which an anti-inflammatory diet is founded makes this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition.

This is because the diet promotes blood sugar control, includes adequate dietary fibre, promotes beneficial fats, lean protein and supplies protective plant compounds. However, you should remember that diet alone is unlikely to be the answer for all people and, in such cases, it is worth considering other influences on the immune system.

Aspects to consider include access to the outdoors during daylight hours, especially in the morning, as well as screen use during the evening. Stress , insufficient physical activity, smoking, excess alcohol and lack of sleep also promote inflammation. Although diet may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner.

Why are Mediterranean foods so healthy? She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.