The Anti-Inflammatory Diet: Key Facts You Should Know
The anti-inflammatory diet has recently become increasingly popular among individuals aiming to adopt a healthier lifestyle.
But what exactly does this approach involve? With insights from Dr. Yaiza Acosta, a nutritionist and sports medicine specialist, we’ll walk you through everything you need to know about this way of eating.
What is an anti-inflammatory diet?
The anti-inflammatory diet is a nutritional approach aimed at helping regulate the body's inflammatory responses. According to Dr. Yaiza Acosta, “its main goal is to support overall health and lower the risk of chronic inflammatory conditions such as diabetes, cardiovascular disease, mental health issues, and digestive disorders.
Understanding Inflammation: Why Managing It Matters for Your Health
Inflammation is the immune system’s natural response to potential threats, designed to eliminate danger and safeguard the body. It can be triggered by external factors like physical injury or an unbalanced diet.
“Under typical circumstances, this reaction is short-term and tightly regulated,” explains Yaiza. “However, when inflammation becomes excessive or long-lasting, it can turn into a chronic condition.” This ongoing inflammatory state may contribute to the onset of cardiovascular, neurological, or metabolic diseases. In these cases, the body’s own defense mechanism can end up doing more damage than the initial issue it was meant to resolve.
Process of inflammation in the human body
When the body faces an attack, it can respond at various levels—cellular, tissue, or organ—with the goal of preserving its integrity both locally and throughout the system.
The immune system identifies the initial threat and initiates a coordinated response. This sets off a chain of reactions aimed at managing the situation. A key part of this process involves the release of inflammatory mediators, such as cytokines, whose levels help determine the intensity and duration of the inflammatory response.
Why Maintaining a Balanced Nutrient Intake Matters
The nutrients obtained from our daily food intake play a vital role in fueling the body and enabling it to perform everyday tasks efficiently. It's important to ensure a consistent and balanced intake of proteins, fats, carbohydrates, vitamins, and minerals to support a healthy and well-functioning diet.
- To make thoughtful and healthy food choices, we can turn to the food pyramid, which acts as a practical guide and forms the foundation of a balanced and nutritious diet.
Possible symptoms of long-term inflammation
Under typical circumstances, inflammation is a self-regulating and temporary response. But when the body’s mechanisms fail to resolve the issue and eliminate the root cause, chronic inflammation can set in, lasting for months or even years. Dr. Acosta explains that "when inflammation becomes long-lasting, it plays a major role in the development of most chronic illnesses, significantly endangering overall health."
Some of the most frequently experienced signs during chronic inflammation include:
- Bodily discomfort.
- Chronic fatigue.
- Sleep disorders, leading to insomnia.
- Mood disorders such as anxiety and even depression.
- Gastrointestinal complications, accompanied by difficulties in evacuation and gastric reflux.
- Weight gain or loss.
The anti-inflammatory diet and its importance for health
Paying attention to the foods we consume and favoring those that support our health is essential for the body to function correctly. A study revealed that the number of Inflammatory Bowel Disease cases in Spain continues to rise annually, reaching 16.2 cases per 100,000 people in 2021. This upward trend has highlighted the importance of adopting dietary habits that help reduce inflammation.
How does the anti-inflammatory diet work?
Anti-inflammatory diets focus on boosting the intake of foods known for their anti-inflammatory effects, while reducing or eliminating those that trigger inflammatory responses. This approach emphasizes the consumption of plenty of fruits, vegetables, whole and unprocessed foods, and items that are free from trans fats.
Key principles of the anti-inflammatory diet
Yaiza explains that the anti-inflammatory diet "centers on eating nutrient-dense foods while cutting out those that promote inflammation in the body." The main principles of this diet include:
- Incorporating a wide variety of healthy foods.
- Consuming only unsaturated fats.
- Adding a good source of omega-3 fatty acids daily.
- Eliminating or restricting processed and/or refined foods.
- Including high-protein sources.
- Consuming large amounts of fruits and vegetables.
- Adding whole grains.
To help lower inflammation and boost the benefits of an anti-inflammatory diet, it’s important to follow healthy daily habits. These include exercising regularly, getting good sleep, and managing stress, among other lifestyle practices.
Benefits of following an anti-inflammatory diet
The main goal of an anti-inflammatory diet is to limit or eliminate foods that trigger inflammation and to reduce symptoms linked to chronic inflammation. By managing inflammation this way, it's possible to help prevent issues like digestive problems, heart conditions, and immune system disorders.
Reducing inflammation and belly bloating
Abdominal bloating is a very common issue, affecting around 16–30% of people. It’s usually caused by gas buildup after eating and often goes away on its own. However, in some cases, the bloating lingers and becomes uncomfortable, affecting daily activities. While several factors can lead to gas, diet is one of the main causes.
"Processed foods that are high in carbs and salt are harder to absorb in the small intestine, which can lead to more bloating," explains Yaiza. "In contrast, choosing foods with anti-inflammatory properties may help control the inflammation that follows digestion."
Improved cardiovascular health
Boosting the intake of omega-3 rich foods, swapping trans fats for healthier unsaturated fats, and adding fruits, vegetables, nuts, and whole grains are key strategies in anti-inflammatory diets aimed at lowering the risk of heart-related issues. These dietary changes help reduce blood sugar and cholesterol levels, supporting better cardiovascular health.
Weight management and digestive health
Excess weight and obesity are linked to a greater risk of metabolic disorders, largely due to the connection between fat accumulation and the triggering of inflammation.
As a result, following a diet rich in low-inflammatory foods has been associated with a reduction in body fat, which in turn supports better cardiovascular, metabolic, and inflammatory health.
Mental health support
A 2018 study found that individuals who followed pro-inflammatory diets were 1.4 times more likely to be diagnosed with depression or experience related symptoms, compared to those who consumed anti-inflammatory diets.
Immune system support
The immune system plays a crucial role in the development of diseases linked to chronic inflammation. Cells of the immune system produce pro-inflammatory mediators, so incorporating foods with anti-inflammatory properties into the diet can help reduce these inflammatory effects.
Enhancing sports performance
High-intensity or endurance exercise, particularly when it involves large muscle groups, can lead to localized inflammation. Therefore, following an anti-inflammatory diet may help reduce symptoms caused by exercise-related inflammation.
When is an anti-inflammatory diet recommended?
The anti-inflammatory diet is suitable for everyone since it does not restrict foods containing essential nutrients. However, it is especially recommended for individuals with chronic inflammation or those experiencing gastrointestinal, metabolic, or mood-related conditions.
How to start an anti-inflammatory diet: practical tips
Yaiza explains that "the rising rates of chronic inflammation-related diseases have driven the search for dietary guidelines that help lower the risk or ease symptoms." There is a growing awareness in society about the importance of nutrition and its impact on health. As a result, new eating trends like the anti-inflammatory diet have gained popularity.
Foods to include in an anti-inflammatory diet
- Fruits and vegetables. A high content of fruits and vegetables in the diet guarantees the consumption of most macronutrients, fiber, and compounds that are antioxidant and anti-inflammatory. Garlic is a great example of a food with anti-inflammatory properties.
- Extra virgin olive oil. It contains a large amount of polyphenols, although cooking it at high temperatures can destroy these nutrients, thus eliminating its beneficial properties.
- Fish like salmon and sardines are excellent sources of polyunsaturated fatty acids, especially omega-3s. Salmon, in particular, provides eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids known for their strong anti-inflammatory properties. Additionally, seeds such as chia and flaxseeds are rich in these beneficial polyunsaturated fats.
- White meats like chicken, turkey, and rabbit are good sources of protein and B-complex vitamins.
- Nuts are rich in healthy fats, proteins, and fiber.
- Probiotics help support and maintain healthy gut function.
- Tea is rich in polyphenols, compounds known for their anti-inflammatory and antioxidant benefits. Clinical studies have linked tea polyphenols to a decrease in pro-inflammatory factors.
- Foods high in dietary fiber, like whole grains, help increase the availability of antioxidant vitamins, enhancing their effects in the digestive system. They also support a healthy gut flora and aid in lowering levels of inflammatory substances.
- Spices such as ginger, cayenne, oregano, and turmeric are known for their anti-inflammatory properties. Turmeric, especially, contains curcumin, a compound that plays a key role in its anti-inflammatory effects.
Foods to limit or avoid on an anti-inflammatory diet
- Refined sugars consumed in large amounts are linked to an increased risk of cardiovascular, brain, and metabolic diseases, including type 2 diabetes.
- Foods rich in saturated and trans fats are harmful, with partially hydrogenated oils—a common industrial product—being the main source of trans fats. Consuming these fats can lead to increased production of reactive oxygen species (ROS) and pro-inflammatory compounds.
- Processed foods often contain ingredients, like certain additives and preservatives, that the body either does not absorb well or cannot absorb easily.
- Foods with low antioxidant content
- Red meats such as pork, beef, and lamb contain high levels of saturated fatty acids. Eating too much of these meats is linked to a higher risk of cardiovascular disease.
- Low-fiber foods
- Alcoholic drinks often contain high amounts of sugar, which is linked to an increase in the production of pro-inflammatory mediators.
Anti-inflammatory diet tips for vegetarians and vegans
People following a vegetarian or vegan diet can also adopt an anti-inflammatory diet. Yaiza notes that "it’s important to replace animal-based foods with plant-based alternatives that offer the same antioxidant and anti-inflammatory benefits." Additionally, it’s essential to ensure that no important nutrients are lost during this transition, maintaining a diet that is balanced and complete without sacrificing either dietary style.
Tips to include the anti-inflammatory diet in daily life
Before making significant changes to your regular diet, it’s recommended to consult a healthcare professional for an initial assessment and ongoing monitoring to track progress and how your body responds.
Meal planning and recipes for an anti-inflammatory diet
The hardest part of adopting a new habit is starting and staying consistent. The health benefits from forming a new, healthy routine usually appear over the long term, so it’s important to stick with it to see the desired results.
Steps to build a weekly menu:
Dr. Acosta explains, "The first thing to understand when starting an anti-inflammatory diet is that not everyone reacts the same way to the same foods," so it’s important to listen to your body and notice which foods cause unpleasant or uncomfortable reactions.
Anti-inflammatory diets don’t set strict rules about portion sizes or calorie counts but focus instead on the types of foods you include or avoid based on their pro- or anti-inflammatory effects. Because of this, it’s essential to keep the following in mind:
- Understand which foods benefit your body by including those with anti-inflammatory properties, such as fruits, vegetables, unsaturated fats, and foods rich in polyphenols.
- Be aware of which foods to avoid or limit, especially those that cause discomfort, offer little nutritional value, or promote inflammation.
- Managing portion sizes is important. While anti-inflammatory diets don’t set strict limits, it’s essential to avoid overeating and consume only the calories your body needs to fuel daily activities.
- Swap out foods for healthier alternatives, such as choosing vegetable fats and oils like olive oil instead of butter, or replacing white flour with whole grains.
