Anti-Inflammatory Diet For Beginners: Foods To Eat & Avoid 2023

Inflammation is a natural immune response of our body to protect itself from infection. Chronic inflammation, on the other hand, is associated with the development of chronic diseases, even possibly cancer. For some of us, who suffer from diseases that cause inflammation, it might be hard to find relief. Lifestyle changes in conjunction with any needed medical treatment may ease your symptoms. Foods can be used to ease inflammation. The anti-inflammatory diet may benefit those who suffer from chronic diseases or are looking to prevent them. So how can we put into practice the anti-inflammatory diet and reap its benefits?

Chronic low-grade inflammation can last months, even years. Infection, an autoimmune disorder, and oxidative stress can all cause it. There are also risk factors like age, obesity, stress, and lack of sleep that may be a cause of low-grade inflammation. Specific foods may also worsen the body’s response to inflammation. While other foods may help decrease the effects and even protect the body from it. 

The anti-inflammatory diet itself is meant to aid a decrease in ameliorating this response. Some other diet patterns that can assist with inflammation are the Mediterranean and the DASH diets. Both of these are also known to help people manage hypertension and prevent heart disease. Plant-based diets, like vegan or vegetarian, can also be another anti-inflammatory diet, so there is more than one diet option to help you reduce inflammation. 

Including more fruits and vegetables will increase the consumption of antioxidants.^[1] These nutrients will capture free radicals that cause oxidative damage in the body. Foods like berries, kale, beans, beets, citrus fruit, tomatoes, and spinach contain various antioxidants. Other foods like dark chocolate and nuts also contain antioxidants. 

Eating a varied diet will make sure you consume many vitamins, minerals, and other components that act as antioxidants. These can prevent inflammation or even help ease it. Different antioxidants affect separate body parts like the eyes, skin, arteries, and the immune system.  

Balancing the consumption of polyunsaturated^[2] fats, omega-3 fatty acids, and omega-6 fatty acids will provide you with essential fatty acids and result in better anti-inflammatory responses. Fatty fish, flaxseed, and walnuts are sources of these fatty acids.

 Eating more omega-3-rich foods in exchange for red meats and whole-fat dairy may help modulate the inflammatory process and also work as an antioxidant.  

Decreasing the consumption of foods that can cause inflammation or avoiding^[3] a Western diet, also called the standard American diet, or SAD is also important. Avoidance of red meats, overly processed foods,^[4] high-fat dairy, excess sugar, and alcohol can also help prevent inflammation. Eating these foods in large amounts is associated with the development of diabetes, heart disease, cancer, and other chronic diseases. 

While diet is an important component for managing inflammation, a holistic approach is most beneficial. Managing your stress, getting at least 7 hours of sleep,^[5] working out, and managing your weight are also needed to achieve full benefits. 

Benefits Of An Anti-Inflammatory Diet

Diets with anti-inflammatory attributes have been studied in the hopes they can help with many diseases. There are many benefits to following an anti-inflammatory diet plan, such as:

Decrease In Pain

In a study, people^[6] who suffer from rheumatoid arthritis who followed a form of the anti-inflammatory Mediterranean diet reported significantly less pain than those people who followed a conventional diet. This study concluded that diet has the potential to help manage pain from diseases. 

Protection Against Diseases

Improving food choices may lead to the prevention of chronic diseases. Following the Mediterranean diet may help^[7] improve insulin sensitivity in conditions like diabetes, polycystic ovary syndrome, and nonalcoholic fatty liver disease. Diets like the Mediterranean diet^[8] may also protect from cardiovascular diseases due to their antioxidant content from polyphenols and omega-3. Its fruits, wine, fatty acids, and extra virgin olive oil are associated with this benefit. 

This diet has components that support our immune system and protects us from oxidative stress. A diet high in saturated fats, high in calories, and low consumption of fruits and vegetables can all affect our ability to fight diseases. 

Healthy Gut

Eating more anti-inflammatory foods will provide additional fiber and antioxidants. This increase can assist with healthy bowel movements, along with keeping your gut bacteria happy. Having the right bacteria^[9] in our intestines can reduce inflammation. It can also improve digestion, satiety, and nutrient absorption. Following a Mediterranean diet may help with this. 

Manage Hypertension 

Diets that fight inflammation can also help treat high blood pressure. The Dietary Approach to Stop Hypertension diet^[10] (DASH) effectively manages hypertension. It also contains many components that fight inflammation and serve as antioxidants, like nuts, fatty fish, fruits, and vegetables. 

May Help With Weight Loss

Following a calorie-restricted form of an anti-inflammatory diet, along with physical activity as able, can help promote weight loss. A study^[11] where participants followed a restricted-energy anti-inflammatory diet showed a reduction in body mass index or BMI, concluding that the anti-inflammatory diet may be an effective treatment modality in obesity management and weight loss. 

Anti-Inflammatory Diet Food List: Foods To Eat & Avoid

Although there are some plans with different approaches, some specific foods showed evidence of their anti-inflammatory activity. Choosing an anti-inflammatory meal plan may provide you with health benefits.

Carbohydrates

Foods To Eat

• Oats
• Quinoa
• Brown rice
• Wild rice
• Barley

Foods To Avoid

• Enriched flour products
• Sugar
• Syrups
• Whole milk
• Sweetened nuts
• Seed beverages

Protein

Foods To Eat

• Fish (salmon, sardines, tuna, trout, mackerel)
• Wild game
• Bison
• Beans
• Peas
• Lentils
• Nuts
• Seeds
• Soybeans
• Tofu
• Tempeh
• Eggs

Foods To Avoid

• Pork
• Beef
• Lamb
• Processed meats
• Cheese
• Whole fat yogurt
• Poultry with skin 

Vegetables

Foods To Eat

Non-starchy options like 

• Tomatoes
• Dark leafy greens
• Mushrooms
• Broccoli
• Cauliflower
• Brussel sprouts

Foods To Avoid

• Starchy vegetables

Fruits

Foods To Eat

• Fresh or frozen like
• Berries
• Apples
• Citrus

Foods To Avoid

• Juice drinks sweetened with sugar
• High fructose corn syrup
• Beverages with a high glycemic index

Fats

Foods To Eat

• Flaxseed
• Chia
• Hemp seed
• Walnut
• Almond (also proteins)
• Oils like Cold-pressed extra virgin olive oil, canola, almond, and flaxseed

Foods To Avoid

• Cream
• Butter
• Margarine
• Fried foods
• Buttery crackers, or cookies
• Oils like corn, vegetable, cottonseed, sunflower, and palm

Others

Foods To Eat

• Water
• Tea
• Coffee
• One  5-ounce glass of wine
• Spices and herbs
• Onions
• Ginger
• Garlic
• Smoothies as opposed to high-sugar juices
• Foods with a high glycemic index

Foods To Avoid

• Sweetened beverages
• Excess alcohol
• Sodas
• Energy drinks
• Sugar
• High-fructose corn syrup^[12]
• Artificial sweeteners^[13]

These other foods are considered neutral and can be included in the diet: whole grains, whole wheat bread, brown pasta, or whole grain cereal, skinless chicken and turkey, olives, avocado, nuts, seeds, sesame oil, peanut oil, and avocado oil. 

Who Should Try An Anti-Inflammatory Diet?

An anti-inflammatory diet sounds like it targets a specific population, but it can be followed by anyone. Access to most of these foods may be limited in specific areas of the world or due to financial constraints. In essence, reducing the consumption of added sugar, fatty meats, and overly processed foods can be a start. 

People who suffer from some of these conditions might benefit from following an anti-inflammatory diet:

• Obesity. This is considered to be a pro-inflammatory disease.
• Rheumatoid arthritis. A painful chronic inflammatory disease that affects the joints of the body and affects the quality of life of individuals who suffer from it. 
• Diabetes mellitus. It can be linked to chronic inflammation. Following a lower carbohydrate diet may help you improve blood glucose.
• Cardiovascular disease or at risk of it. Oxidative stress and chronic inflammation can cause damage to our arteries.  
• People with bowel conditions. The anti-inflammatory diet may be mainly indicated for people without active bowel inflammation and, if not required to follow a diet low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, also called the FODMAP diet. People with gastritis or irritable bowel syndrome (IBS) may also benefit from an anti-inflammatory diet. 

You can work with a Registered Dietitian if you would like to include foods that decrease inflammation in your diet. They can help ensure you are eating a balanced diet and adjust if needed for medical conditions. 

Sample Anti-Inflammatory Diet Plan

There are many alternatives when planning a menu; make sure to include foods with anti-inflammatory power. Look for anti-inflammatory diet recipes and cookbooks for more ideas. You can also adjust your favorite recipes to contain more antioxidant-rich foods. 

If you are a beginner or have never adjusted your diet before, it is best to take small steps. Include foods that you are familiar with first. Then slowly exchange items in your pantry. Finally, be adventurous and try new foods and recipes; you might find some unexpected new favorites. 

Some meal ideas to take home:

Breakfast

• Oatmeal with blueberries and walnuts. Optional to top with low-fat milk or dairy alternative. Coffee or tea. OR,

• Omelet with tomatoes, onions, and green peppers. Sliced avocado. Coffee or tea. 

Lunch

• Lentil soup with carrots. Brown rice. Mixed fresh fruit salad. Water.

Dinner

• Baked salmon with herbs and lemon, Mixed green salad with quinoa. Green tea.

Snack

• Baby carrots with ¼ cup of hummus. 

When planning your meals, you can follow the recommendations from My Plate.^[14] Try to include a fruit and vegetable on your plate for every main meal.    

The Takeaway

Following a diet that includes foods with anti-inflammatory potential may help improve health. It can be specifically good to follow this diet if you suffer from conditions that cause chronic inflammation, suffer from chronic pain, or are interested in preventing diseases. This might be a good plan for you.  

Anti-inflammatory diets can be particularly beneficial when avoiding excess consumption of foods high in saturated fats, overly processed foods, and sugary beverages. The benefits of anti-inflammatory foods can be amplified by adjusting your lifestyle to include physical activity, practicing good stress management techniques, and getting sufficient restorative sleep.

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