Anti-inflammatory diets have become very popular. Although foods such as dark chocolate (more than 70% cocoa), red wine, green tea, turmeric and ginger are thought to help reduce inflammation, we don’t have conclusive research about how these foods impact inflammation in people at this time. Furthermore, it is not yet known how much and how often “anti-inflammatory” foods must be eaten to combat inflammation.
There has been research to show a Mediterranean-Style Dietary Pattern which includes a higher intake of fruits, vegetables, whole-grains, regular intake of olive oil and legumes and a low to moderate intake of meat is inversely associated with inflammation.
Dietary considerations to implement to protect against inflammation:
Phytonutrients found in fruits and vegetables may help protect against inflammation.
- Aim to include vegetables and fruits with every meal.
- Include dark green, red and orange vegetables, as well as beans and peas.
- When using frozen, canned or dried fruits, be sure to look for products with no added sugars and lower amounts of sodium.
Omega-3 Fatty acids may help reduce inflammation.
- Enjoy salmon or another fatty fish two to three times per week.
- Use healthy oils such as olive oil or avocado oil and avoid saturated fats and hydrogenated oils.
- Incorporate nuts and seeds, such as walnuts, flaxseeds, chia seeds and hemp seeds into oatmeal, salads, or simply as snacks.
Choose whole grains:
- Include a variety of whole grains such as brown rice, quinoa, millet and wheat berries.
Select lean protein:
- Enjoy meatless meals with tofu, tempeh, beans, peas and lentils.
- Choose leaner protein foods, such as skinless chicken or turkey or lean cuts of beef and pork.
- Include low-fat or fat-free dairy products, like skim milk and yogurt, which are lower in saturated fat.
- Minimize highly processed foods such as deli meat, bacon and sausage.
Implementing healthy lifestyle factors other than what you eat can impact chronic inflammation. Some healthy habits to include in your lifestyle:
- Good sleeping habits are important-both quality and duration of sleep impact inflammation.
- Exercise is vital-regular physical activity has anti-inflammatory effects. Aim for 30 to 60 minutes of moderate-intensity physical activity per day on most days of the week.
- Aim for and maintain a healthy weight — excess body fat may contribute to increased inflammation.
