Ali Redmond
Inflammation has been getting lots of attention lately.
And for good reason.
And one strategy thats especially powerful is eating ananti-inflammatory diet.
Photo:Ali Redmond
Many of these are filled withantioxidants, which keep you healthy by kicking disease-causing free radicals to the curb.
While anti-inflammatory eating is mostly about what you should eat, it also limits certain foods that promote inflammation.
So, balance is key.
Ready to get started?
We have good news!
The anti-inflammatory diet is flexible, so you dont need a specific manual to follow it.
And it includeslotsof foods.
Foods to Focus On
When it comes to anti-inflammatory eating, you haveloads of choices.
If youre wondering where to start, these foods provide an excellent foundation.
The fruits with some of the highest antioxidant capacity include berries, pomegranates and cherries.
And the more the merrier!
Healthy Fats
Moore and London are big fans of healthyunsaturated fatsfor combating inflammation, especiallyolive oil.
Limiting your consumption of the following foods and beverages can provide even more inflammation-fighting power to your diet.
Sugar-Sweetened Beverages
We dont have to tell you that soda is filled with added sugar.
Just one 12-ounce can packs 37 grams.
Of course, soda isnt the only drink that contains added sugars.
Sugar-laced lattes, energy drinks and sports drinks are also filled with it.
Why only some but not all processed and ultra-processed foods?
In fact, any food that contains added ingredients falls into the processed food basket.
This includes tomato sauce in a jar, cheese, fresh bread or even canned beans or tofu.
So, the key is to choose strategically!
Alcohol
Alcohol, in moderation, can be part of a healthy diet.
What makes it so powerful?
In addition to the Mediterranean diet, eating patterns that are rich in omega-3 fats may be beneficial.
Healthier Aging
As we age, inflammation naturally increases.
But that doesnt mean you have to lie down and take it!
And what you eat has a major impact on gut inflammationor lack thereof.
The great thing about the anti-inflammatory diet is that you dont have to overhaul your eating style overnight.
Small dietary changes like these can have a big impact on your health!
Plus, it may help relieve arthritis-related joint pain.
At the same time, focus on limiting inflammation-promoting added sugars, saturated fats and alcohol.
Your body will thank you!
A systematic review and meta-analysis on anti-inflammatory benefits from regular dietary intake.Nutrition.
2022;111:109104. doi:10.1016/j.intimp.2022.109104
United States Department of Agriculture FoodData Central.Soda, cola, regular.
United States Department of Agriculture.Dietary Guidelines for Americans: 2020-2025.
2024;16(3):e56923.
doi:10.7759/cureus.56923
Scheiber A, Mank V.Anti-Inflammatory diets.
StatPearls Publishing; 2024.
