Inflammation is necessary when it helps the body fight off illness and protects it from harm. In many cases, it's part of the healing process. But when inflammation becomes chronic and can’t be turned off, it can lead to disease such as cancer, rheumatoid arthritis, IBS, lupus, and asthma, to name a few. Chronic inflammation means your body is always in a state of high alert, far beyond fighting illness. Over time, this can lead to damaged DNA, cells, and organs.
Modifying your eating can play a positive role in managing chronic inflammation. An anti-inflammatory diet is not a specific diet, but rather a style of eating. An easy way to think about this is to make a plate at each meal that looks like a rainbow: at least half the plate is filled with a variety of colorful fruits and vegetables; a quarter filled with whole grains; another quarter with lean protein-rich foods like seafood; and a sprinkle of healthy oils. The Mediterranean and DASH diets are considered anti-inflammatory styles of eating because both diets are based in using healthy oils, seafood, and fresh foods colored like the rainbow.
Foods that may cause inflammation include sugary, highly processed foods—chips, crackers, white bread, white pasta, baked goods, excess alcohol, candy, ice cream, cookies, and unhealthful oils. It's also important to make red meat, processed meat, and fried foods an occasional part of your diet, if at all.
Specific foods that may help manage inflammation include:
- Oily fish (tuna and salmon)
- Fruits (blueberries, blackberries, strawberries, peaches, tomatoes, and cherries because they are rich in phytonutrients)
- Vegetables (kale, spinach, Brussels sprouts, and broccoli)
- Beans (high in fiber and loaded with antioxidants)
- Nuts and seeds
- Olives and olive oil
- Whole grains (oatmeal, brown rice, barley, and whole-wheat bread)
Following an anti-inflammatory style of eating is not a fad or diet to stay on for a limited period. It's a lifestyle for keeping your body healthy for the long run.
updated January 2024