What is an anti-inflammatory diet?

By Oluwasola Samuel, Freelance Writer. Medical and editorial review by The DLHA Team

Anti-inflammatory foods available in Africa

An anti-inflammatory diet is a sustainable approach to eating that has lasting benefits for your body and mind.

An anti-inflammatory diet entails foods that help reduce the inflammation in your body. It promotes good health and prevents chronic diseases. Before we dive deep into what an anti-inflammatory diet is, let's first understand what inflammation is and how it affects you.

What's inflammation?

Inflammation is your body's natural response to injury or infection, like when you cut yourself or catch a cold. [1] In situations like these, inflammation is a good thing. It's your body’s way of healing and protecting itself. However, when inflammation becomes longer lasting (i.e., chronic), it can cause various health problems. Yes, health problems like heart disease, diabetes, and even cancer. That’s where an anti-inflammatory diet comes in. 

What's an anti-inflammatory diet?

Your diet plays a crucial role in managing inflammation in your body. Acute inflammation doesn't last long, unlike chronic inflammation, which lingers longer. [1] Chronic inflammation causes long-lasting damage to your tissues and organs over time. At this point, the kind of food you choose to eat can either fuel the fire of inflammation or help you manage and control it. 

You need to understand that an anti-inflammatory diet is not just about reducing inflammation; it's about embracing a lifestyle that nourishes your body with the nutrients it needs to thrive. 

An anti-inflammatory diet focuses on whole, unprocessed foods, healthy fats, and lean proteins while avoiding or staying clear of foods (processed snacks, sugary beverages, and refined carbohydrates) that trigger inflammation. [2, 3]

What you need to know

The truth about an anti-inflammatory diet is that it provides your body with the right nutrients to function optimally and to ward off chronic conditions related to long-term inflammation.

An anti-inflammatory diet involves eating fruits, vegetables, whole grains, nuts, and fatty fish. These foods are rich in antioxidants, Omega-3 fatty acids, and other nutrients that help fight inflammation. [4, 5] For example, berries, leafy greens, and nuts are packed with antioxidants that neutralise free radicals that can cause cell damage and contribute to inflammation. Fatty fish like salmon, mackerel, and sardines are high in Omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health.

Is an anti-inflammatory diet similar to a Mediterranean diet?

Yes, an anti-inflammatory diet is similar to the Mediterranean diet. [6] The Mediterranean diet is widely recognised for its heart health benefits. The Mediterranean diet is common amongst countries (Southern Europe, North Africa, and the Middle East) that border the Mediterranean Sea. 

This diet focuses on consuming healthy fats like olive oil, coloured vegetables, whole grains, moderate amounts of alcohol, and lean protein like chicken or fish. Herbs and spices, like turmeric and ginger, are also included in the diet to spice up meals and also for their anti-inflammatory properties.

The benefits of adopting the Mediterranean diet are that it improves your heart health, helps weight management, improves your mental health, boosts your energy levels, and reduces your risk of chronic diseases.

Switching from your regular diet to an anti-inflammatory diet might seem difficult at first, but it’s all about taking baby steps. Start small by including fruits and vegetables in your daily meals. 

You can swap out refined grains for whole grains like brown rice and consume healthy fats like olive oil or avocado instead of butter. These little changes can make a big difference over time. 

What you must know is that an anti-inflammatory diet is more than just a kind of food to eat; it's about taking conscious steps and a holistic approach to a healthier lifestyle. 

It also involves engaging in regular physical activity, getting adequate sleep, and effective stress management. When you combine these elements with an anti-inflammatory diet, you create a lifestyle that enhances your physical and mental well-being. For example, regular exercise helps reduce inflammation; it also improves circulation and your overall health. Adequate sleep allows your body to repair itself and reduce stress and inflammatory markers. [7]

An anti-inflammatory diet is a sustainable approach to eating that has lasting benefits for your body and mind.

Conclusion

An anti-inflammatory diet is a simple yet powerful way to take control of your health. If you consume foods that fight or reduce your risk of inflammation, it will lower your risk of chronic diseases. It will also improve your energy levels and ensure you enjoy a healthier and better quality of life.

Start taking conscious steps today towards embracing anti-inflammatory diets for a healthier and happier you.

References

1. NIH. National Centre for Complementary and Integrative Health. 7 Things to Know About Omega-3 Fatty Acids. Last updated 2024 Sept. 3. [Cited3 Sep. 2024]. Available from here.

2. NIH. National Centre for Complementary and Integrative Health. Antioxidant supplements: What you need to know. Last updated 2023 Jul. [Cited 3 Sep. 2024]}. Available from here.

3. British Nutrition Foundation. Fat: What is fat? Last reviewed 2023 October.  [Cited 3 Sep. 2024] Available from here. 

4. NIHR. ARC West. Inflammatory Markers Explained. 2022 May 19. [Cited 3 Sep. 2024]. Available from here.

5. Mayo Clinic. Nutrition and Healthy Eating: Mediterranean Diet for Heart Health. 2023 Jul 15. [Cited 3 Sep. 2024]. Available from here.

6. Harvard T.H. Chan. The Nutrition Source: Processed Foods and Health.  Last reviewed 2023 Aug. [Cited 3 Sep. 2024]. Available here.

7. Stone WL, Basit HM, Zubair M, Burns B. Pathology, Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Last update: 2024 Aug 11. Available from here.

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