The Basics of an Anti-Inflammatory Diet
The basic principles of an anti-inflammatory diet are to increase antioxidant levels, increase dietary fibre, and reduce or eliminate refined and processed foods.
The anti-inflammatory diet is heavily influenced by aspects of the Mediterranean diet, which is predominantly rich in fresh fruit and vegetables, whole grains and legumes, and healthy sources of fat. Well established research demonstrates that people who eat a Mediterranean-style diet have consistently lower levels of inflammation compared to others with less healthy diets.
No two individuals will experience symptoms and inflammatory conditions in the same way. Inflammation can range from mild to severe, acute or chronic, and people can experience any range of symptoms including pain, impaired functioning, poor sleep, stiffness, headaches, poor focus, or loss of memory.
Who will benefit from an anti-inflammatory diet?
If we consider the aims of the diet are to:
- Promote foods that may help reduce inflammation
- Minimise foods that may encourage an inflammatory environment
- Support optimal digestive function for effective and efficient nutrient digestion and absorption
Dietary changes may play a pivotal role in improving health outcomes, and these adjustments often work well alongside other health interventions. Sometimes other dietary considerations also need to come into play, which can be many and varied. These are important to factor in also (ie; celiac disease), so a consultation with your healthcare practitioner to individualize dietary changes is always recommended.
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Grains and Flours Enjoy whole grains, including: brown rice, oats, rye, spelt, buckwheat, quinoa Limit refined flour products: pasta, bread, highly processed breakfast cereals, bakery goods, cakes and biscuits. Also limit white rice. |
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Sugar Enjoy 1-2 pieces of dark chocolate. Organic, raw and dairy free. Avoid all table sugar, lollies, sweets, and soft drinks. Avoid everything containing high fructose corn syrup. |
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Fats and Oils Enjoy more long chain omega-3 polyunsaturated fatty acids (PUFAs). These include flax seeds, chia seeds and fatty fish. Also include monounsaturated fatty acids (MUFAs) in the form of avocado and olive oil. Remove all trans and saturated fats from fried foods, deli meats, refined vegetable oils or products that contain vegetable oils such as mayonnaise and margarine. |
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Dairy Products Swap out your dairy products for nut milks (unsweetened) and coconut yoghurt. Limit or remove all dairy products including products made from goat or sheep milk. That includes milk, cheese, butter, yoghurt, ice cream, sour cream etc... |
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Meat Eat two serves of fatty fish per week (including salmon, trout, sardines and mackeral). Enjoy plant based proteins including legumes, nuts and seeds. Eggs are a good source of protein. Reduce red meat intake. Choose lean cuts of meat and trim off visible fat including chicken skin. Avoid all charred and BBQ meat. |
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Fruit and Vegetables
Full your diet with anti-oxidant rich vegetables and fruits which are high in phytochemicals and flavonoids. Aim for 5 or more cups per day. Including: berries, dark green leafy vege, cabbage, garlic, onion, carrot, pumpkin, zucchini, broccoli, kumara, cauliflower, bok choy, sprouts, berries and mango. Limit the solonaceae family of vegetables: tomato, eggplant, white potato, capsicum and chilli. Avoid dried fruits. |
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Herbs and Spices Splash around the anti-inflammatory spices: Turmeric and Ginger. Include herbs fresh from the garden. Limit cayenne, chilli and paprika |
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Beveragees Enjoy green tea, herbal teas, turmeric latte and fresh filtered water. Limit coffee, gumboot tea and alcohol. |
