Top 10 anti-inflammatory foods

What is an anti-inflammatory diet?

An anti inflammatory diet emphasises eating natural foods such as fruits, vegetables, unsaturated fats, whole grains, and oily fish. This diet aims to decrease inflammation in the body. Another crucial aspect of this diet is that it is based on "1 ingredient foods".

There isn't just one anti-inflammatory diet, there are many well-known diets with anti-inflammatory properties. Well-known examples include the Mediterranean diet or the DASH diet.

An important principle of these diets is to limit or avoid processed foods you wouldn’t be able to make at home. These types of foods contain a lot of added chemicals, salt, sugar and fat. Studies have shown that a diet high in processed foods, sugary drinks, refined carbohydrates, and unhealthy fats can contribute to inflammation.

By default when you focus on eating and preparing meals with fresh ingredients, you will automatically avoid processed foods.

Top 10 anti-inflammatory foods to include in your diet

Here is a list of the best anti-inflammatory foods to add to your diet. These foods are considered top choices as they contain antioxidants, polyphenols, and fatty acids, which can help reduce inflammation.

1. Fatty fish

Fatty fish such as salmon, mackerel, tuna, and sardines contain omega-3 fatty acids. These fatty acids help reduce inflammation and decrease the risk of chronic diseases.

If you follow a vegetarian or vegan diet, you may opt for plant-based sources of omega-3 fatty acids. These include options like hemp seeds, walnuts, flaxseeds, edamame, and a variety of others. Using canola oil in your cooking can be another beneficial way to boost your omega-3 intake.

2. Berries

Research shows that berries such as blueberries, blackberries and strawberries are high in natural antioxidants, polyphenols and other anti-inflammatory compounds.

Consuming berries may help to reduce inflammation and other risk factors for type 2 diabetes and cardiovascular disease.

3. Olive oil

Extra virgin olive oil is high in monounsaturated fatty acids. It can help lower your LDL cholesterol (‘bad’ cholesterol) and reduce inflammation.

Olive oil contains oleocanthal, which research has shown to have similar anti-inflammatory effects to the drug ibuprofen. Oleic acid, the main fatty acid in olive oil, can reduce inflammatory markers such as C-reactive protein (CRP).

4. Green leafy vegetables

Leafy greens like spinach, kale, collards, and Swiss chard are rich in anti-inflammatory compounds such as vitamins A, C, E, and K, as well as minerals like magnesium and calcium.

5. Nuts

Almonds and walnuts are good sources of healthy fats and fibre, and research suggests these nuts combat inflammation.

Walnuts are high in alpha-linoleic acid (ALA), which is a type of anti-inflammatory omega-3 fatty acid. It is said to lower inflammatory markers, especially in heart disease and arthritis.

6. Garlic

Many of the health benefits of garlic are attributed to a compound known as allicin. This has been shown to reduce inflammation, act as an antioxidant and provide protective effects on the heart.

Another study on the effect of garlic on inflammation has shown that garlic can reduce the level of some inflammatory markers, particularly in individuals with high blood pressure or cardiovascular conditions.

7. Turmeric

Turmeric is a popular spice known for adding colour, flavour and nutrition to foods. Curcumin, the active compound in turmeric, has been shown to have strong anti-inflammatory effects.

8. Ginger

In addition to its great taste, ginger provides a range of health benefits. Gingerol, found in ginger, has anti-inflammatory properties and can help with pain relief.

Other components found in ginger are effective against many inflammatory diseases. Studies show that these may reduce some of the main symptoms of rheumatoid arthritis.

9. Green tea

Green tea, known for its light, refreshing flavour also has many health benefits. It contains catechins, which are antioxidants that can reduce inflammation and prevent cell damage.

10. Dark chocolate

Dark chocolate with a high cocoa content (e.g. at least 70% or higher cocoa solids) contains flavonoids that have anti-inflammatory effects and can also help to lower blood pressure. However, dark chocolate can still be high in sugar, fat, and calories, so it's best to enjoy it in moderation and check the labels for a high cocoa content.

Inflammatory foods to avoid in your diet

Certain foods have been linked to an increased risk of inflammation, especially in those with certain health conditions like obesity or diabetes. It’s important to identify and limit the intake of foods known to play a role in many long-term health problems. Listed below are some foods that cause inflammation.

Sugar and high-sugar products

Refined sugar and sugary foods and beverages, including cakes, biscuits, and sweets, are notorious culprits in promoting inflammation. Diets high in sugar are linked to inflammatory processes in the body.

A study done by the American Journal of Clinical Nutrition concluded that a diet high in sugar-sweetened soft drinks, refined grains, diet soft drinks, and processed meat may increase chronic inflammation and raise the risk of developing type 2 diabetes.

For this reason, it’s important to limit foods high in added sugar, such as candy, jelly and syrup as well as sugar-sweetened beverages such as soda, or sports drinks.

Refined carbohydrates

Some examples of this food group are white bread, pasta, pastries, rice, potatoes, and cereals. When these products are consumed, they can cause a glucose spike, which prompts an inflammatory response in the body.

Studies indicate that a high intake of refined carbohydrates, rather than carbohydrates in general, is linked to increased inflammation.

Instead of avoiding carbs altogether, replace refined carbs with whole-grain alternatives. This may include quinoa, oatmeal and brown rice. These foods take longer to digest so they won’t spike your blood sugar as quickly, which means less inflammation.

Red meat and processed meats

Some meats are higher in saturated fat. Eating too much red or processed meat has been shown to increase inflammation, raise cholesterol levels and increase the risk of some types of cancer.

Some examples of red meat and processed meats include:

• steaks
• hamburgers
• sausages
• bacon
• deli meats (such as salami or pepperoni)

The current recommendations for the UK suggest keeping the intake of red and processed meat to 70g or less per day.

Trans fats

Trans fats are both industrially produced and naturally found in meat and dairy products. Naturally occurring trans fats are equally harmful as industrially produced trans fats.

You can typically find them in margarine, microwave popcorn, fried foods, and baked goods like crackers, biscuits, and pies.

According to the World Health Organization, trans fat has no known health benefits and should be avoided where possible.

• These harmful fats are shown to:
• Increase LDL cholesterol levels (“bad” cholesterol)
• Lower HDL cholesterol (“good” cholesterol)
• Increase the levels of triglycerides

These fats raise bad cholesterol and cause inflammation in blood vessels, increasing the risk of heart attacks, inflammatory conditions, and death.

Oils high in omega-6 fatty acids

Omega-6 fatty acids are essential and needed for normal growth and development. However, an imbalance of omega-6 and omega-3 fatty acids can lead to inflammation.

Common cooking oils like corn, soybean, and sunflower oil are rich in omega-6 fatty acids and are often overconsumed in modern diets. It’s important to limit our intake of these oils.

Alcohol

Excessive consumption of alcohol has been shown to cause inflammation by interfering with the body’s natural defences against gut microbiota.

In other words, there is healthy bacteria and there is unhealthy bacteria, and excessive intake of alcohol disrupts the balance of the two.

Moderate alcohol intake, however, has been shown to reduce markers of inflammation in the body. This means that small amounts of alcohol can actually have an anti-inflammatory effect.

This does not mean you should not use alcohol as a means to reduce inflammation. The anti-inflammatory foods mentioned previously have a much more noticeable impact than alcohol on inflammation, and the negative health associations of alcohol outweigh the positives.

Does coffee cause inflammation?

Unlike alcohol, coffee itself does not cause inflammation. In fact, coffee has been found to have an anti-inflammatory effect in some people. The reason for this is not to do with caffeine, but with the antioxidants and other active substances found in the drink.

The health benefits of coffee have been mentioned more in recent times. However, this does not mean that drinking coffee is entirely healthy. High consumption of coffee has been linked to coronary and cardiovascular health problems, and so can only be recommended in moderation.

How should I change my diet?

Start with small changes rather than attempting to change your entire diet all at once. For example, try swapping out sugary snacks with fruit or whole grain bread instead of white bread.

An easy change can be adding berries to your breakfast. This could be on top of oatmeal or yoghurt, or in smoothies. For a healthy snack, keep nuts and seeds in your cupboard instead of crisps.

Top 10 anti-inflammatory foods

Remember, eating healthily doesn't have to be complicated. Be mindful of your dietary choices and reduce the intake of these inflammatory ingredients. Focus on a diet rich in unprocessed, whole foods to help reduce inflammation and promote overall health.