Do anti-inflammatory diets really work?

An anti-inflammatory diet is richTrusted Source in foods containing health-promoting antioxidants, polyphenols, and other immune-boosting compounds that have the potential to fight inflammation in the body.

Inflammation is the body’s natural response to injury and infection. However, experts link persistent and chronic inflammationTrusted Source to insulin resistance and an increased risk of diabetes, heart disease, cancer, Alzheimer’s disease, and many other chronic conditions.

Foods with anti-inflammatory properties include, but are not limited to:

• herbs and spicesTrusted Source, such as turmeric, cinnamon, ginger, garlic, pepper, and rosemary
• fruit, including pineapple, papaya, mango, berries, and acerola cherry
• vegetables, such as carrots, pumpkin, green leafy vegetables, and zucchini
• peas and beans, such as pinto beans, chickpeas, lentils, and black-eyed peas
• oily fish and other omega-3 sources, including sardines, salmon, mackerel, herring, and fish oil
• dairy, such as yogurt
• whole grains, such as corn, cornmeal, and whole grain pasta, bread, and rice

How does an anti-inflammatory diet work?

According to researchTrusted Source, several foods cause inflammation in the body, including highly refined carbohydrates and added sugars, red meat, trans and saturated fats, and saltTrusted Source.

Although there is no well-defined anti-inflammatory diet, there are broad recommendations for foods to get more of and those to get less of to treat inflammation in the body.

Furthermore, studies show that diets not designed as anti-inflammatory have inflammation-lowering benefits, and health experts recommend them for general good health.

For instance, the Mediterranean dietTrusted Source and the dietary approaches to stop hypertensionTrusted Source diet — designed to reduce the risk of heart disease and blood pressure, respectively — are effective anti-inflammatory diets.

The goal of an anti-inflammatory diet is to eliminate pro-inflammatory foods and replace them with nutritionally adequate foods and herbs and spices that are high in anti-inflammation compounds, such as vitamin CTrusted Source.

For instance, avoiding refined flour, excess salt from precooked foods, and sugary beverages and increasing one’s daily intake of fruit, vegetables, and whole grains are among common recommendations.

Anti-inflammatory diets also support gut health. As many as 70–80%Trusted Source of immune cells are present in the gut, so optimizing gut health is integral to promoting immune health and eliminating chronic inflammation.

It is advisable to consume foods rich in prebiotics and probiotics, such as legumes and yogurt, every day.

Tips for getting started on an anti-inflammatory diet include the following:

• Replace sugar-sweetened beverages, such as sodas and concentrated juices, with plain or fruit-infused water.
• Increase your fiber intake by eating more whole grains, fruits, and vegetables daily.
• Eat fatty fish, including sardines and salmon, twice per week.
• Include into your diet more nuts, seeds, nut butter, avocado, and olive oil for healthy fats.
• Incorporate more herbs and spices.
• Sip on herbal teas, such as ginger, garlic, cinnamon, or rosemary tea.

Potential health benefits

Lower disease risk

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, chronic conditions, such as heart disease and stroke, are the leading cause of death and disability in the United States.

ResearchTrusted Source demonstrates that anti-inflammatory diets reduce markers of inflammation in the body and the risk of chronic conditions.

A 2016 reviewTrusted Source found that the Mediterranean diet reduced C-reactive protein — a test that indicates inflammation in the body — by 20%, and overall heart disease risk by 30%.

Researchers suggest that the diet reduces heart disease risk by lowering inflammation in blood vessel walls and maintaining their health and resilience.

Adherence to the Mediterranean diet also has the potential to reduce the risk of developingTrusted Source rheumatoid arthritis, although more studies are necessary to explore this benefit.

Less severe symptoms

Symptoms of chronic conditions, such as muscle pain, swollen joints, itchy skin, tiredness, and mood swings, may become debilitating or disruptive, affecting a person’s quality of life and comfort.

Research into the effects of an anti-inflammatory diet in individuals with psoriasisTrusted Source, chronic obstructive pulmonary diseaseTrusted Source, and depressionTrusted Source found improvement of some symptoms and quality of life in some instances.

This means that for someone with a chronic condition, an anti-inflammatory diet may support improved symptom management and a better quality of life.

In addition, other researchTrusted Source notes that anti-inflammatory diets may reduce fatigue brought on by a chronic condition.

However, instead of focusing on a single nutrient, people should follow a balanced diet rich in fiber, whole grains, fruit, vegetables, and omega-3 fats to manage fatigue.

Source: Medical News Today