By: Ileana Ríos Hernández, Esq., Dietitian Nutritionist

Inflammation is a natural response of the immune system, but when it becomes chronic, it can lead to persistent pain and contribute to various diseases, including rheumatoid arthritis, fibromyalgia, osteoarthritis, heart disease, diabetes, and gastrointestinal disorders.

Exploring dietary options to manage inflammation is a worthwhile pursuit, and an anti-inflammatory diet has become a popular approach for handling chronic pain. This approach is based on the belief that what we eat—or choose to avoid—can influence inflammation levels, either positively or negatively.

In this article, we will dive into the essentials of an anti-inflammatory diet, highlighting the foods to include in your meals and those best avoided, along with practical tips for making this lifestyle a lasting habit. Get ready to discover how food can become your ally in managing pain and boosting your health!

What is an anti-inflammatory diet?

An anti-inflammatory diet is a way of eating aimed at reducing inflammation in the body. It is based on incorporating whole, fresh foods that are minimally processed and packed with antioxidants, vitamins, and minerals. Embracing this lifestyle can not only help alleviate pain and discomfort but also improve your overall well-being and reduce the risk of long-term illnesses.

Benefits of an anti-inflammatory diet

  • Suppress inflammation with the high Omega-3 content found in recommended foods, offering relief from chronic pain.
  • Improve your general well-being by promoting a healthier lifestyle and diet, which can improve mood and boost energy.
  • Reduce the risk of chronic illness by incorporating foods that help lower inflammation, supporting disease prevention.

Foods that cause inflammation:

  • Processed foods: Frozen meals, hot dogs, nuggets, dehydrated soups, bread, and pasta made with white flour, commercial sauces.
  • Foods high in added sugar: Pastries, jellies, syrups, sugary cereals, desserts, chocolates.
  • Fried foods: French fries, fried chicken, other fried meats, donuts.
  • Sugary drinks: Sodas, malts, fruit drinks, iced tea, and sports drinks.
  • Red meat and other processed meats: Commercial hamburgers, canned meats, sausages, bacon, cold cuts, and deli meats.
  • Trans fats: Margarine, butter, microwave popcorn, frozen bread dough, and coffee creamer.

Foods that reduce inflammation:

  • Fresh fruits and vegetables: Strawberries, blueberries, cherries, raspberries, oranges, spinach, cabbage, broccoli, and tomatoes, rich in antioxidants and vitamins.
  • Healthy fats: Avocado, extra virgin olive oil.
  • Nuts and seeds: Almonds, walnuts, chia seeds, sesame seeds.
  • Oily fish: Salmon, albacore tuna, herring, or mackerel.
  • Spices with anti-inflammatory properties: Turmeric, ginger, cinnamon, garlic.
  • Beans and whole grains: Green beans, chickpeas, lentils, and quinoa.

 

Tips for starting an anti-inflammatory diet:

  1. Reduce consumption of processed foods: The key to minimizing inflammation is avoiding the foods that contribute to it. Keep away from foods that come in boxes or packages with long ingredient lists, especially if those lists start with sugar, salt, processed oils, or unfamiliar ingredients.

    Examples of processed foods:

    • Commercial baked goods, packaged desserts, ice creams, and sweets.
    • Snacks like French fries, chips, and microwave popcorn.
    • Processed meats like bacon, sausage, hot dogs, bologna, pepperoni, and salami.
    • Processed cheeses, such as nacho cheese dip and American cheese.
    • Sugary drinks like sodas, sweetened iced tea, and sports drinks.
    • Fried foods, including fried chicken and French fries.
    • “Health snacks” like commercial granola bars, dried fruit mixes with sweets, and baked chips, as they often contain processed ingredients, high sodium, and added sugars.

  2. Focus on whole foods: Whole foods are those in their natural, unprocessed form. If it is something you could find in nature, it is considered a whole food.

    Examples of whole foods:

    • Fruits
    • Vegetables
    • Wild or brown rice
    • Chicken or turkey
    • Eggs
    • Oily fish
    • Beans
    • Nuts and seeds
    • Oatmeal
    • Other minimally processed and preserved foods: Whole grain breads and pastas, hummus, pasta sauce, and canned nut mixes.

  3. Try following a proven diet to reduce inflammation: There is no one anti-inflammatory diet. Everyone makes their own adjustments. However, two dietary styles have been shown to help reduce inflammation, cholesterol, weight, and blood pressure:

    • Mediterranean diet: Emphasizes Omega-3-rich foods and whole ingredients while limiting ultra-processed foods.
    • DASH diet: Focuses on consuming whole foods and reducing the intake of meats, sweets, and processed foods.

  4. Plan your meals and cook at home: Preparing your own meals allows you to prioritize fresh ingredients, control what goes into each dish, and avoid additives.

  5. If necessary, consider an elimination diet: Notice how your body responds to different foods and adjust as needed. If you have already cut out known inflammatory foods but still experience symptoms, you may need to identify specific foods that trigger inflammation by removing them one at a time.

Starting an anti-inflammatory diet can be challenging, especially with so many commercial foods that promote inflammation available everywhere. Yet, with time, each small change can grow into a lasting habit that not only helps manage pain but also promotes a healthier life. Always consult a healthcare professional or dietitian before making significant changes to your diet.

Now is the time to take a step toward a future with less pain and more comfort!

December 5, 2024