The stress of modern life, physical inactivity, and a diet based on processed foods lay the foundation for chronic inflammation in the body. Yet inflammation is actually a defense mechanism of our immune system. Acute (short-term) inflammation is a protective response to injury or infection. However, when this response becomes uncontrolled and prolonged, it can lead to many chronic diseases, including cardiovascular diseases, type 2 diabetes, obesity, rheumatic diseases, and even certain types of cancer. This is where anti-inflammatory nutrition comes into play.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet aims to increase nutrients that suppress inflammation and avoid foods that trigger it. Its basic principles include:
Foods and Food Groups to Include
Omega-3 Fatty Acids:
Among the most powerful anti-inflammatory compounds.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) forms are especially effective.
Good sources include cold-water fish (salmon, sardines, mackerel, anchovies), walnuts, chia seeds, and flaxseeds.
Regular omega-3 intake is associated with reduced levels of inflammatory markers like C-reactive protein (CRP).
Colorful Fruits and Vegetables:
Rich in polyphenols, flavonoids, carotenoids, and vitamin C.
Blueberries, red cabbage, beets, carrots, broccoli, and spinach are particularly beneficial.
Whole Grains:
Instead of refined carbs, opt for oats, quinoa, brown rice, and buckwheat.
These support gut health through their fiber content — a key factor in controlling inflammation.
Olive Oil:
Especially cold-pressed extra virgin olive oil, which contains oleocanthal, a natural anti-inflammatory compound.
It is a staple fat source in the Mediterranean diet.
Legumes:
Lentils, chickpeas, kidney beans, and other legumes are low-glycemic, fiber-rich, and full of antioxidants.
Spices and Herbal Teas:
Turmeric (with curcumin), ginger, green tea, fennel, and cloves are rich in natural compounds that help reduce inflammation.
Foods to Limit or Avoid
Processed Meats:
Sausages, salami, and hot dogs contain nitrates, trans fats, and excessive salt that trigger inflammation.
Sugar and Sugary Foods:
Refined sugar increases insulin resistance and stimulates the release of inflammatory cytokines.
Refined Carbohydrates:
White bread, white rice, and pastries are low in fiber and cause blood sugar spikes, which can increase inflammation.
Trans Fats:
Found in packaged snacks, fried foods, and margarine. They raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
Excessive Saturated Fat Intake:
Especially from processed dairy and frequent consumption of red meat.
Excess Alcohol:
Alcohol can increase gut permeability, leading to systemic inflammation.
