Inflammation can cause cancer, Alzheimer's, depression and diabetes. Here's the simple diet we should all be following to reduce it

Inflammation is thought to be at the root of a number of chronic diseases, including auto-immune conditions like lupus and rheumatoid arthritis, as well as cancer, heart disease, diabetes, bowel disease, depression and Alzheimer’s. Opting for an anti-inflammatory diet could lead to a host of benefits, including reducing the risk of these conditions, helping our brains function better and managing symptoms such as joint and muscle pain.

It's important to say that inflammation isn’t always bad – it’s a natural response triggered by our immune system when, for example, we cut or injure ourselves. In these situations, inflammation can help keep us well and protect us from infection and tissue damage. But, it’s when the body fails to switch off this important inflammatory process that problems can occur – what should have been a quick reaction becomes a chronic, long-term condition with a damaging impact on health and wellbeing. Our lifestyle can also be an inflammatory trigger – for example, being obese or overweight puts us at increased risk. Other inflammatory conditions have a hereditary connection, such as atopic conditions like asthma and allergy, and skin conditions such as eczema and psoriasis.

Following an anti-inflammatory diet may help manage symptoms by reducing the effect inflammation has on the body. By eating this way, you’ll restrict certain foods while encouraging others. You may also choose to restrict when you eat to specific times of day to establish more control over the inflammatory process. We’ve simplified the steps and provided lots of practical anti-inflammatory diet suggestions.

Discover our full range of health benefit guides and find out more about ingredients with anti-inflammatory properties such as turmeric and salmon.

How does the anti-inflammatory diet work?

An anti-inflammatory diet focuses on foods rich in key nutrients, including healthy fats, lean protein and protective plant compounds, so whole, plant-based foods and oily fish and nuts are key. The diet also aims to stabilise blood sugar, and by doing so, regulate our insulin response. This is important, because insulin may influence the control mechanisms that manage inflammation.

How to follow an anti-inflammatory diet

The good news is an anti-inflammatory diet isn’t a strict ‘diet’, but rather a set of principles that influence how we select, prepare and eat food. Most experts advocate for a Mediterranean-style diet, because it's thought that the variety of whole foods typically found in a traditional Mediterranean diet work together to promote anti-inflammatory effects.

However, it’s worth remembering that the ideal composition of your diet may vary depending on the inflammatory process involved. For example, if you carry a lot of extra weight, you may benefit from more protein in your diet, because protein promotes a process called thermogenesis, which helps with weight management and hormonal control.

Similarly, a food that may typically work to reduce inflammatory symptoms for most people may have the opposite effect if you happen to have an intolerance or allergy. Even the act of eating is a pro-inflammatory one, so allowing the gut time to rest between meals by adopting an 'eating window' may prove helpful.

Here are more foods that may reduce inflammation:

Olive oil

Olive oil is a key component of the Mediterranean diet and a rich source of beneficial monounsaturated fats. Oil described as 'extra virgin' is minimally processed and retains more protective plant compounds – known as polyphenols – than standard olive oil, which may be effective against inflammation and pain. As a guide, aim to include 1-2 tbsp oil in your diet daily.

Fatty fish, including salmon, trout and sardines

Fatty varieties of fish, such as salmon, trout and sardines, supply long-chain omega-3 fatty acids that have potent anti-inflammatory properties. Aim for at least two portions (140g cooked weight) weekly.

Unsalted nuts

These are a source of omega-3 fatty acids, although in the less active short-chain form. Walnuts and their oil are especially valuable.

Colourful fruit and vegetables

Leafy greens, berries and avocado contribute beneficial plant compounds, which help lessen the effects of inflammation. Include at least five portions of different fruit and vegetables in your diet daily, and choose from a variety of colours like dark green, orange, yellow, red and purple.

Non-starchy vegetables and wholegrains

These provide fibre and slow-releasing energy that helps stabilise blood sugar and insulin response. We describe these foods as having a low-glycaemic index (GI). Combining these with healthy fats and lean protein reduces the glycaemic load of a meal, which helps stabilise blood sugar levels.

Ever wondered which foods cause inflammation?

Highly processed or refined foods

These are easily broken down by the body and rapidly absorbed, which means they may cause spikes in blood sugar and, as a result, trigger insulin. They can also be of low nutritional value and easy to overeat. Examples include white rice, bread, pasta and processed foods, all of which have high glycaemic load.

Foods high in fat and sugar

These are associated with reduced gut health and can disrupt the beneficial bacteria that live there. This can lead to compounds known as endotoxins passing into the bloodstream and triggering an inflammatory response.

Deep-fried foods

Foods rich in trans fats and saturated fats increase inflammation, especially in those who are overweight or in the obese category.

Processed seed and vegetables oils

These are rich in omega-6 fatty acids and early research suggested that too many of these omega-6 fats may have a pro-inflammatory effect. More recent findings suggest this is not quite as clear-cut as was originally thought, but because our modern diets contain a lot of them, it may be valid to minimise our intake and focus instead on foods rich in omega-3 fatty acids.

Read more about seed oils and their role in our diets.

Processed meat

Higher consumption of meats such as bacon, sausages and salami is associated with increased inflammation, especially for those who are overweight.

Alcohol

Although low to moderate consumption of alcohol, most notably red wine, may offer benefits, consistently high consumption may trigger inflammation.

Does the anti-inflammatory diet work for weight loss?

Obesity is an inflammatory condition in which excess fat causes overproduction of inflammatory chemicals. It's referred to as a 'silent' condition because it takes place without pain.

In time, this may lead to systemic inflammation, metabolic syndrome and, eventually, type-2 diabetes. Following a calorie-restricted anti-inflammatory diet comprising low-GI foods, wholegrains, legumes, nuts, seeds, fish, olive oil and colourful fruit and vegetables may be effective both for weight loss and reducing problematic weight around your middle, known as belly fat.

Do anti-inflammatory diets work for weight loss?

We all have a unique immune system that responds to circumstances differently, so the effects of any diet will vary from person to person. Other factors include the level of compliance with the diet and your commitment to making positive change. With this in mind, it's important that any diet takes account of your personal likes and dislikes and lifestyle, because for long-term effect, you'll need to be compliant for life.

You should also remember that the inflammatory process is complex, and for this reason most of us find a multi-pronged approach best for managing symptoms. An anti-inflammatory diet may form part of this approach, but may not switch off inflammation on its own. That said, evidence suggests that for some people, the right diet may indeed ease symptoms or act as a valuable complement to medical or physical interventions. In addition to the food you eat, you should also consider other aspects of your lifestyle that influence your immune system. One such factor is light exposure: 80 per cent of our immune system is under the influence of the circadian rhythm, and with modern lifestyles exposing us to more artificial light, including increased screen time, it may be worth reviewing your daily habits. With this in mind, be sure to get outdoors during daylight hours, especially in the morning, and reduce screen time in the evening. Stress, low levels of physical activity, smoking and lack of sleep also promote inflammation.

Is an anti-inflammatory diet for everyone?

Generally speaking, the healthy principles on which an anti-inflammatory diet is founded makes this way of eating beneficial for everyone, regardless of whether or not they suffer from an inflammatory condition. This is because the diet promotes blood sugar control and ensures adequate dietary fibre, ‘healthy’ fats, lean protein and plenty of colourful fruit and veg rich in protective plant compounds.

A note on ‘anti-inflammatory’ claims

In both Great Britain and the European Union, the term ‘anti-inflammatory’ is not an authorised health claim; this means no commercially sold food may carry this claim on its food label.

This article is not intended as medical advice. Although diets may be effective in easing symptoms and aiding day-to-day management, it is important for anyone with a chronic inflammatory condition to follow a comprehensive treatment plan that's been approved and is overseen by a GP or registered health practitioner.

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