The Truth About ‘Anti-Inflammatory’ Diets

Our expert nutrition team looks at whether an 'anti-inflammatory' diet and the foods we eat can actually help counter inflammation-related health conditions.

Inflammation is often mentioned as the culprit behind many diseases, and frequently linked to specific foods or diets as a way to sell products.

It’s partly this messaging that has seen inflammation become a big scary buzzword in nutrition, even if the actual process is perfectly normal and can be useful in certain situations (more on that later).

Now, there may be a connection between what we eat and the more ‘negative’ side of inflammation, although when it comes to “anti-inflammatory” diets there’s no single definition, or one set of rules.

This can make filtering through the reams of social media posts on the topic out there a daunting task, especially when a lot of them are grounded in dubious science or opinion.

Luckily our nutrition team has done a deep dive into the scientific recommendations and evidence behind this idea so you don’t have to.

What is inflammation?

Inflammation is a response triggered by infection or injury to alert the immune system and help fight off harmful invaders[1]. It’s a normal part of your body’s defense system. Inflammation can be obvious, with pain, redness, and swelling, but sometimes, there are no visible signs at all [2].

There’s a common belief that ‘inflammation’ is always a negative thing. However, acute inflammation typically lasts for a short time and resolves itself, this is necessary for optimal functioning. In contrast, chronic inflammation is a long-term type that can persist for months or years. Conditions like asthma, eczema, certain heart conditions, and diabetes can involve chronic inflammation. The longer it persists, the more likely it is to lead to adverse effects [3].

What is an anti-inflammatory diet?

An anti-inflammatory diet focuses on the concept that certain foods can either increase or decrease inflammation in the body. It emphasizes reducing or eliminating foods that promote inflammation while incorporating those believed to have anti-inflammatory properties [4]. Rather than a rigid diet plan, it offers a guide that shapes food selection, preparation, and consumption.

How does it work?

As there is no single anti-inflammatory diet plan, the approach to an anti-inflammatory diet varies, with some advocating a balanced diet aligning with government recommendations, whilst others suggest eliminating certain food groups such as dairy. Typically, the emphasis lies on consuming a broad range of fruits and vegetables, wholegrains, herbs, and spices.

The Mediterranean diet is widely recognized as naturally including numerous anti-inflammatory foods.

Key components of anti-inflammatory diets

Fruits and vegetables: Aim for diversity and variation in color.
Healthy fats: Omega-3 fatty acids are found in oily fish, flaxseed, and walnuts. Olive oil is rich in monounsaturated fats and antioxidants.
Wholegrains: Brown rice, quinoa, oats.
Spices and herbs: Invest in a wide range, try out turmeric and ginger.
Nuts and seeds: Sprinkle almonds or chia seeds onto meals.
Beverages: Green tea and herbal teas, such as chamomile.

Foods to avoid consuming in excess

Refined carbohydrates, white bread, pasta
Sugary beverages, such as soda and excessive alcohol
High sodium foods
Limit fried foods, such as french fries

Does research back this up?

The Dietary Inflammatory Index evaluated how 45 food elements impact inflammation using data from over 1,900 studies globally. Research indicated that omega-3 fatty acids and phytonutrients, found in foods like oily fish, flaxseed, walnuts, and colorful fruits and vegetables, reduce inflammation, while diets high in calories, refined carbs, sugar, and saturated fats increase it [5].

However, translating lab findings to humans isn’t straightforward, what’s effective in controlled experiments may not have the same results in real-life settings. Anti-inflammatory benefits stem from our overall eating habits, not just individual foods, which adds to the complexity of the issue, with limited concrete evidence linking certain foods to inflammation reduction. Instead of fixating on one food, consider the context of your overall diet, variety is key.

TL;DR

The foundations of an anti-inflammatory diet, like those in the Mediterranean diet, can benefit many. Incorporating the basics, more fruits, vegetables, and whole grains, whilst keeping an eye on sugar and saturated fat is encouraged. A plant-based approach with lots of color and variety is a great place to start.

Remember, the impact of food on inflammation varies from person to person, so always consider the bigger picture of your overall diet and lifestyle.