A diet for reducing inflammation
THE anti-inflammatory diet focuses on consuming foods that are believed to reduce inflammation in the body. This typically involves eating plenty of fruits, vegetables, whole grains, nuts, seeds, and healthy fats (such as those found in olive oil and fatty fish), while avoiding or minimising processed foods, refined sugars, saturated fats, and trans fats, which may contribute to inflammation. It’s also recommended to limit intake of alcohol and caffeine.
Nutritionist Keisha Black says this diet works by reducing the intake of foods that can trigger inflammation in the body, such as processed foods, refined sugars, and unhealthy fats.
“Instead, it emphasises the consumption of foods that provide antioxidants, vitamins, minerals, and phytonutrients that help to combat inflammation and support overall health,” Black said. “By following this dietary approach, individuals may experience reduced inflammation levels, which can lead to various health benefits, including improved joint health, reduced risk of chronic diseases, and enhanced immune function.”
Here are some tips, she said, for effectively following the anti-inflammatory diet.
Focus on whole, nutrient-rich foods
Fill your plate with plenty of fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil and fatty fish.
Limit processed foods
Minimise your intake of processed foods, which often contain unhealthy fats, refined sugars, and additives that can contribute to inflammation.
Choose lean protein sources
Opt for lean sources of protein such as poultry, fish, legumes, and tofu instead of red meat, which can be pro-inflammatory in excess.
Incorporate anti-inflammatory spices
Use herbs and spices like turmeric, ginger, garlic, and cinnamon, which have anti-inflammatory properties, to flavour your meals.
Include omega-3 fatty acids
Consume foods rich in omega-3 fatty acids such as salmon, walnuts, chia seeds, and flaxseeds, which have been shown to reduce inflammation.
Stay hydrated
Drink plenty of water throughout the day to help flush out toxins and support overall health.
Be mindful of portion sizes
Pay attention to portion sizes to avoid overeating, which can contribute to inflammation and other health issues.
Limit alcohol and caffeine
While moderate consumption of alcohol and caffeine is generally fine for most people, excessive intake can contribute to inflammation, so it’s best to limit them.
Experiment with meal planning
Plan your meals ahead of time to ensure you have plenty of nutritious, anti-inflammatory options available and avoid reaching for unhealthy choices when hunger strikes.
Listen to your body
Everyone’s body responds differently to food, so pay attention to how your body feels after eating certain food and adjust your diet accordingly to support optimal health and well-being.
