Contributed by: Healthians Team
Lately, the buzzword “anti-inflammatory” is trending in the health and wellness spheres everywhere, and there is good reason for all the hype. Not only can incorporating an anti-inflammatory diet control — and even reverse — chronic inflammation to help you stay healthy, but research also suggests it can reduce your risk of certain diseases.
Possible Health Benefits of Following an Anti-Inflammatory Diet
Following an anti-inflammatory diet has been shown to help people with:
- Autoimmune disorders
- Type 2 Diabetes
- Heart disease
- Cancer, including breast cancer and colorectal cancer
- Alzheimer’s disease
- Thyroid
- Pulmonary disease
- Epilepsy
- Stroke
Are you interested in learning which foods have powerful anti-inflammatory effects and how it may help you ward off certain diseases? Read on.
A Food List of What to Eat on an Anti-Inflammatory Diet
Following a healthy anti-inflammatory diet means loading up on foods that research has shown can help lower inflammation and limiting your intake of foods that have the opposite effect.
- Fresh fruits, including cherries, watermelon, pineapple, avocado, grapes, bananas, apples, mangoes, peaches, tomatoes, and pomegranates
- Berries including strawberries, blueberries, mulberries, cranberries, and gooseberries
- Dried fruit, including plums, unsalted almonds, walnuts, and pistachios
- Green, leafy vegetables, especially broccoli, dark green spinach leaves, broccoli, sprouts, cauliflower
- Plant-based proteins, such as tofu, chickpeas, and lentils
- Fatty fish, including salmon, trout, sardines, halibut, tuna, herring, and mackerel
- Whole grains, including brown rice, barley, oatmeal, whole-grain barley, corn, and whole-wheat bread
- Seasonings like ginger and turmeric
- Seeds, especially chia seeds, sunflower, pumpkin, and flaxseed (in moderation)
- Foods filled with omega-3 fatty acids, including avocado and olive oil
- Beverages like coffee, and green tea
- Cocoa and dark chocolate (in moderation)
Foods to eat sparingly on an Anti-Inflammatory Diet
- Refined carbohydrates, such as white bread, pastries, pizza, pasta, and sweets
- Drinks that are high in sugar, including soda and other sugary beverages
- Fried foods
- Red meat
- Dairy products
- Hydrogenated oils and saturated fats
- Processed meat, especially hot dogs and sausages
- Canned or packaged foods
Launch an Anti-Inflammatory Lifestyle
Embracing a healthy lifestyle affords the best chance of controlling a variety of chronic illnesses.
- Avoid smoking
- Get adequate sleep
- Limit intake of alcohol
- Exercise regularly
- Manage stress with relaxation techniques like yoga and meditation
The bottom line
Even low levels of inflammation on a long-term basis can lead to disease. Do your best to keep inflammation in check by adopting dietary and lifestyle changes.
