Inflammation is the body’s natural response to germs, toxins, injury, or infection. And while it’s a natural response (and if successful, the result of a healed body is fantastic) living in a state of inflammation is not. Inflammatory cells and cytokines (pro-inflammatory signal proteins that activate immune cells) are initially produced by the body to protect and can result in temporary pain, redness, and swelling. For some, chronic inflammation remains after the body’s initial response (aka in the absence of a threat) and may be signaled by fatigue, fever, depression, weight gain, and more. Should your body’s own processes be causing more harm than good, thoughtful changes to your daily diet can quell inflammation and boost your immune system.
What is an anti-inflammatory diet?
“Simply put, an anti-inflammatory diet focuses on foods to help reduce chronic inflammation in the body,” says Registered Dietitian Marisa Moore. Moore goes on to note that chronic inflammation is associated with health conditions like heart disease, Alzheimer’s disease, diabetes, rheumatoid arthritis, and certain cancers.
“Many people use the umbrella term to describe a diet that doesn’t exacerbate auto-immune conditions,” says Jessica Wilson, MS RDN. A healthy diet that avoids processed options in favor of whole foods is usually enough to keep the body balanced. But should you suspect that internal inflammation is getting the better of you, a diet designated for its anti-inflammatory effects may be worth exploring.
“Many well-known diets, such as the Mediterranean diet, DASH diet, and Dr. Weil’s anti-inflammatory diet are linked to anti-inflammatory effects,” says registered dietitian Kylie Sakaida. “You’ll notice that anti-inflammatory diets, including the ones above, emphasize fruits, vegetables, healthy fats, lean protein, whole grains, nuts, and seeds while limiting red and processed meats, sodium, and highly processed foods.” Antioxidant-rich foods play a major part in calming inflammation, neutralizing free radicals and suppressing the body’s pro-inflammatory processes for a more harmonic immune response.
In addition to eating the right things and avoiding the wrong ones, ensuring that you’re eating enough volume-wise also matters. “Not meeting metabolic needs in the forms of carbohydrates, fats, protein, vitamins, and minerals can create conditions in the body that can increase inflammation,” says Wilson.
Can supplements help?
Those who hope to reduce internal inflammation without overhauling their existing diet would do well to consider supplements. According to Wilson, while there is no single supplement to reduce inflammation, there are many potential anti-inflammatory compounds—as with your diet, you’ll need a personalized approach. “When it comes to supplements, you’ll need the right option with the best quality and clinically effective dose,” she says.