Anti-Inflammatory Foods

What is inflammation and what causes it?
Inflammation is a protective response used by your body. It may be in response to injury or exposure to a harmful substance. It can also be caused by:

• some medical conditions
• excess body weight
• stress
• lack of activity 
• poor sleep
• certain foods consumed in excess (foods high in sugar, saturated fats, and trans fats)

Inflammation is not always a good thing
Chronic inflammation happens when your immune system attacks your body's healthy cells. Some autoimmune diseases are caused by this chronic inflammation (rheumatoid arthritis, Crohn's disease, psoriasis, etc.). Chronic inflammation may also be linked to heart disease, diabetes, and Alzheimer's disease. 

Do anti-inflammatory foods really work?
Although evidence on anti-inflammatory foods is somewhat limited, we do know that some foods have the ability to stifle inflammation. The amount and how often these foods should be consumed for the anti-inflammatory benefit are unknown. 

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Fruits and Vegetables
The general rule is that fruits and vegetables should make up half of your plate. You should also aim to get a variety of different fruits and vegetables to benefit from their anti-inflammatory effects. Anti-inflammatory substances in fruits and vegetables include vitamin C, beta-carotene, and phytonutrients. Foods that are high in these substances include:

• Berries (dried or fresh)
• Cherries
• Apples
• Citrus fruits (oranges, grapefruit, lemons, limes,...)
• Leafy greens
• Sweet potatoes
• Peppers
• Eggplant
• Tomatoes

Healthy Fats
​Healthy fats have also been shown to have anti-inflammatory effects on the body. Unsaturated fatty acids are a category of these healthy fats! Unsaturated fats include:

• Olive oil
• Avocados
• Chia seeds
• Nuts and seeds 

Omega 3 fatty acids are also a type of unsaturated fatty acid that have anti-inflammatory properties. Omega-3's can be found in:

• Cold water fish: salmon, tuna, sardines, anchovies (the American Heart Association recommends eating fish at least 2 times per week)
• Plant sources: algae, ground flax seeds 

Fiber! 
Eating foods high in fiber means less blood sugar spikes. Less blood sugar spikes means less stress, which means less inflammation in the body! In fact, fiber is one of the most anti-inflammatory substances! What foods are high in fiber?

• Beans and peas (pulses)
• Whole grains
• Fruits and vegetables
• Nuts and seeds 

Garlic, Herbs, and Spices
These ingredients each have unique anti-inflammatory properties. So again, variety is key! Instead of heading for the supplements aisle, incorporate these ingredients into your every day cooking to get the most benefit! Garlic, herbs, and spices, among all plant foods, contain phytonutrients. These phytonutrients are what produce anti-inflammatory effects. Specifically, these are found in:

• Garlic
• Turmeric
• Ginger
• Oregano
• Rosemary
• Thyme
• Peppercorn
• Cinnamon
• Basil
• Cumin
• Cloves
• Parsley

It doesn't matter if the herbs and spices are dry or fresh - both will contain the anti-inflammatory properties. 

Key Points

1. You will only benefit from the anti-inflammatory properties of these foods if you incorporate them into an overall healthy diet. Focus on improving your overall diet over time and consume a variety of these anti-inflammatory foods to benefit from the effects and boost your immune system! 
2. Beware of any foods proclaiming to have miracle anti-inflammatory properties. Superfoods are a hot topic right now, which leaves more room for evidence-based information to get lost. Just remember - no one food is a "miracle food." 
3. Other lifestyle factors play a role in inflammation. Quality and duration of sleep, weight, and physical activity are all important in decreasing inflammation in the body. 

Want a visual? Check out this video summarizing the above points! 
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Healthy wishes! 
~Leah, Dietetic Intern