What Anti-Inflammatory Foods should I eat?

Thanks to technological advancements, the world is reaching new heights—so much so that everything has become convenient. Services are accessible within a few clicks, products are browsable at your fingertips, and food is delivered to your doorstep within minutes. While this may seem like an efficient way to live, it compromises our well-being, with a major aspect of it affecting our health.

With the excessive availability of quick and on-the-go meals, it is easy to develop an unhealthy diet. Granted, the fast-paced lifestyle makes it challenging to curate your diet carefully. However, such negligence leads to the consumption of inflammatory foods that affect your health negatively overall. What are they, and how can you replace them with anti-inflammatory foods? Read on to learn.

Inflammation Due to Foods

Inflammation is our body's natural response to protect itself from harm. It is usually a reaction to infection, irritation, or heavy impact from injury. It starts developing as redness and swelling, giving rise to pain.

The connection between such inflammation and diet is profound. The foods we consume can directly impact our body's inflammatory responses. Certain dietary choices may trigger the overstimulation of your immune system, leading to inflammation. Such an inflammatory state can damage tissues and organs over time, resulting in the development of various health issues, including cardiovascular disease, diabetes, obesity, digestive disorders, and arthritis.

Foods Causing Inflammation

Some of the inflammatory foods to avoid preventing their long-term negative effects on the body:

• Refined Grains & Carbohydrates

White rice, a staple in most homes, can contribute to inflammation when consumed in excess as it is high in glycaemic index. Carbohydrates such as white bread and pastries can also increase the inflammatory response by spiking blood sugar levels.

• Sugary Drinks & Snacks

Sodas and sweetened juices spike blood sugar and promote cytokine production, leading to inflammation in the body. Similarly, sweets like laddoos, jalebis, and gulab jamun are high in refined carbohydrates and sugar. Hence, they quickly increase blood sugar levels, causing inflammation.

• Processed and Packaged Snacks

Packaged food like chips and namkeen and fast food like burgers, pizza, and French fries are high in trans-fat and sodium. These two components are harmful, and regular consumption of such foods raises the body's inflammatory markers.

• Processed Meat

Proceed meat products like chicken nuggets, kebabs, sausages, frozen meat, Deli, etc. are high in saturated fat and additives like nitrites, both of which contribute to inflammation. Additional side effects of overconsuming such food items are chronic health conditions like high cholesterol, diabetes, and cancer.

• Deep-fried Food

Items like samosas, pakoras, and bhatures are common street foods. While delicious, they are often fried in unhealthy oils, particularly those high in trans fats. As a result, they contribute to inflammation by promoting oxidative stress and insulin resistance.

• Alcohol

If you consume alcohol regularly, you are compromising your liver function. Over time, excessive consumption can lead to chronic inflammatory conditions, producing pro-inflammatory cytokines and heightening oxidative stress.

Top Anti-inflammatory Foods to Eat

Now that we have explored how food causes inflammation and discovers the inflammatory foods to avoid, you may wonder what you should consume instead to fight inflammation.

Here are some of the best anti-inflammatory foods you can include in your diet:

• Berries

Blueberries, strawberries, blackberries, and raspberries contain antioxidants known as flavonoids. These have potent anti-inflammatory effects. They reduce oxidative stress and inflammation in the body. Berries are specifically known to reduce inflammatory markers that cause heart disease.

• Olive Oil

If you like healthy cooking, extra virgin olive oil should form a staple in your household. It reduces harmful cholesterol levels and raises good cholesterol. As it contains oleocanthal, it also helps reduce inflammation, just like ibuprofen.

• Leafy Greens

Rich in vitamins and antioxidants, leafy greens are one of the must-have anti-inflammatory foods in your diet. Spinach, fenugreek leaves, mustard greens, and collard greens are some leafy vegetables that combat inflammation and reduce the risk of chronic diseases.

• Fatty Fish

Salmon, mackerel, and sardines are high in omega-3 fatty acids, which make them great anti-swelling foods. Regularly consuming such fatty fish improves heart health and helps combat chronic inflammation.

• Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are all packed with omega-3 fatty acids and other nutrients that help reduce inflammation slowly but steadily. They are notable examples of anti-swelling foods that you can easily incorporate into your diet.

• Ginger

Due to its active compounds, ginger is a potent non-inflammatory food. Gingerol inhibits inflammatory pathways in the body. It helps reduce the production of pro-inflammatory enzymes and cytokines to manage inflammation and promote better health.

• Dark Chocolate

High-quality dark chocolate, with about 70% cocoa content, contains antioxidants and compounds that help minimise inflammation. Dark chocolate presents a tasty way to enjoy the benefits of anti-inflammatory foods.

• Whole Grains

Brown rice, quinoa, and whole-wheat products are good alternatives to refined grains and carbohydrates. They retain natural nutrients and fibre, helping maintain blood sugar levels, and their phytochemicals help reduce inflammation.

• Legumes

Beans, lentils, and chickpeas are excellent sources of fibre and antioxidants. Fibre supports healthy digestion, and the antioxidants combat oxidative stress. The combined effect of these two components is reduced inflammation.

• Turmeric

This golden spice's active compound, polyphenol curcumin, makes it one of the simplest foods that reduce inflammation. Its potent anti-inflammatory properties help manage the swelling effectively.

Benefits of Anti-inflammatory Foods

Following an anti-inflammatory diet offers several health benefits. Some of them include:

• Enhanced Immune Function

Anti-inflammatory foods like berries, leafy greens, and fatty fish are rich in antioxidants and essential nutrients that boost immune function. They enhance the body's ability to fight infections and recover from illnesses. When your body can fight infections effectively, it is less likely to trigger an inflammatory response.

• Improved Blood Sugar Control

Non-inflammatory foods play a crucial role in enhancing insulin sensitivity, which is essential for effective blood sugar regulation. Specific foods such as whole grains, legumes, and certain fruits and vegetables slow the absorption of glucose into the bloodstream. This stabilises blood sugar levels and helps manage existing diabetes or reduces the risk of the disease altogether.

• Better Gut Health

A diet rich in foods that reduce inflammation supports a balanced gut microbiome. A healthy gut biome also helps maintain proper digestion, nutrient absorption, and immune function. Consequently, the risk of inflammatory bowel diseases like Crohn's disease and ulcerative colitis is reduced. Such foods foster a diverse and balanced gut flora to improve overall digestive health.

• Lower Risk of Heart Disease

Incorporating anti-inflammatory foods like fatty fish, nuts, and leafy greens into your diet improves your heart health. These foods are rich in nutrients and compounds that help reduce inflammation in blood vessels, a critical factor in preventing cardiovascular disease. They also help maintain the elasticity of blood vessels, promoting smooth blood flow.

• Better Joint Health

Inflammation is a common underlying factor in arthritis and other inflammatory joint conditions. Foods rich in omega-3 fatty acids, such as fatty fish and antioxidants in leafy vegetables and berries, help reduce inflammation and oxidative stress in joints. Such reduction improves symptoms such as stiffness, pain and swelling.

Take Charge of Your Health with Anti-inflammatory Foods

The convenience of quick and easy meals often leads to dietary choices that cause inflammation and affect your long-term health. Now that you know how certain foods contribute to inflammation and how anti-inflammatory foods counteract these effects, you can make informed decisions regarding what to eat. Being conscious of what you include in your diet can help improve your quality of life.

For added protection and peace of mind regarding your health, you can opt for ManipalCigna Health Insurance's comprehensive coverage. The flexible plan options let you take better care of and better control over your health.

FAQs

What are some common signs of inflammation caused by diet?

If you experience persistent swelling, pain, redness, and heat in some body regions, you may have inflammation caused by diet. Chronic inflammation can manifest as fatigue, frequent illness, and digestive issues.

How quickly do anti-inflammatory foods show results?

The positive impact of incorporating anti-inflammatory foods in your diet may take a few weeks to a couple of months to surface. You should notice improved energy levels, digestion, and reduced joint pain.

How can anti-inflammatory foods be made a regular part of the diet?

You can start by gradually incorporating anti-inflammatory foods into your meals. For example, you can add berries to your breakfast, use olive oil and turmeric for cooking, and include a variety of leafy greens and legumes in your dishes. Planning balanced meals and snacks around these foods can help make them a regular part of your diet in no time.