Inflammation is one of the most common health issues and a predominant symptom for several major conditions. This condition can be controlled by following an anti-inflammatory diet plan.
What is inflammation?
Inflammation is a type of the body’s defense mechanism, where the immune system identifies and eliminates foreign components and commences the healing process. This biological process is necessary for the body’s healthy functioning but in some medical conditions, inflammation tends to act in an abnormal way.
In diseases such as rheumatoid arthritis, the immune system activates inflammation, despite the absence of any foreign bodies. That is, the cells attack the body’s own tissues, causing damage or elimination of cells.
This abnormal immune response can affect several organs and is one of the symptoms of chronic health conditions such as arthritis, Alzheimer’s, cancer, Type 2 diabetes, asthma, and so on. There are two types of inflammation; acute and chronic inflammation.
While acute inflammation deals with foreign compounds and heals the body, chronic inflammation does the opposite. Cells from the immune system attack the body’s own cells, contributing to several health issues. Following a diet planned specifically to reduce inflammation has proven to have positive effects on the body.
What diet is best to reduce inflammation?
Inflammation can be controlled with the help of medical means including supplements, steroid injections, and Non-Steroidal Anti-Inflammatory Drugs (NSAIDs). However, one can proceed to take the medication only after consulting your healthcare provider.
One can also keep their health in check with the help of an anti-inflammatory diet plan. This plan, similar to a Mediterranean diet, comprises foods rich in nutrients, and healthy fats. It also limits the consumption of processed foods, added sugars, and red meat, and increases the number of fruits and vegetables that contribute to reducing inflammation.
What are the 10 most inflammatory foods?
Anti inflammatory diet recipes have an abundant amount of fruits and vegetables, as the nutrient component is high and effectively reduces inflammation. It is also one of the easiest diets to follow, given the foods to be included and the variety of recipes one can try with them. Here are the top 10 foods included in an anti-inflammatory diet plan:
- Green leafy vegetables – spinach, collards, kale
- Fruits – strawberry, cherry, orange, blueberry, grape, pomegranate, avocado
- Nuts – almonds, walnuts
- Fatty fish – salmon, tuna, sardine, mackerel
- Vegetables – tomatoes, broccoli, cauliflower, Brussels sports
- Olive oil
- Legumes – lentils, beans
- Dark chocolate
Anti-inflammatory diet plan
People who suffer from inflammation are asked to follow an anti-inflammatory diet to ease the effects. As the name suggests, this diet plan consists of foods that lower or ease the effects of inflammation. It includes a variety of fruits and vegetables, rich in nutrients, and restricts the consumption of high-carb foods, processed items, and foods with saturated fats and added sugars.
One huge benefit of an anti-inflammatory diet plan is that one can never get bored of the diet. Unlike other diets, the meal plan can include several food items, with which one can prepare a variety of dishes, and even experiment with their cooking skills.
A 21 day anti-inflammatory diet meal plan is one of the most commonly followed plans for people suffering from chronic inflammation. The plan, when followed without any problems, can be easily implemented to replace your existing food plan. A 30-day anti inflammatory meal plan is also followed by a wide range of people to overcome the effects of inflammation.
One draws out a complete meal plan—breakfast, morning snack, lunch, evening snack, and dinner—without compromising on the nutrient and calorie levels. From a simple fruit to a full-course meal, anti-inflammatory diet plans are simple and effective to work on, given the wide range of foods one can consume. Some famous anti inflammatory diet recipes are:
- Cauliflower, walnut, and apple salad
- Broccoli and peanut soba noodles
- Kefir, almond, banana, and berry smoothie
- Sweet potato and lentil curry
- Ginger chicken noodle salad, and so on.
It is also important to look out for foods one is allergic to before creating the diet plan. Make sure to consult a healthcare professional on any symptom related to chronic inflammation.