Acute inflammation is the body’s natural healing response, whereas chronic inflammation is associated with over half of all deaths worldwide and is linked to various medical conditions [1]. One significant factor influencing inflammation is our everyday diet.
In this article, we explore how anti-inflammatory foods cannot only be part of a weight loss diet but also an effective preventive measure against numerous health issues. Plus, you can download a free PDF featuring healthy and delicious meal options for a 21-day anti-inflammatory diet plan [PDF]!
What is Inflammation?
Acute inflammation is your body’s short-term inflammatory response to any injury, illness, or infection. The immune system sends a good amount of white blood cells to whichever is the affected area to fight against infection. Chronic inflammation, on the other hand, is a long-term inflammation that can last for years and months and can contribute to conditions like type 2 diabetes, cancer, and heart disease.
What is the Anti-Inflammatory Diet?
The anti-inflammatory diet not only supports weight loss but also serves as a preventive measure against various health ailments. While genetics and lifestyle choices contribute to these conditions, healthy eating plays a crucial role.
This diet closely resembles the Mediterranean diet, emphasizing leafy greens, fresh fruits, healthy fats, and antioxidant-rich foods. Both diets prioritize the quality of food and healthy eating habits over strict dietary restrictions. Renowned as one of the healthiest diets in the world, the Mediterranean diet offers a wide range of health benefits. Similarly, the anti-inflammatory diet promotes the same types of food and eating lifestyle, effectively reducing inflammation over time.
Benefits of the Anti-Inflammatory Diet
Supports Weight Loss
The anti-inflammatory diet includes whole foods, fresh greens, and healthy fats while restricting the consumption of processed foods, refined carbohydrates, and added sugars. Foods rich in nutrients will leave you feeling fuller and also contain much fewer calories [2] which can help with your weight loss goals.
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Reduces Chronic Inflammation
Incorporating anti-inflammatory foods as part of your daily diet will help with combating chronic inflammation, which is associated with a range of diseases. Healthy fats and antioxidants are helpful in lowering cholesterol levels and the risk of other heart diseases. These foods can also help in preventing diabetes as they have a low glycemic index that can stabilize blood sugar levels [3].
Supports Immune System
The food groups in the anti-inflammatory diet are loaded with omega-3 fats, vitamins, minerals, antioxidants, fiber, and many more nutritional compounds that can boost the immune system. It also goes to protect against bone conditions like rheumatoid arthritis [4].
Enhanced Gut Health
Foods with soluble fiber like fruits, vegetables, and whole grain foods support a healthy gut microbiome.
Improved Mental Health
The anti-inflammatory properties in these foods are proven to provide mental health benefits as they can reduce the symptoms of depression and anxiety [5].
Protects Brain Function
This specific diet is known to have a positive impact on individuals with dementia and Alzheimer’s, with a UK Biobank research proving that 31% of their participants have a reduced risk of dementia and brain damage after observing them for 15 years [6].
What are the Top Anti-Inflammatory Foods?
The following foods have some of the best anti-inflammatory effects to help decrease inflammation in the body and be part of a weight loss diet:
- Fruits rich in anthocyanins like cherries, berries, and plums, along with other fiber and antioxidant-filled fruits like grapes, oranges, apples, and pears.
- Vegetables like broccoli, tomatoes, sweet potatoes, beets, and dark leafy greens like spinach and kale.
- Whole grains like oatmeal, quinoa, whole grain bread, and whole wheat pasta
- Nuts like almonds and walnuts, along with seeds like chai and flax seeds.
- Healthy fats include olive oil, avocado, and nut butters.
- Lean protein like chicken and seafood like salmon
- Legumes like beans and lentils
- Mushrooms
- Turmeric, ginger, and garlic
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Inflammatory Foods to Avoid
The following foods promote inflammation and are linked to a range of negative effects on health:
- Processed meat like sausage and deli meats
- Fried food
- Beverages with added sugar
- Foods rich in trans fat
- Red meat
- Refined carbohydrates
- White bread, baked goods, and pastries
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21-Day Anti-Inflammatory Diet Meal Plan [Free PDF]
![21-day Anti-Inflammatory Diet Plan [PDF]](https://images.surferseo.art/3c97d68b-a267-4caa-81f7-36f6f3efb59d.png)
Now, we present to you the 21-day anti-inflammatory diet plan, filled with meal ideas and healthy recipes to inspire your diet for three weeks. You can also download our free PDF tool as a handy reference to have in your kitchen for meal prep!
Day 1
Breakfast: Egg and avocado toast
Lunch: Lentil soup with whole grain roll
Dinner: Grilled salmon with steamed vegetables
Day 2
Breakfast: Mango turmeric smoothie
Lunch: Chicken stir fry with a mixed greens salad
Dinner: Shrimp, pesto, and quinoa bowl with olive oil dressing
Day 3
Breakfast: Oats with almonds and blueberries
Lunch: Grilled chicken with steamed broccoli
Dinner: Brown rice with chickpea curry and tomatoes
Day 4
Breakfast: Spinach and tomato omelet
Lunch: Hummus veggie sandwich
Dinner: Spinach salad with tuna and carrots
Day 5
Breakfast: Banana and date smoothie
Lunch: Lemon garlic chicken with roasted vegetables
Dinner: Beans salad with mustard dressing
Day 6
Breakfast: Peanut butter and banana sandwich
Lunch: Chicken fajitas
Dinner: Seafood paella
Day 7
Breakfast: Whole grain cereal with almond milk
Lunch: Basil pesto pasta with grilled veggies
Dinner: Brown rice with white fish and ginger curry
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Conclusion
We hope that this article has educated you sufficiently on the anti-inflammatory diet, its benefits, and foods that trigger inflammation. Inflammatory diseases, especially chronic illnesses, can have long-term effects on your lifestyle that can be avoided by incorporating this preventive measure. The anti-inflammatory diet can also support you in your weight loss journey and protect your overall health, but please remember to consult a doctor before embarking on any new dietary strategy especially if you have food allergies. To learn more about how you can lead a healthier lifestyle, check out the JustFit app!
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Andwele , M. (2021, June 18). What to eat for arthritis: Arthritis foundation. What to Eat for Arthritis | Arthritis Foundation.Available at: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/eat-right-for-your-type-of-arthritis
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Jiménez-Cortegana, C., Iglesias, P., Ribalta, J., Vilariño-García, T., Montañez, L., Arrieta, F., Aguilar, M., Durán, S., Obaya, J. C., Becerra, A., Pedro-Botet, J., Sánchez-Margalet, V., & On Behalf Of The Cardiovascular Disease Working Group Of The Spanish Society Of Diabetes Sed (2021). Nutrients and Dietary Approaches in Patients with Type 2 Diabetes Mellitus and Cardiovascular Disease: A Narrative Review. Nutrients, 13(11), 4150.Available at: https://doi.org/10.3390/nu13114150
Li, X., Chen, M., Yao, Z., Zhang, T., & Li, Z. (2022). Dietary inflammatory potential and the incidence of depression and anxiety: a meta-analysis. Journal of health, population, and nutrition, 41(1), 24.Available at: https://doi.org/10.1186/s41043-022-00303-z
Mayo Foundation for Medical Education and Research. (2024a, January 12). The simple math that helps you feel full on fewer calories. Mayo Clinic.Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318#:~:text=High%2Dfiber%20foods%20not%20only,popcorn%20has%20about%2030%20calories.
Shi, Y., Lin, F., Li, Y., Wang, Y., Chen, X., Meng, F., Ye, Q., & Cai, G. (2023, July 21). Association of pro-inflammatory diet with increased risk of all-cause dementia and alzheimer’s dementia: A prospective study of 166,377 UK Biobank Participants - BMC Medicine. SpringerLink.Available at: https://link.springer.com/article/10.1186/s12916-023-02940-5
