Anti-inflammatory diets are predominately vegetable-based, but also incorporate whole grains and healthy fats to combat symptoms of localized inflamed tissues in the body. There is no single cure, so diets focus on consuming foods that alleviate, and avoiding those that exacerbate, conditions of inflammation. Registered dietitians can work with patients to design diets which reduce symptoms and boost healthy immune systems.
History
While anti-inflammatory diets have been practiced for hundreds of years by food healers, specific research started in the 1970s. In the 1980s, researchers isolated the protein and hormones linked to body tissue damage. "Currently, there is scientific disagreement on what constitutes an anti-inflammatory diet," says American Dietetics Spokesperson, Lona Sandon, M.Ed., R.D. Current principles are generally based on what is known as the Mediterranean diet.
Sources
The American Dietetic Association recommends colorful foods as part of an anti-inflammatory diet. Beneficial foods include: whole grains, fresh vegetables, legumes, nuts, seeds, fatty fish, extra virgin olive oil, soy products and lean poultry. A 2006 study published in "The American Journal of Clinical Nutrition," confirms that fatty acid found in oily fish and fish oil can combat inflammation.
Considerations
Certain pro-inflammatory foods have been found to increase CRP, a marker of inflammation in the blood, and should be avoided. These include: processed and refined grains, red meat, high-fat dairy, sweets, hydrogenated fats, eggs and potatoes. Excessive consumption of saturated fat, which contains arachidonic acid, has also been linked to inflammation.
Properties
Foods with anti-inflammatory properties can be identified by their rich colors. According to Sandon, phytonutrient compounds such as lycopene in red fruits, resveratol in blackberries, isoflavones, lutein and zeaxanthin found in dark leafy green vegetables and quercitin and allicin in white vegetables prevent damage to cells that may cause inflammation.
Risks
The risks associated with anti-inflammatory diets have not been sufficiently documented. However, patients are advised to consult their doctors or see a registered dietitian to ensure that diets meet the advised nutrient requirements for their sex and age groups.
References
- "Anti-inflammatory Diets." Megan C.M. Porter, RD, LD. The Gale Encyclopedia of Alternative Medicine. Ed. Laurie Fundukian. 3rd ed. Detroit: Gale, 2009. 4 vols.
- American Dietetics Association: Paint your Plate with Color
- The American Journal of Clinical Nutrition
- "Nutrition: Real People, Real Choices"; Susan Hewlings and Denis Medeiros; 2008
