Inflammation has some beneficial effects for the human body. It fights infection and improves the healing process, as noted by the University of Wisconsin Integrative Department of Family Medicine. If the inflammatory process continues for a long period of time, or becomes chronic, the process can lead to injury and has been associated with different diseases like asthma, cancer, type 2 diabetes, stroke and heart disease. Diseases where the body attacks itself, like lupus and rheumatoid arthritis, are also associated with inflammation. The foods we eat can cause extra inflammation in the body, so a change of eating habits may decrease the inflammation and improve your health.
Unhealthy Fats
Certain fats like saturated and trans fat have pro-inflammatory properties in the body, according to the Cleveland Clinic. Processed foods like potato chips, doughnuts, crackers, or cookies are high in trans fats. Saturated fats are present in foods like whole milk dairy products and other animal products. In an anti-inflammatory diet, you should avoid these foods.
Fatty Acids
Omega-3 fatty acids fight inflammation in the body. Other fatty acids -- called the omega-6 acids -- are pro-inflammatory and tend to increase the production of higher numbers of inflammatory chemicals, as noted by the American Medical Student Association. High levels of omega-6 fatty acids also make it more difficult for the body to use the healthier omega-3 acids that may be present. An anti-inflammatory diet tries to balance the levels of omega-3 and omega-6 fatty acids that you consume, according to an article on the Association of Gastrointestinal Motility Disorders website. Our diet today has increased our consumption of omega-6 acids, putting us at more risk for inflammation. You should increase the amount of omega-3s that you eat. Substituting cold water fish like salmon, herring, and sardines for full-fat red meats in the diet is a good way to do this. Other foods that contain omega-3s include flax seeds, walnuts and fish oil supplements, as noted by the Cleveland Clinic. Leafy green vegetables also contain small amounts of this fatty acid, as noted by the University of Wisconsin Integrative Department of Family Medicine. Red meats are high in omega-6 fats. Processed oils like peanut, soy and corn oils also contain omega-6 fatty acids as well.
Fruits and Vegetables
Eating more fruits and vegetables appears to be associated with lower levels of inflammation in the body, according to University of Wisconsin Integrative Department of Family Medicine. These foods contain antioxidants, phytonutrients and fiber, which all help to decrease inflammation, as noted by the Sjögren's Syndrome Foundation. Foods like yellow and orange peppers, carrots, spinach, and citrus fruits contain antioxidants and phytonutrients. Increased fiber in the diet leads to regular bowel movements and helps eliminate waste products that may increase inflammation. You can also increase the fiber in your diet by adding flax seeds or eating more whole grains.
Herbs and Spices
Many herbs and spices have anti-inflammatory properties. For example, ginger has the same antioxidant power of vitamin C and may improve the symptoms of arthritis; cayenne may lower the formation of LDL or bad cholesterol, as noted on MyFoundationDiet.com. Other examples of anti-inflammatory herbs and spices are nutmeg, cloves, oregano and willow bark, according to University of Wisconsin Integrative Department of Family Medicine. Adding these herbs and spices to your foods can increase the antioxidant quotient and may lower the inflammation levels in your body.
Allergic Reactions
Food allergies and intolerance reactions all cause inflammatory reactions in the body. By removing these foods from the diet, you may decrease these reactions. The foods that cause food allergies vary from person to person. Common offenders include dairy products, wheat, eggs and peanuts, according to the Sjögren's Syndrome Foundation.
Simple Carbohydrates
Foods that are composed of simple carbohydrates can also cause inflammation. These foods have a high glycemic load and can cause peaks and valleys in your blood sugar levels, doing the same to the amount of insulin in the blood. These fluctuations also tend to increase inflammation, according to the University of Wisconsin Integrative Department of Family Medicine. Examples of simple carbohydrates include white breads, pastas, rice, cakes and corn syrups, as noted by the Sjögren's Syndrome Foundation.
