Inflammation is a normal immune response to injury or illness. When you incur an injury, your body secretes histamine in the area surrounding the site, and the permeability of your blood vessels rises. This increased permeability allows fluid and white blood cells to flood the injured area and begin the work of healing. When inflammation is chronic, however, it can cause health problems. Diets that are anti-inflammatory are aimed at reducing the negative effects of inflammation.
Inflammation and Disease
A number of diseases are characterized by chronic inflammation, and some of these diseases cause considerable mortality in the United States. Any disease whose name ends with the suffix "-itis" has inflammation as a central characteristic. Pancreatitis, for example, is inflammation of the pancreas. Other diseases related to inflammation are not so obvious to identify. According to Dr. Brent Bauer of the Mayo Clinic, diseases such as cancer and heart disease are influenced by chronic inflammation. An anti-inflammatory diet is aimed at reducing your risk of these inflammatory diseases.
Inflammation and the American Diet
One major cause of inflammation is the style of eating typical to most Americans. The large amount of meat, processed foods and full-fat dairy products consumed in the U.S. has resulted in a diet full of saturated fat, trans fat and omega-6 fatty acid. These substances all increase levels of inflammation in the body. Trans fat is a synthetic product that doesn't occur naturally in any food source. It is commonly found in processed baked goods. Saturated fats are found in meat, eggs and dairy products. Omega-6 fatty acids are found in safflower, sunflower and soybean oils, as well as meat and dairy products. All of these are over-represented in the American diet.
Foods that Decrease Inflammation
Another omega fatty acid, called omega-3, decreases inflammation. Omega-3 is found in fish, nuts and oils made from those foods. Unfortunately, the proportion of omega-3 to omega-6 in the average American diet is woefully low. According to MayoClinic.com, those who consume a Mediterranean diet, which is higher in fish, fruits, vegetables and nuts, have lower incidence of heart disease and obesity.
Recommendations
To decrease your saturated fat intake while increasing your omega-3 fats, Barry Sears of the Inflammation Research Foundation recommends that you consume 30 percent of your calories from fat, 30 percent from protein and 40 percent from carbohydrates. You should derive most of your dietary fat from olive oil and nuts. If you're a woman, eat about 90 g of low-fat protein daily, spaced out throughout the day. The average man should eat about 110 g of protein daily. Eating about 40 g of carbohydrates daily, in the form of nonstarchy vegetables, fruit and whole grains, will help lower inflammation.
References
- "Journal of Obesity"; Anti-inflammatory Nutrition as a Pharmacological Approach to Treat Obesity; Barry Sears, et al; September 2010
- Fitness: New Lifesaving Foods: The Anti-inflammation Diet; Richard Laliberte; September 2006
- Mayo Clinic Health Letter: Buzzed on Inflammation; Brett Bauer
- MayoClinic.com: Mediterranean Diet for Heart Health
