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Anti-Inflammatory Diet Plan

Apr 7, 2011 | By Laura Niedziocha
Anti-Inflammatory Diet Plan
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Inflammation is a sign that something is wrong inside your body. When you suffer from an injury, the first step your body takes to heal it is through inflammation. Even inside your body, from diseases like arthritis, heart disease or pulmonary disease, your body reacts through inflammation. Certain blood markers may be used to indicate an inflammatory reaction. As with any diet plan, the anti-inflammatory diet recommends foods to emphasize and foods to reduce.

Emphasize: Antioxidants

Antioxidants, like vitamins C and E, can help reduce inflammation by decreasing the number of free-radical cells that can damage healthy cells. Free radicals are oxidized cells that occur naturally in the human body. However, if they are produced in excess, they can cause disease and incite the inflammatory response. Emphasizing antioxidant-rich foods in your diet can help reduce chronic disease and inflammation. The best sources of antioxidant vitamins are through foods, according to Dr. Donald Hensrud of the Mayo Clinic. Foods such as berries, nuts, brightly colored vegetables, apples, avocados, cherries and oat-based grains are sources of antioxidant vitamins.

Emphasize: Omega-3 Fatty Acids

Omega-3 fatty acids, like those essential fats found in oily fish, may help reduce auto-immune inflammation. A review published in the "Journal of the American College of Nutrition" in 2002 looked at the effects of omega-3 fatty acids on several auto-immune diseases such as asthma, arthritis, psoriasis and inflammatory bowel disease. Conclusions made about the interaction between omega-3 fatty acids are that they help alter the way your body's immune system responds, resulting in decreased inflammation. The anti-inflammatory diet plan emphasizes foods high in omega-3 fatty acids, especially because the average American diet is lacking in them. This review also emphasizes the imbalance between intake of omega-6 and omega-3 fatty acids. The shift to eating more omega-3 fatty acids should be made. Sources of omega-3 fatty acids include fatty fish like salmon and tuna.

Reduce: Saturated Fats

Certain foods can exacerbate the inflammation response of your body. These foods include those that are high in saturated and trans fats. High-fat foods like red meat or dairy should be either limited or removed from your diet. In addition, highly processed foods that contain large amounts of saturated fats and trans fats should also be removed. Strangely enough, these kinds of foods also include refined carbohydrates and sugars, which can also increase the inflammatory response of your body. Taking these foods out of your diet is part of the anti-inflammatory diet plan.

The Mediterranean Diet

The Mediterranean diet is a way of eating that many countries bordering the Mediterranean Sea follow. It is much like the anti-inflammatory diet in that it emphasizes plant-based foods and whole grains rich in fiber, antioxidants and omega-3 fatty acids. This kind of diet may help reduce cholesterol and inflammation associated with heart disease and arthritis.

Sample Meal Plan

It's easy to become confused about what to eat and what not to eat when following a specific diet. The anti-inflammatory diet plan is simple -- it emphasizes whole, plant-based foods and lean sources of protein, like fish. A day of eating an anti-inflammatory diet may look something like this: for breakfast, a fruit salad and a piece of whole wheat toast with peanut butter; for lunch, you might have a spinach and arugula salad topped with seared tuna and an olive oil-based dressing; for dinner, you may eat a veggie burrito, a whole-wheat tortilla stuffed with roasted vegetables, avocado, tomatoes and low-fat cheddar cheese, accompanied by a serving of spiced brown rice and for dessert, a serving of berries.

References

Article reviewed by Eric Lochridge Last updated on: Apr 7, 2011

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