The Anti-Inflammatory Meal Plan (2024)

FAQs

Is there any truth to anti-inflammatory diet? ›

Incorporating an anti-inflammatory diet with lifestyle modifications and medical therapies can provide long-term risk reduction of chronic, noncommunicable disease processes such as cardiovascular disease, malignancies, and neurocognitive decline.

In terms of well-known diets, the Mediterranean diet may be the most beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods and other known inflammation fighters.

Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.

Unlike pain medications, which may take just minutes to work, an anti-inflammatory diet may not produce its full effects for several days or even several weeks. The effects may be difficult to notice because they are gradual, so people are advised to keep a journal to track changes in symptoms.

Rich in anthocyanins that can calm inflamed tissues, tart cherry juice is the go-to fruit juice that people love to drink after a workout or just before sleeping. As its antioxidants can help improve recovery time after a workout, it can also reduce muscle soreness and inflammation.

Can drinking lots of water reduce inflammation? ›

Health experts recommend that a diet rich in anti-oxidants as well as staying hydrated with enough water are great ways to reduce inflammation in the body. Water is specifically recommended because it can flush toxins and other irritants out of the body.

Some beverages that have shown to reduce markers of inflammation include: Coffee. Fruit/vegetable concentrates (100% orange juice, pomegranate juice, tomato juice, blackcurrant juice, tart cherry juice, cranberry juice, mandarin juice, red orange juice, 100% Concord grape juice, beet juice) Green tea.

It's clear that a diet high in saturated fats – which are plentiful in cheese and full-fat dairy products – can increase inflammation. But other fatty acids found in dairy have been linked to health benefits such as a reduced risk of diabetes, says Dr.

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

While NSAIDs are effective in relieving pain, fever and inflammation, they can cause unwanted side effects. Gastrointestinal side effects such as indigestion, stomach upset (including nausea or feeling sick) or stomach pain are commonly caused by NSAIDs.

Left unaddressed, chronic inflammation can damage healthy cells, tissues and organs, and may cause internal scarring, tissue death and damage to the DNA in previously healthy cells.

Inflammation is a normal part of your body's response to injuries and invaders (like germs). It promotes healing and helps you feel better. But inflammation that happens when there's no injury or invader can harm healthy parts of your body and cause a range of chronic diseases.

This special diet has been proven to help bring down inflammation and make life better by easing symptoms and boosting energy. The AIP diet might not work for everyone because it can be challenging. But if you're looking for help with your autoimmune condition, it might be the answer you have been searching for.