What is an anti-inflammatory diet?

It seems like every time we turn around there is a new diet to follow. You may have heard of one that has been gaining popularity, the anti-inflammatory diet. This diet is based on the idea that certain food decrease inflammation and that other foods increase it. But what exactly is inflammation? Which foods are limited and which are encouraged on this diet? This article will help you understand the difference between acute and chronic inflammation, how it affects your health, and the role diet plays.

Simply stated, inflammation is the immune system's response to illness or injury. Think of the last time you stubbed your toe. Immediately after the injury, you probably noticed pain, swelling, and redness. This is acute inflammation and is a result of the body sending blood and fluid filled with cytokines, proteins involved in cell signaling, to the sore toe. Cytokines signal the body to send immune cells, such as white blood cells and prostaglandins, to the site to fight off infection or heal damaged tissues. Acute inflammation is the body's response to immediate threats, but chronic inflammation is a steady release of immune cells even when there is no infection to fight or injury to repair. This state of constant, low-level of inflammation has been linked to several diseases, including type 2 diabetes, heart disease, cancer, and Alzheimer's. Chronic inflammation can be triggered by autoimmune diseases, but it can also be a result of lifestyle factors, such as excess body weight or lack of physical activity.

So, how does anti-inflammatory diet help? The diet includes foods that will combat chronic inflammation and limits foods that can contribute to it. Fried foods, highly processed foods, and foods high in sugar are thought to increase inflammation and should be avoided. Foods that are encouraged are minimally processed, whole foods, especially fruits and vegetables. A diet rich in fruits and vegetables has many health benefits, and fighting inflammation is one of them. Plant-based foods contain nutrients called phytochemicals. These contribute to the health benefits of these foods.

These are thousands of different types of phytochemicals, each with a different function and a different health benefit. Anthocyanins give the deep blues, reds, and purples to fruits and vegetables, such as blueberries or red cabbage. They also help to reduce stimulation of cytokines that lead to inflammation. Capsaicin is what gives red and green chiles their signature heat, and it decreases the activity of inflammatory immune cells. Gingerol gives ginger its unique flavor, and in some studies has helped to reduce pain and swelling of joints in rheumatoid arthritis. Carotenoids give bright orange, red, and yellow coloring to carrots, tomatoes, and apricots, and they have been shown to inhibit secretion of inflammatory cells. Bromelain is derived from pineapple and helps keep immune response in check, decreasing immune response when there is no threat and enhancing it when needed. Phytochemicals are found in all plant-based foods, which include spices, olive oil, and teas. Oleocanthal, found in virgin olive oil, and epigallocatechin gallate (EGCG), found in green team decrease the effects of cytokines. Tumeric, properties because it is a good source of curcumin.

Hopefully, the guidelines of anti-inflammatory diet sound familiar. After all, it boils down to minimizing processed, fried, and sugary foods, and emphasizing fruits and vegetables. These guidelines are also included in the 2015-2020 Dietary Guidelines developed by the United States (U.S.) Department of Health and Human Services and U.S. Department of Agriculture. If you follow the Dietary Guidelines, you are very likely already following an anti-inflammatory diet. Below is a table of the phytochemicals written about in the article. Remember these are just one type. Strive to eat a wide variety of plant-based foods to gain anti-inflammatory benefits of phytochemicals as well as the benefits of the vitamins, minerals, and fiber contained in these foods.

Reference available upon request

Rebecca Kidd is a Dietetic Intern in the Combine Internship and FCS Master's degree program at NMSU with a B.S. in Nutrition/Dietetics from UNM. She is passionate about improving public health through evidence-based nutrition education.