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The Anti-Inflammatory Diet

An Anti-inflammatory Diet can minimise the symptoms of chronic inflammatory diseases such as rheumatoid arthritis, psoriasis, IBS and asthma. The diet focuses on foods to include and foods to avoid in order to reduce inflammation.

Foods to Eat

Good choices for a person following an anti-inflammatory diet include the following:

  • dark leafy greens, including kale and spinach
  • blueberries, blackberries, and cherries
  • dark red grapes
  • nutrition-dense vegetables, such as broccoli and cauliflower
  • beans and lentils
  • green tea
  • red wine, in moderation
  • avocado and coconut
  • olives
  • extra virgin olive oil
  • walnuts, pistachios, pine nuts, and almonds
  • cold water fish, including salmon and sardines
  • turmeric and cinnamon
  • dark chocolate
  • spices and herbs

Foods to Avoid

The main foods that people following an anti-inflammatory diet should avoid include:

  • processed meats
  • sugary drinks
  • trans fats, found in fried foods
  • white bread
  • white pasta
  • gluten
  • soybean oil and vegetable oil
  • processed snack foods, such as crisps and crackers
  • desserts, such as biscuits, sweets, ice cream
  • excess alcohol
  • too many carbohydrates

Some people find that foods in the nightshade family, such as tomatoes, aubergine, peppers, and potatoes, can trigger flares in some inflammatory diseases. There is limited evidence of this, but you can try cutting nightshades from the diet for 2–3 weeks to see if symptoms improve.

There is some evidence that suggests a high-carbohydrate diet, even when the carbs are healthy, may promote inflammation. Because of this, many people on an anti-inflammatory diet choose to reduce their carbohydrate intake.

Can a vegetarian diet reduce inflammation?

People considering an anti-inflammatory diet may also want to try eliminating meat in favour of vegetarian protein sources or oily fish.

Research suggests that people following a vegetarian diet have higher levels of plasma AA, a marker of overall health that is associated with lower levels of inflammation and heart disease.

A 2017 study found that eating animal products increased the risk of systemic inflammation, while another study suggests that reduced inflammation is one of the key benefits of a vegan diet.

The information AllergyBestBuys provides should not be considered medical advice, nor is it intended to replace consultation with a qualified physician