Who will benefit from it?
The anti-inflammatory diet can benefit anyone, regardless of age. It is recommended especially for those wishing to avoid the negative effects of diseases of civilization (including obesity, diabetes, insulin resistance, atherosclerosis, cardiovascular disease), or struggling with disorders involving chronic inflammation. And there are many of these. Indeed, inflammation is inherent in the course of many diseases, including inflammatory bowel disease (e.g. Crohn’s disease, ulcerative colitis), endometriosis or autoimmune diseases (e.g. Hashimoto’s, diabetes 1, rheumatoid arthritis, psoriasis, celiac disease, multiple sclerosis).
Importantly, the anti-inflammatory diet is versatile enough that it will work for a variety of weight goals – do you want to lose, gain, or maybe maintain your weight? There you go! The basis for achieving the goal will, of course, be determining the appropriate calorie content of the plan.
Principles of the diet
The anti-inflammatory diet involves making dietary modifications to help reduce the risk of chronic inflammation, which contributes to the development of many diseases. Its principles are based on a tool for evaluating diets for their anti-inflammatory potential. Individual products have been assigned scores, depending on the content of ingredients affecting the inflammatory process. Based on this assessment, it is recommended to include in the diet specific groups of products with anti-inflammatory properties in appropriate amounts and to eliminate those with pro-inflammatory effects.
The fast food diet fared worst in the evaluation of the averaged daily menu due to its abnormal fatty acid profile and low fibre and flavonoid supply. The Mediterranean diet and a variation of the vegetarian diet performed best.
It is worth being aware that not only the products consumed, but also the overall dietary style matters and can stimulate or inhibit the formation of an inflammatory response. The anti-inflammatory diet is based on the principles of healthy nutrition and the food pyramid.
According to them, the basis of the diet should include vegetables and fruit, whole grain cereal products, legumes, healthy fats (olive oil, nuts and seeds, avocados), fish and seafood and other sources of protein (low-fat dairy, eggs, poultry, lean meat). Particular importance in inhibiting inflammatory processes is attributed to unsaturated fatty acids, vitamins A, C and E, selected minerals (selenium, iron) and flavonoids. Epidemiological studies indicate a reduced incidence of inflammatory and autoimmune diseases in populations whose diets are rich in EPA I DHA acids from fish. Derivatives of polyunsaturated fatty acids affect the synthesis of substances that extinguish the inflammatory process and protect against its transition to a chronic state.
Which products are recommended and which should we avoid?
Above all, sources of high-energy, processed foods rich in saturated fats, simple sugars or those with a high glycemic index should be eliminated from the anti-inflammatory diet. It is a poor source of the vitamins, minerals and antioxidants we care most about. Alcohol, sugary drinks, candy, salty snacks (crisps, sticks, crackers), refined grain products, confectionery bread, fast food, instant meals, red meat and processed meat products should therefore disappear from our menus. For some people (especially those struggling with immune diseases), the elimination of gluten cereals and casein (dairy protein) may also bring benefits. However, this should always be considered on a case-to-case basis. In such cases, the pro-inflammatory effect mainly concerns people with allergies to gluten or milk protein.
On the other hand, it is worth including the following in the anti-inflammatory diet:
- vegetables (mainly leafy greens, cruciferous and pickled vegetables),
- fruit (primarily berries),
- legumes (e.g. soybeans, beans, chickpeas, lentils),
- products that are a source of unsaturated fatty acids of the omega-3 group (oily sea fish, such as salmon, mackerel, herring, tuna, algae),
- whole grain cereal products (including al dente pasta, rice, groats, quinoa, cereal),
- nuts and seeds (e.g. walnuts, almonds, flaxseed),
- selected plant fats (including olive oil, evening primrose oil, flaxseed and rapeseed oil, avocado),
- spices and herbs (cinnamon, turmeric, garlic, ginger),
- tea and coffee,
- dark cocoa or dark chocolate.
What am I going to eat?
The MultiLife anti-inflammatory diet plan is based primarily on meals consisting of products with antioxidant properties. Among the ingredients, you will find green leafy vegetables, fish, nuts, berries, chocolate and cocoa. Based on them, many tasty suggestions for smoothies, salads or oatmeal with nuts and fruit have been made. The diet, however, excludes gluten, dairy and red meat. Fried meals and eggs have also been restricted.
References
- Haß, U., Herpich, C., & Norman, K.: Anti-inflammatory diets and fatigue. Nutrients, 2019, 11(10), 2315
- Percival SS1, Vanden Heuvel JP, Nieves CJ, Montero C, Migliaccio AJ, Meadors J. Bioavailability of herbs and spices in humans as determined by ex vivo inflammatory suppression and DNA strand breaks. J Am Coll Nutr, 2012 Aug; 31(4):288-94
- Gier D., Leczenie żywieniowe w endometriozie, Nowe trendy w dietetyce, WSIiZ, 2019, 33-38
- Bordoni A, Danesi F, Dardevet D, i in. Dairy products and inflammation: A review of the clinical evidence. Crit Rev Food Sci Nutr. 2017; 57(12):2497–2525
- B. Olencki i wsp.: An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutrition Journal, 2014
- A. Kurczyńska, E. Dymarska, Immunostymulujące składniki żywności w prewencji i łagodzeniu przebiegu procesów zapalnych, Zeszyty Naukowe PWSZ w Legnicy, nr 27 (2) 2018