by We have to talk about everything inflammation. Inflammation (or rather anti-inflammation) is a buzzword in the field of health and nutrition, and experts are urging people to include more anti-inflammatory foods in their daily diets.
But let’s be clear – not all inflammation is bad. In fact, it can be a healthy, normal process for our body.
“It’s our body’s natural defense system,” explains award-winning nutritionist and nutrition and dietetics lecturer Lucy Williamson. “For example, if we get stung by a bee, the redness and swelling at the site of the sting will stop the toxin from spreading into the rest of our system.”
It is when inflammation becomes chronic or persistent that it can have a significant impact on our long-term health: “Inflammation is thought to be at the heart of many chronic conditions, including some cancers, obesity, type 2 diabetes , cardiovascular disease and stroke. ,” says Williamson.
Of course, developing chronic disease is complicated, and many factors contribute to why they may develop in the body – but research shows that following a diet rich in anti-inflammatory foods is beneficial.
So, with the help of some nutrition experts, Cosmopolitan UK we got the lowdown on the best anti-inflammatory foods—and how we can all incorporate them into our daily lives.
What causes inflammation in the body?
As previously explained, inflammation is a natural immune response from our body – but it can become a problem when it becomes chronic.
“Inflammation occurs when our immune system overreacts,” Williamson explains. “This means it can start responding to our own body cells as well as protecting us from harmful infection.”
Certain foods, especially those labeled as ‘ultra-processed’, can trigger more inflammation within our own blood, says Williamson, as they can cause repeated high blood sugar peaks: “This is why it is so important to have our natural insulin. always works well to remove sugar from our circulation.”
Inflammation in the gut itself can also cause hormonal dysfunction, explains BANT Registered Nutritionist Hannah Alderson.
“It will also play a role in alleviating inflammatory disorders like endometriosis,” she says Cosmopolitan UK.
“It will lead to hormonal dysfunction, immune function and inhibit nutrient absorption and may be IBS symptoms.”
Stress can also cause inflammation – prolonged stress can cause dysfunction in the nervous and endocrine systems (FYI – the glands and organs that create hormones), resulting in chronic inflammation, which it can have long-term effects on the body and brain.
What do anti-inflammatory foods do?
Anti-inflammatory foods are packed with antioxidants, which can help remove toxic free radicals (for those of you struggling with the scientific lingo, these unstable atoms that can damage cells, which causes illness and aging).
These types of foods have also been shown to help prevent conditions that lead to or worsen chronic inflammation, such as arthritis, diabetes and heart disease.
What are the best anti-inflammatory foods?
Think fresh, green and not ultra-processed, and you’re on the right track.
Gabby Morse, Dietitian at Nuffield Health explains: “An anti-inflammatory diet can be understood as the Mediterranean diet – fresh foods such as nuts, seeds, olive oil, oily fish and cheese.
“Instead of focusing on excluding certain foods from your diet, my advice is always to prioritize inclusion: think about the plant-based foods you could add to your plate to make it fairer.”
An example she gives is a simple meal, like ‘eggs on toast’: “Add edamame beans, spinach, mixed seeds, and mushrooms. Always aim to eat around 30 plant-based foods per week.”
Alderson agrees: “Watch out for foods high in omega 3s. Increasing omega 3 in the diet may counteract a ratio of too much omega 6 in the body, which is believed to promote inflammation. Think oily fish, grass-fed meats, walnuts, flax seeds and chia seeds.
“Foods with a low glycemic index, such as green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils, will not do too much harm to your blood glucose levels.”
What percentage of our diet should be made up of anti-inflammatory food?
Ideally, the more the better, but Williamson says a good rule of thumb is to make sure about two-thirds of your diet is plants.
“A flexible approach is a great way to go!” she explains. “It’s also good to think about the story behind our food – how was it produced? We are beginning to realize that food from environmentally friendly farming systems, with fewer chemicals used to produce it, is likely to be richer in nutrients that support our long-term health.”
So if we see added salt or sugar, any nasty hate chemicals or a very long shelf life – it’s probably best to eat them in moderation.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your doctor or other qualified health provider regarding any questions you may have regarding a medical condition.
