I tried an anti-inflammatory diet for a week. This is what I learned

Inflammation is a well-known health concept, but it can be difficult to understand how it relates to what we eat.

Eating to prevent inflammation isn’t a strict “diet” — it’s just about eating healthy, Mediterranean-style with an emphasis on whole grains, vegetables and heart-healthy fats, says Julia Zumpano, a registered dietitian at the Cleveland Clinic who specializes in is in diseases. prevention and management. “It’s just replacing processed foods with whole foods,” she says.

The principle is simple, but I wondered if it would be difficult in practice to avoid inflammatory foods. What stumbling blocks and questions do people encounter? I decided to take a week to figure it out.

What is inflammation?

In the case of injury, acute inflammation is a protective response: the body’s way of directing resources to a threatened area, such as emergency vehicles arriving on the scene. This is a healthy response intended to promote healing; As a result, we may see swelling at the site of a mosquito bite or feel it in our throat when we have a cold.

But over the past decade, researchers have increasingly focused attention on chronic, systemic inflammation – a condition in which the body is in a constant state of emergency. Chronic inflammation is associated with, but not necessarily the cause of, many serious chronic diseases, including autoimmune diseases such as rheumatoid arthritis, cardiovascular disease, neurodegenerative diseases such as Parkinson’s, and cancer.

Chronic inflammation often accompanies aging, but can affect people of all ages. For example, in the US, rates of inflammatory bowel disease have risen sharply, especially among younger populations. “We’re actually seeing an increase in inflammation in children,” says Zumpano. Many people may not even know they have chronic inflammation because the symptoms can be difficult to pinpoint. A blood test for inflammatory biomarkers can help, and signs of this include migraines, brain fog, joint pain, and mood disorders such as depression.

While some people have a genetic predisposition to chronic inflammation, Zumpano says most people suffer from it to some degree. It can be caused or worsened by stress, inadequate sleep and exercise. Environmental factors, such as air pollution, exposure to chemicals and ingestion of microplastics, can also contribute.

How can diet influence inflammation?

Diet is a major factor influencing chronic inflammation, says Washington-based gastroenterologist Dr. Christopher Damman. Sugar, trans and saturated fats, alcohol, refined carbohydrates and ultra-processed foods are all inflammatory. Ultra-processed foods – which exist approximately 60% of the American diet, often contain a cocktail of inflammatory preservatives and additives – are a important source of microplastics and, as Damman notes, usually lacks healthy components such as fiber that help slow the body’s absorption of sugar.

Eating these foods can lead to spikes in blood sugar levels, which mainly increases inflammation in immune cells, Damman says, and causes the body to release inflammatory molecules called cytokines. Sugar also “feeds inflammatory microbes in the gut” – essentially “bad” gut bacteria – Damman says, gradually throwing our gut microbiome out of balance and leading to more inflammation.

Research often supports the potential health benefits of a diet high in anti-inflammatory and antioxidant-rich foods. But studies on supplementation and specific results are inconsistent, with results varying based on individual health and form of intake, such as food versus supplements.

What does an anti-inflammatory diet look like?

I’m quite familiar with the Mediterranean diet and I assume I can eat an anti-inflammatory diet straight away for a week. I work from home, I love cooking, I’m not responsible for picky kids. Simple! But this can-do pose lasts about 1 minute. Is my oatmeal anti-inflammatory because it is high in fiber? Or does adding banana and a drizzle of maple syrup make it too sugary?

“A diet with anti-inflammatory properties would specifically focus on foods high in fiber,” says Dr. Qianzhi Jiang, a Boston-based nutritionist and registered dietitian. Prebiotic fiber, an indigestible carbohydrate that feeds your good gut bacteria, aids digestion and slows the body’s absorption of sugars, is particularly good. Whole grains, beans and many fruits and vegetables are reliable sources. Jiang recommends a total of 25 to 30 grams of fiber and no more than 25 grams of sugar per day (the U.S. Food and Drug Administration recommends adults consume no more than 50 grams of added sugar per day).

I estimate that my breakfast contains 9 grams of fiber and 16 grams of sugar. I could do better if I skipped added sweeteners, used lower sugar fruits like blueberries or raspberries, or made a savory oatmeal with some greens and egg on top.

Jiang suggests I focus on probiotics like those in yogurt (dairy isn’t inherently anti-inflammatory unless you’re sensitive to it) and fermented foods; omega-3 fatty acids, found in oily fish such as salmon and sardines, and walnuts, flaxseeds and chia seeds; as well as antioxidants, a broad term for compounds that protect against oxidative stress, including phytochemicals such as polyphenols, which are abundant in foods such as berries, apples, coffee, cocoa and olives.

“Antioxidant” is essentially just another way of saying “anti-inflammatory,” says Damman – research continues to discover how antioxidants fight inflammation in powerful and versatile ways that shouldn’t be underestimated. “They are best taken in the context of whole foods, whole plants,” he says.

Eggs, rich in omega-3, are a good choice, as are vegetables such as spinach and mushrooms. One day I make a Japanese-inspired breakfast: a boiled egg, tofu, kimchi, and a scoop of cucumber-avocado salad with umeboshi dressing that contains polyphenol-rich preserved plums, olive oil, rice vinegar, and soy sauce.

Is salt anti-inflammatory?

My mid-morning snacks consist of roasted, salted edamame beans and extremely salty, oil-cured black olives. I also have antioxidant-rich pomegranate seeds, but I usually give in to my goatish craving for a salt lick.

Unfortunately, “excessive salt intake can be anti-inflammatory,” says Jiang. “Studies have found increased levels of inflammation in animal models and humans, especially in patients with hypertension and heart failure.”

What is the relationship between meat and inflammation?

This weekend I made a large batch of bolognese sauce. In general, anti-inflammatory eaters are advised to avoid red meat. But the problem isn’t the meat itself; it’s the saturated fat, which in excess causes and worsens pre-existing inflammation, Jiang says.

My bolognese contains ground bison, which has less saturated fat than beef. Not the worst outcome.

Processed meats like salami or hot dogs are the biggest no-nos because of their high levels of saturated fats and additives like nitrates and preservatives, which can cause inflammation. But moderate portions of unprocessed meat, such as chicken breast or lean cuts of steak that you buy from the butcher and cook at home, are not inherently inflammatory.

However, cooking methods can influence how inflammatory they are. High-temperature cooking, such as grilling or roasting, creates pro-inflammatory substances called advanced glycation end products (AGEs), while water-based methods such as poaching or stewing do not.

I think of my bison bolognese as a stew and eat it with steamed sweet potatoes.

How much of your food intake should be anti-inflammatory?

I feel like I’m doing pretty well with the challenge. One night I make a soba noodle salad packed with veggies and edamame. On the other hand, I make a wild salmon poke bowl, an omega-3 powerhouse, with greens and mixed rice.

Then, one evening, friends come over for a movie night. I originally envisioned it as a pizza-like affair, but instead I’m getting on my high horse and making soup with roasted pumpkin, ginger, cilantro, and lime. I’m proud of my decision… until people arrive with microwave popcorn, Doritos and my favorite Haribo peaches. I have a sweet tooth and have been able to curb it for the most part – but now I fold like a lawn chair. Did I throw away my entire week?

According to Zumpano, my hiccups won’t “necessarily undo” my other efforts. “Think of your body as a bucket,” she says. “Processed foods, environmental toxins, stress and lack of sleep all contribute to filling your inflammatory bucket. When you changed your diet to reduce inflammation, you took a big chunk out of the bucket. If you have a pro-inflammatory meal, but you get back on track, you won’t suddenly overfill it.”

If you stick to an 80/20 rule, where 80% of your diet is anti-inflammatory and 20% is on the less healthy side, it can still help control inflammation in an otherwise healthy person, says Zumpano.

What are the best anti-inflammatory drinks?

An anti-inflammatory diet avoids alcohol, sugar and artificial sweeteners. This means limiting juice, soda, energy drinks, fruit-based smoothies and more.

I drink many cups of unsweetened green tea (rich in polyphenols), mint tea (antioxidant and stomach soothing) and ginger tea. I make the latter myself by mixing fresh ginger, a particularly powerful anti-inflammatory, and freezing it into cubes. I also have a lot of coffee, which is actually one of the top Dietary Sources of Antioxidants for Americans.

Golden milk, made with ginger, turmeric and plant-based milk with a hint of black pepper and cinnamon, is a good way to combine anti-inflammatory ingredients. Data shows that ginger and turmeric may be anti-inflammatory, Zumpano says, although she notes that research tends to look at high-dose supplements versus dietary supplements.

Is it easy to follow an anti-inflammatory eating plan?

Overall, anti-inflammatory eating is a long-term practice that requires a fairly consistent level of self-awareness and dedication; a lifestyle, not a diet. But it’s fundamentally simple: eat lots of plants, avoid refined and ultra-processed options, and if you suck down a bunch of Haribo, there’s always tomorrow.