Benefits of an anti-inflammatory diet

Written by Lauren Campestre
Dietitian, Sprout Food Group

Inflammation is the body’s natural response to stress or injury, but when it becomes chronic, it can damage our cells, tissues and organs. The anti-inflammatory diet is a style of eating aimed at reducing inflammation in the body, which can be key for managing chronic health issues like heart disease, diabetes, and even arthritis. This diet is less about restriction and more about adding in foods that help keep inflammation in check. So, let’s talk about it!

What does the anti-inflammatory diet look like?

At its core, the anti-inflammatory diet is an overall healthy, balanced diet with a strong focus on vibrant fruits and veggies, healthy fats and whole grains.

Colourful fruits and veggies like leafy greens, berries, and tomatoes are great options—they’re rich in vitamins, minerals, fibre, and most importantly, antioxidants. Antioxidants help protect our cells from free radicals, which can contribute to inflammation. Like always, the more colour on your plate the better as each colour provides its own unique set of health promoting properties.

Healthy fats, especially omega-3 fatty acids, are another big part of this diet. You can find these in oily fish like salmon, mackerel, and sardines, or in plant-based sources like chia seeds, flaxseeds, and walnuts. Omega-3s have been shown to help reduce inflammation and support heart and brain health1,2. Other healthy fats, like those found in olive oil, avocados, and nuts, are also encouraged. In addition, lean proteins such as plant-based options (e.g. beans and lentils), poultry and lean cuts of pork, are also encouraged to reduce saturated fat intake.

Wholegrains—like brown rice, quinoa, and oats—replace refined grains like white bread and pasta in this diet. These whole grains are higher in fibre, which keeps blood sugar stable and inflammation low.

Foods to limit

Whilst there are many factors that contribute to inflammation, there are certain foods that are considered pro-inflammatory that we can avoid eating excessively. Foods that should be eaten in moderation include:

  • Refined sugars and processed carbs, like white bread, biscuits, chips and sugary drinks
  • Red and processed meats like salami, sausages and fritz
  • Products high in trans fats and saturated fats such as fried foods, fatty meats, and heavily processed snacks
  • Alcohol

What are the benefits?

Adopting an anti-inflammatory diet can have lots of health benefits! The diet pattern has been linked to:

  • A lower risk of heart disease, some cancers, depression and Alzheimer’s disease3
  • Improved brain health, cognition & memory
  • Improved blood sugar levels4
  • Reduced symptoms of rheumatoid arthritis5
  • Reduced symptoms of endometriosis6

Plus, all those nutrient-dense foods support a healthy immune system and gut. Even mental well-being can get a boost, as omega-3s have been connected to brain health and lower rates of depression7.

The verdict

Overall, the anti-inflammatory diet is in line with what we would recommend to anyone as a healthy, balanced diet…just with a fancier name! The emphasis on colourful fruits, healthy fats, and whole grains as well as limiting discretionary foods, can help to reduce inflammation, support overall health and reduce your risk of developing chronic health conditions. It’s simple, balanced, and dietitian-approved!

If you’re interested in giving the anti-inflammatory diet a try, here are five easy ways to get started:

  1. Fill half your plate with colourful vegetables at each meal.
  2. Aim to eat fish or seafood at least twice a week.
  3. Swap refined carbs for whole grains.
  4. Use olive oil as your main cooking oil.
  5. Replace red meat with plant-based proteins or poultry.

As a Health Partners member, enjoy exclusive member discounts with Sprout Cooking School and Health Studio.

Member discounts at Sprout

Posted: Jan 02 2025

Disclaimer

The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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