11 Key Features of the Anti-inflammatory Diet

Do you suffer from chronic inflammation? If this is the case, you may have to consume a diet that combats this condition. In this article, we explain the key things to know.
11 Key Features of the Anti-inflammatory Diet

Last update: 26 January, 2020

Unhealthy habits, such as consuming alcohol or drugs, having a sedentary lifestyle and a poor diet can all cause chronic inflammation in your cells throughout your daily life. Therefore, an anti-inflammatory diet is essential for maintaining good health.

Eating fats and processed foods, refined sugars, cereals and flours coupled with bad habits inflames our cells and causes illnesses such as the development of tumors, diabetes, a runny nose, allergies, hair loss and arthritis.

Inflammation has ceased being a simple bodily condition that can be resolved with ice, creams or pills. It’s essential that you follow a healthy, anti-inflammatory diet that eliminates toxins and balances your body. This will help to ensure that your cellular tissue is in an optimal state.

The Relationship between Diet and Chronic Inflammation

When we talk about inflammation, we don’t just mean the body’s simple defensive reaction to bites, burns or blows.

Chronic inflammation also exists. This occurs when the body has an inflammatory response to various stimuli. Unfortunately, it attacks the body’s own tissues, which causes cell damage.

In this respect, the cells suffer from issues that can lead to:

  • Dietary intolerances
  • Poor digestion

In this sense, food has a very important role.

How so?

Well, with a well-planned diet, it is possible to get rid of foods that both directly and indirectly increase inflammation in your body.

What is the Anti-inflammatory Diet?

The diet’s name reveals the objective of this kind of dietary plan. An anti-inflammatory diet seeks to prevent chronic inflammation in your cells and to fight it off if you already have it.

It is neither a restrictive diet for losing weight nor a dietary routine with an expiration date. It’s a set of nutritional recommendations that will replace bad eating habits with healthy practices. This way, the intention is to achieve a better physical and mental state.

In this sense, when we talk about an anti-inflammatory diet, we have to take into account the four basic principles:

  1. Consume high amounts of healthy fats, vegetables, fiber and many fruits.
  2. Increase your consumption of any foods that work as antioxidants.
  3. Limit your intake of animal proteins, except for oily fish or proteins derived from fatty fish.
  4. Eat fewer processed foods

The 11 Fundamental Rules of an Anti-inflammatory Diet

In Vogue Spain, the renowned nutritionist and health coach Beatriz Larrea pointed out 11 important points in a dietary plan that aims to prevent or combat cellular inflammation:

1. Vary and rotate foods.

This expert says it’s very important not to obsess over one food, no matter how healthy it is. That way, the body will not become saturated.

2. Take probiotics.

These are good bacteria that have a positive effect on your intestinal balance. They can be found in dietary supplements and certain products such as kefir, fermented foods, miso and soy products.

a spoonful greek yogurt for an anti-inflammatory diet

3. Drink warm water with the juice of half a lemon on an empty stomach.

This recipe stimulates your metabolism and purifies your liver. You can also add apple cider vinegar, ginger, turmeric or cayenne.

4. Include Omega 3 fatty acids.

There are many foods that contain this nutrient, such as chia seeds, seaweed, salmon, olive oil, nuts, hemp, sardines, anchovies, and avocados, among others.

5. Accompany your meal with tea every day.

The most highly recommended are green tea, matcha tea and ginger tea. All contain high amounts of antioxidants and have high anti-inflammatory capabilities.

6. Avoid skipping meals and eat dinner early.

It’s important to eat three meals a day and to try to fast through the night. On the other hand, the specialist explained that it’s necessary to let your stomach rest between 10 and 12 hours at night.

This way, your cells will regenerate.

7. Avoid the following foods.

Avoid sugar, flours and refined salts. Make sure to avoid excessive amounts of dairy products, soft drinks, processed foods, refined carbohydrates, sausages and red meats.

8. Try to have an anti-inflammatory diet based on natural foods.

Focus on fresh, whole, colorful foods. That is, you should avoid processed products that contain an exorbitant amount of chemicals.

9. Buy organic meat.

This will ensure that the meats you buy have not been treated with hormones or antibiotics.

ground beef for an anti-inflammatory diet

10. Avoid antibiotics.

Avoid antibiotics much as possible, because they’re what hurts your intestinal flora the most, according to specialists.

11. Accompany your diet with exercise.

It’s important to perform strength and resistance exercises, not just cardiovascular ones. This was recommended by the nutritionist.

So what are you waiting for?

Try an anti-inflammatory diet!

Thanks to these tips, when you’re ready to follow an anti-inflammatory diet, the regimen that you must follow is clear. It’s evident that this is a fairly simple diet that’s easy to follow.

Remember that the most advisable thing is to continuously keep an anti-inflammatory diet and not to put it into practice only when you feel some discomfort. Making this decision will make you feel better, have more energy and be a healthier person.

If you have any questions, consult a specialist.

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  • García-Casal, Maria Nieves, and Héctor E. Pons-Garcia. “Dieta e inflamación.” Anales Venezolanos de Nutrición. Vol. 27. No. 1. Fundación Bengoa, 2014.
  • Isabel, Concepción González, and Nuria Mach Casellas. “Influencia de la dieta sobre las citoquinas antiinflamatorias en la enfermedad de Crohn.” Revista Española de Nutrición Comunitaria 19.1 (2012): 44-52.