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Anti-inflammatory Diet to Fight Chronic Inflammation
Foods to reduce
It is important to pay attention to foods that can increase inflammation:
- Ultra-processed foods
- Processed meats
- Refined flours
- Foods high in added sugars and sugary drinks
- Foods high in saturated fats (red meats, high-fat milk products, butter, fried foods, tropical oils, etc.)
Promoting a higher consumption of plant-based foods, while reducing the consumption of foods of animal and industrial origin, contributes to the creation of an anti-inflammatory environment in the body.
It is also important to regularly consume foods rich in omega-3 to ensure an adequate ratio of omega-3 to omega-6 fatty acids. The ideal ratio would be 1:4, but if you are not careful, you risk having too much omega-6 and not enough omega-3, since omega-6 is ubiquitous in a variety of vegetable oils, nuts, seeds, and processed foods. Omega-3s are found in oily fish, ground flaxseed and chia, walnuts, canola oil, camelina oil, and soybeans.
Are gluten-free and dairy-free diets effective?
It is often recommended to eliminate dairy products and/or gluten, but there is no consensus in the scientific community on the effectiveness of such restrictions, except in the case of a food allergy or intolerance. Rather, the beneficial effect comes from having the right balance of various foods and the intake of anti-inflammatory foods, such as those listed above.
Does excess weight influence inflammation?
Another parameter that contributes to an inflammatory state is excess weight: it can be determined by an excessive diet and a sedentary lifestyle, as well as by an excess of sugars, especially those hidden in sugary drinks, and saturated fats (cold cuts, cheeses, sauces, packaged products). Reducing the consumption of inflammatory foods and increasing the consumption of anti-inflammatory foods will lead to a slight weight loss, if necessary, which will also help reduce inflammation.
Conclusion
In conclusion, a varied and balanced diet, including a variety of unprocessed plant foods and omega-3s, is essential for reducing inflammation. On our website you will find a variety of meal plan types and recipes, based on the Mediterranean diet, to help you prepare well-balanced meals.
Author
Antonella has 2 professional titles in nutrition because she graduated in Food Sciences (University of Genoa) and holds a master's degree in Nutrition (University of Bologna). She is also a biologist (University of Florence). She is a member of the Order of Biologists (ONB) since 2013 and a SINU member. Passionate about psycho-nutrition issues, her goal is to help her clients find a balance and a healthy and correct relationship with food and with their body.
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