The Anti-inflammatory Diet

Diet is one of the leading risk factors of death and disability in the United States. Conditions such as cardiovascular diseases, diabetes, metabolic syndrome, arthritis, asthma, depression and dementia are characterized by a state of chronic low-grade inflammation. A large and growing body of evidence indicates that dietary modifications can have a significant impact on chronic inflammation.

Americans on average eat 5.5lbs of food per day. We can take a more proactive and preventative approach by investing our over 5lbs of daily food in healthy choices that decrease inflammation and risk for chronic disease.

Anti-Inflammatory Diet

This diet is not one specific diet. Many different diets posses different anti-inflammatory effects. The Mediterranean Diet is perhaps the most well researched example of an anti-inflammatory diet.

The anti-inflammatory eating pattern is rich in vegetables, fruits and whole grains; emphasizes nuts and olive oil as sources of fat; and gives preference to legumes, lean poultry and fish rather than red meat. Sodas, sweets and refined baked goods, processed meats and butter are discouraged. This diet stands in contrast with the Standard American Diet, which is heavy intake of refined carbohydrates, red meat and added sugars.

Components of an anti-inflammatory diet

1. Dietary Fats (Monounsaturated and polyunsaturated)

   Choosing the right fats, both the quality and the quantity, is important for maximizing the key benefits of an anti-inflammatory diet. The two essential fatty acids Omega-6 (linoleic acid / LA) and Omega-3 (alpha linolenic acid / ALA) are not synthesized by the body, they need to be obtained from diet. A ratio of 1:1 to 4:1 of Omega-6 to Omega-3 is recommended. Omega-6 is more abundant in the western diet, usually 15 to 20 times more than Omega-3. In general, Omega-6 fats lead to more inflammation, while Omega-3 fatty acids, particularly EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), have anti-inflammatory properties. ALA conversion to biologically active EPA & DHA is only 10-15%, which is why it's important to consume 2+ fatty fish servings per week or to supplement.

   
   

   Remember the acronym S-M-A-S-H. The best sources of EPA and DHA are in wild fish: Salmon, Mackerel, Anchovies, Sardines, Herring.

   
   

   A truly free-range egg has an Omega-6 to Omega-3 ratio of 1.3, compared with a conventionally raised egg with a ratio of 19.4 .

   
   

   

   
   

   Olive Oil is rich in oleic acid, a monounsaturated fatty acid. Additionally virgin and extra-virgin olive oil (unrefined) have high quantities of polyphenols which have potent antioxidant properties. The benefits of olive oil derive from a synergic relationship between these key components.

   
   

   Nuts are a rich source of monounsaturated and polyunsaturated fats, in addition to providing fiber, minerals and proteins. Walnuts are an excellent source of ALA, a plant based Omega-3 fatty acid. A one ounce serving of walnuts contain 2.5 grams of ALA, exceeding the daily requirement of 1.6 grams for men and 1.1 grams for women.

   
   

   

   
   

2. Carbohydrates

   Whole grains contain naturally occurring fiber, lignans, magnesium, zinc, B-vitamins and vitamin-E which fight inflammation. The most important factor that best represents the inflammatory potential of a carbohydrate containing meal is its glycemic index (GI) and glycemic load (GL). Excessive consumption of highly processed carbohydrates (ex. white flour or refined sugar) with high GL can immediately increase inflammatory markers with only one meal. One or more grams of fiber for every 5 grams of carbohydrates is the best way to choose a healthy (whole) grain product. If a product has less than one gram of fiber for every 10 grams of carbohydrates, it has more inflammatory potential.

   
   

3. Vegetables and Fruit

   Only 12% of adults eat the recommended amount of fruit, and only 9.3% for vegetables. High intake of vegetables and fruit, more than 5 servings per day, has a significant inverse does response associated with inflammatory markers. Vegetables contain the highest concentration of vitamins, minerals and antioxidant polyphenols. Flavonoids are responsible for the deep color of fruits and vegetables, often a marker for high nutritional quality. Watch out for excessive fruit sugar, however. Fructose in excess of 50 grams per day can impair liver function and increase risk for insulin resistance.

   
   

   

   
   

4. Proteins

   Complete proteins, which contain all nine essential amino acids, are crucial for building and repairing tissues, supporting important metabolic functions, and are found in both animal and some plant-based sources.

   
   

   A vast body of data supports the benefits of plant predominant eating patterns. Legumes are rich in protein and also high in iron, folic acid, B-vitamins and fibers. While legumes may be deficient in the essential amino acids methionine and tryptophan, these are found in sufficient amounts in most grains.

   
   

   In addition to lean meats, animal protein sources from fish, free-range/pasture raised eggs and some dairy fit into an anti-inflammatory diet.

   
   

5. Other Dietary Sources

   Turmeric, cinnamon, ginger, chili pepper, basil, coffee, green tea, cocoa.

Conclusion: Food as Medicine

The anti-inflammatory diet incorporates evidence based principles to promote health and prevent/reduce oxidative stress and mitochondrial dysfunction. It is whole food based nutrition that emphasizes healthy fats, vegetables and fruit, whole grains, legumes, fish, and limited amounts of meat and dairy.