We all keep inflammation in low regard, but it's actually the body's healing mechanism to fight invading bacteria and viruses by increasing the number of white blood cells and antibodies. So, we do need this inflammatory response in our bodies, and while the word 'inflammation' sounds negative — and even scary –- it's not actually a bad thing.
However, in cases of autoimmune diseases like irritable bowel syndrome (IBS), arthritis, type 1 diabetes, lupus, etc., a person's immune system can trigger inflammatory responses even in the absence of foreign invaders! Due to this, inflammation can linger, potentially causing harm and contributing to a range of health issues.
Certain medical conditions (such as the ones stated above) can throw the immune system off balance, triggering faulty inflammatory responses. These disorders, known as chronic inflammatory diseases, cause the body’s defences to go into overdrive, leading to long-term inflammation that can harm healthy tissues.
If you have chronic inflammation (or if you fear you might develop it), then the best possible way to treat it is with a holistic lifestyle approach. A major part of that approach is diet.
In this blog, we will talk about foods and diets for inflammation, share an anti-inflammatory diet plan, and even suggest a few lifestyle changes that can help you tame your inflammation and even promote a healthier lifestyle!
Table of Contents
- The Best Anti-Inflammatory Diet Plan
- How To Reduce Inflammation In 5 Days?
- What’s The Best Diet To Reduce Inflammation?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Easy & Effective Anti-Inflammatory Diet Plan
Here is a specially curated diet plan to ward off that inflammation and get healthier!
Anti-Inflammatory Diet Chart (Indian) | |
| Early morning |
|
| Before Breakfast |
|
| Breakfast |
|
| Mid-morning |
|
| Lunch |
|
| Evening |
|
| Dinner |
|
| Bedtime |
|
How To Reduce Inflammation In 5 Days?
While you won't be able to completely eliminate inflammation in just 5 days, you can still significantly reduce it. Here are simple yet powerful ways to reduce inflammation and feel fit:
1. Eat to Beat Inflammation: Top Foods for Relief
Foods have specific properties that help reduce inflammation. These include nutrients such as:
- Vitamins C and E – They act as antioxidants that can protect you from the damage caused by free radicals, which are considered 'pro-inflammatory', meaning they promote inflammation. You can find these vitamins in foods like berries and green leafy vegetables.
- Omega-3 Fats – These healthy fats help reduce inflammation and are found in fish such as salmon, cod, tuna and sardines and in plant sources such as flax seeds, chia seeds and walnuts. You can also take omega-3 supplements to satisfy your daily requirements!
- Whole grains – They take longer to digest and help blood sugar spikes that can lead to inflammation.
- Tea – Teas, especially green tea, are high in specific antioxidants like EGCG, and studies have shown that they can reduce inflammation.
Also Read: Get Your Fibre Fix & Boost Your Health! 8 Health Benefits of Dietary Fibre
2. Foods to Skip for a Lower Inflammation Level
While it's important to eat healthy food that reduces inflammation, it is equally important to avoid foods that do the opposite. These foods are:
- Processed meats like bacon, ham and other meats that have been smoked, smoked or salted.
- Fast and fried foods.
- Refined wheat products such as white bread.
- Refined foods with added sugar, such as cookies, doughnuts, and cakes.
- Foods high in fat, like French fries
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss And Delicious Healthier Alternatives To Try!
3. Make Exercise A Priority
Consistent exercise is one of the most powerful tools to combat inflammation. Give yourself at least 30-45 minutes of aerobic or cardio exercise and 10-25 minutes of strength training at least four to five times a week.
4. Drop the Weight & Lose Inflammation
Excess weight and fat can trigger inflammation because fat cells, particularly those around the abdomen, release pro-inflammatory chemicals, making overweight and obese people more prone to inflammation. By losing weight, you can also reduce inflammation.
Also Read: Implement 7 Health And Fitness Tips For Weight Loss Results!
5. Manage Stress
Chronic stress is another factor that fuels inflammation. By managing stress through mindfulness meditation, yoga, or stress relief workouts, you can reduce inflammation, improve your health, and lower the risk of chronic disease.
What’s The Best Diet To Reduce Inflammation?
An anti-inflammatory diet is mostly about eating foods that naturally fight inflammation while also steering clear of those that trigger it. If you're dealing with a condition that causes chronic inflammation, this approach could help ease your symptoms and improve your overall well-being. It's a safe and effective way to support your health—but to make sure it's tailored to your unique needs, it's always a good idea to work with your doctor to create the perfect plan for you!
Here are some of the most popular diets that have worked best for anti-inflammatory benefits:
| DASH Diet | This diet was specifically designed to help people lower their blood pressure by avoiding foods that are high in salt.
However, the general rules of the DASH diet follow an anti-inflammatory eating plan with an emphasis on fresh, whole foods and avoiding processed and sugary foods, making it a great match for people with inflammatory issues as well. |
| Mediterranean Diet | The Mediterranean diet includes colourful, nutrient-dense foods inspired by Mediterranean cuisines from countries like Italy, Greece and Spain.
Being rich in plant foods and omega-3 fatty acids from fish and olive oil, this diet is a great fit for inflammation. |
| MIND Diet | This diet is a mix of Mediterranean and DASH diets with a focus on foods that can help with healthy brain function, which can also help with inflammation. |
| Vegetarian & Vegan Diet | These are common plant-based diets that do not include meat, fish, poultry or seafood.
A vegan diet goes even further and avoids any and all animal products, even dairy and honey.
Studies suggest that long-term vegan and vegetarian diets could lower inflammation levels throughout the body compared to people who eat meat. |
Also Read: What Is A Raw Food Diet? 10 Amazing Benefits & How It Helps Weight Loss
Dietitian’s Recommendation
An anti-inflammatory diet is a great way to reduce your inflammation. I would suggest choosing whole or minimally processed foods and completely avoiding ultra-processed foods. If you're unable to eliminate processed foods and foods that trigger inflammation, then try to slowly reduce their intake. With consistency, you will notice an improvement in your health.
Dt. Lavina Chauhan
The Final Say
An anti-inflammatory diet is about eliminating inflammation and changing your lifestyle and diet for the better. You can reduce inflammation by following an anti-inflammatory diet plan that includes fruits for their antioxidant properties, vegetables for their nutrients, fats, grains and fermented products.
FAQs
1. How long does it take to see results after following an anti-inflammatory diet plan?
It may take several weeks to months before you see changes and notice less severe symptoms. However, consistency is the key.
2. Are an anti-inflammatory diet and a weight loss diet similar?
An anti-inflammatory diet and a weight loss diet share some similarities, as both emphasise whole, nutrient-dense foods that can promote overall health.
However, an anti-inflammatory diet specifically targets reducing inflammation in the body, which can also lead to weight loss as a beneficial side effect, but it is not solely focused on calorie restriction or weight loss goals.
References
- https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health
- https://www.narayanahealth.org/blog/anti-inflammatory-diet-foods-to-include-for-better-health
- https://www.verywellhealth.com/anti-inflammatory-diet-88752
- https://m.netmeds.com/health-library/post/anti-inflammatory-diet-benefits-foods-to-eat-and-avoid?srsltid=AfmBOorgXRcEv5sJH5RK-jDVdZ74eeUg7-ODycv-ZC5vjmmdg0bz2adl
- https://www.beaumont.org/health-wellness/blogs/reduce-inflammation-with-the-anti-inflammatory-diet
- https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
- https://m.netmeds.com/health-library/post/5-best-anti-inflammatory-drinks-for-weight-loss-benefits-and-easy-recipes?srsltid=AfmBOor5MQDQySmtfDaRyKYwObc6Ag4IqQqoazQ-HYEotItjYKikLzdw
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
