What is an Anti-Inflammatory Diet

            Almost all eating patterns defined as ‘healthy’ will trace back to the quintessential anti-inflammatory diet. The overlying principle of an anti-inflammatory diet is to do as the name suggests: to reduce inflammation in the body, which is known to be a factor in the development of most chronic diseases. This diet promotes the inclusion of foods that have been registered on the Dietary Inflammatory Index to have a negative Inflammatory Effect Score 1. It also encourages a high intake of colorful vegetables, fruits, herbs, along with a daily serving of nuts or seeds 1. The anti-inflammatory diet recommends increasing the consumption of unsaturated and monounsatured fat, such as olive oil and avocado, while reducing consumption of red meat and processed foods high in omega-6’s 1. The diet recommends implementing tactics that support the health of the microbiome with the inclusion of prebiotic and fermented foods, and also by avoiding foods that one is allergic or intolerant to 1. The guidelines of this dietary pattern are very broad, and unlike many other diets, include a large amount of lifestyle recommendations. These include avoiding chemical additives in food and personal products, prioritizing sleep, restricting caloric intake, fasting, managing stress, and limiting alcohol 1.

Who Should Adhere?

            Any individual who suffers from a chronic condition, or who prioritizes the avoidance of disease or illness, would benefit from a version of this diet. There are many populations and conditions that have shown positive improvements by the utilization of this dietary pattern, such as those with obesity, cancer, and autoimmune conditions 1. Depression is also shown to be related to a pro-inflammatory diet, and following an anti-inflammatory diet may be helpful in the treatment or prevention of depression or other mood disorders 2. This may be in part due to the nature of this diet to promote the health of the gut and microbiome, which are known to have an impact on our brain function and mood. This same pathway has implications for the overall functioning of the immune system, and coupled with the fact many foods on this diet are high in anti-viral and anti-microbial properties, it may assist in the treatment and prevention of respiratory illness 3.

Caution and Considerations

            While almost all individuals would benefit from a version of this diet, there are some items that should be considered. Because the guidelines of this eating pattern are so broad, it may necessitate an individual to follow an eating pattern based on the principles that are specific to their conditions (DASH, low-glycemic, calorie restrictive, etc). For example, while an anti-inflammatory diet is popular for the management of IBS, there are certain versions of this diet that may worsen symptoms. A vegetarian diet is an iteration of an anti-inflammatory diet, but is high in foods that contain FODMAPs, certain grain products, and sometimes dairy. All of these can potentially exacerbate symptoms of IBS. Additionally, intermittent fasting is a suggested lifestyles / eating protocol suggested within the scope of an anti-inflammatory diet, but can potentially worsen mental health symptoms, such as anxiety, due to imbalances in blood glucose or even trigger individuals with eating disorders. That being said, intermittent or therapeutic fasting can also be a successful mitigation strategy for individuals with mood disorders, therefore further supporting the need for individuals who want to adhere to this eating pattern to find a strategy within the suggested principles that works best for them 4.

Conclusion and Challenges

It is difficult to argue against an individual following some version of an anti-inflammatory diet. This dietary pattern, however, goes against the processed food, ‘meat and potatoes’ Western diet that is so rampant in our society, making it a difficult transition for those who are accustomed to eating in a certain way. Work with a nutrition professional or healthcare provider in making major dietary changes is always recommended, and one of these professionals can also help narrow principles of the diet that would be most beneficial to specific needs.

References:

  1. Raymond, J. & Morrow, K. Krause and Mahan’s Food & The Nutrition Care Process. 15th ed.
  2. Tolkien K, Bradburn S, Murgatroyd C. An anti-inflammatory diet as a potential intervention for depressive disorders: A systematic review and meta-analysis. Clin Nutr. 2019;38(5):2045-2052. doi:10.1016/j.clnu.2018.11.007
  3. Vahid F, Rahmani D. Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review. Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009
  4. Fond G, Macgregor A, Leboyer M, Michalsen A. Fasting in mood disorders: neurobiology and effectiveness. A review of the literature. Psychiatry Res. 2013;209(3):253-258. doi:10.1016/j.psychres.2012.12.018
  5. Image by Corey Ryan Hanson https://pixabay.com//