How to Set Up an Anti-Inflammatory Diet

Arthritis, autoimmune diseases, migraines, fatty liver disease, asthma, Hashimoto’s thyroiditis, colitis, irritable bowel conditions, and overweight are just some of the diseases and disorders that are firmly linked to inflammation. These can be influenced by the type of food consumed, the sugars introduced, and how they are utilized by the body.

The causes of inflammation

The causes of inflammation can vary widely. Infections, pollution, stress, lack of sleep, and an imbalanced or repetitive diet are some of the external triggers to which our body responds by initiating inflammatory processes.

An improper diet, lacking variety and poor in anti-inflammatory foods, for example, has been linked to an increase in a specific protein called BAFF (B cell Activating Factor). This protein is an important indicator of systemic inflammatory processes and often characterizes an increased reactivity of the immune system.

It is therefore important that eating habits, the effects of which are measurable today, do not represent an additional overload/inflammatory stimulus for an already inflamed body, hindering or preventing the return to a state of balance and overall well-being.

What are anti-inflammatory foods?

Knowing which foods are anti-inflammatory can be a useful tool in a preventive approach, allowing us to make the necessary adjustments to our eating habits and reduce the chances of an inflammatory event lasting longer than necessary.

By convention, anti-inflammatory foods are defined as such based on their content of antioxidants or other bioactive compounds that have been shown to modulate, at least in part, inflammation. 

Among the quintessential anti-inflammatory foods are many plant-based items, such as certain types of fruits, vegetables, spices, and nuts. For example, consider turmeric, cinnamon, oilseeds, blueberries, black currants, pomegranate, cabbage, broccoli, tomatoes, and more.

Vegetables are indeed a valuable source of vitamins, minerals, and many other substances that are recognized and documented for their antioxidant and anti-inflammatory properties. Their fiber content is also important, as it helps restore and maintain the balance of the gut microbiota, promoting the prevalence of “good” microorganisms over the “bad” ones that often proliferate in inflammatory conditions.

More generally, and without resorting to complex tables calculating the antioxidant potential of individual foods (which, by the way, is influenced by multiple factors, not always quantifiable) and their possible interaction with other substances present in a meal or during cooking, it is more realistic and sensible to state that it is not a single food that possesses miraculous anti-inflammatory properties, but rather the diet as a whole. It should be varied, balanced, rich in beneficial active principles, and, most importantly, tailored to the individual characteristics of the person.

How to set up an anti-inflammatory diet

A simple way to start following an anti-inflammatory diet model is to visually balance each meal, including breakfast, according to the healthy plate model from Harvard Medical School, incorporating the right amounts of vegetables, whole grains, healthy proteins, and good fats.

In this way, you ensure that your body receives the proper intake of macro and micronutrients, while avoiding excessive blood sugar fluctuations that are known to have a significant pro-inflammatory effect

Another important aspect of an anti-inflammatory diet is to adequately control the intake of sugars, sweeteners, and alcohol. In this sense, knowing one’s glycation levels provides an additional tool to intervene early and thus limit potential long-term damage.

To avoid issues related to excessive dietary monotony, it is also important to vary and frequently alternate foods: not just pasta, but also rice, corn, oats, and millet; not only meat, but also fish or plant-based proteins, eggs, milk, dairy products, oilseeds, and legumes. For fruits and vegetables, simply following seasonality and alternating colors will suffice, while ensuring you never miss a “taste” at the beginning of the meal.

Spices

Rosemary, basil, parsley, oregano, sage, and thyme are just some of the excellent aromatic herbs typical of Mediterranean cuisine, which enrich food with flavor, allowing for a reduction in daily salt consumption.

Furthermore, although it is important to keep in mind that there are no miracle plants, spices like turmeric, cinnamon, and ginger can offer a powerful synergistic effect, as they have all been shown to have strong anti-inflammatory properties. These spices can be added to your daily cooking, as seasonings for healthy dishes or to enrich beverages such as tea and herbal infusions, thus avoiding the use of sugars or sweeteners.

The importance of proper cooking

Cooking food offers numerous benefits: it reduces bacterial load, improves digestibility, and makes some foods, such as legumes and potatoes, easier to chew. Additionally, heat releases aromatic compounds, making food more appetizing.

It is important to highlight that some antioxidant substances, such as lycopene found in tomatoes and known for its anticancer properties, are better absorbed when vegetables are cooked.

In baking, for example, it is important to maintain a temperature below 180°C to minimize the loss of vitamins and minerals, and to prevent carcinogenic compounds from being released during the browning process (also known as the Maillard reaction).

In boiling, the use of boiling water causes a reduction of almost 75% in vitamin C and folic acid, and much of the minerals are lost in the water. When possible, it is better to prefer blanching or scalding, which involves immersing the vegetable in boiling water for 1-2 minutes and then finishing the cooking process with a low simmer.

And frying? It should be done properly, avoiding the recycling of oil, to prevent consuming harmful substances (such as toxic acrolein or carcinogenic acrylamide). It’s better to indulge in it as an occasional exception, accompanied by raw vegetables and aromatic herbs so that you also consume some protective substances.

There are no “bad” foods

Finally, it is worth remembering that no food is an enemy, and unless you suffer from certain and documented allergies or celiac disease, there is no need to eliminate entire categories of foods from your diet “on a whim.” This kind of approach can be risky and lead to consequences far more serious than the reason why you may be inclined to eliminate all foods believed to be responsible for your discomfort.

As we often repeat, it’s not the food itself that is “bad” and inflames the body, but the way it is consumed, often in repetitive or overly frequent ways. For example, think of milk or yogurt consumed every morning, or wheat, which is present in almost every meal in the form of pasta, bread, pizza, flour, cereals, crackers, cookies…

And since measuring is better than guessing, knowing exactly what your dietary profile is and what your inflammation levels are represents an effective tool for rebalancing your eating habits on an individual basis, without unnecessary restrictions.

Through the PerMè Medical Program (which assesses inflammation from both sugars and foods), the Glyco Medical Program (which identifies inflammation solely from sugars), or the Recaller Medical Program (which analyzes which foods eaten in excess should be adjusted in one’s diet), anyone can begin to take care of their health by following a healthy and conscious diet that respects their individuality.

Edited by the scientific editorial team GEK Lab