Anti-inflammatory Diet – What to Know


Just before you fully have a good understanding of what anti-inflammatory diet is all about, it can be helpful to know more about it. Well, of course, it has become one of the most buzzed kind of diet you can come across. Of course, there are many people that still don’t know what anti-inflammation is and how the specific diet can be a lifesaver.

Go ahead and read below to find out how anti-inflammatory diet works. Also, you can have a good understanding of how to avoid anti-inflammatory diet symptoms and issues in the future and to avoid them.

When you hear the word “inflammation”, you may immediately think about how it leads to swelling or redness that comes from stubbing your toe. Two signs of inflammation are easily detectable but it’s not the complete story.

Inflammation is a natural response of the body’s immune system. When your body is fighting an infection or injury, it sends inflammatory cells to the rescue. This results in those classic signs – swelling, redness, and sometimes pain. All of these are completely normal and natural.

If the body stays in control, that is. The story changes when inflammation never goes away. Too much inflammation in the body can lead to serious health problems, including heart disease, diabetes, Alzheimer’s disease, and cancer.

Fortunately, there are ways to reduce your risk of inflammation. Smoking, being overweight or obese, and drinking excessively can increase your level of inflammation. Diet also plays a significant role, and some experts have found that adjusting what you eat, or drink could be an effective way to lower inflammation levels rather than relying on medication. It may be a good idea to take necessary drugs for chronic pain only when needed, since many of these products come with unpleasant side effects. These could include impaired cognitive functioning (problems with memory, thinking), drowsiness, and sedation.

Gaining New Insights Regarding Ant-Inflammatory Diet and How It Works in Great Ways

There is no formal diet plan for how a person must eat. The anti-inflammatory diet is about consuming foods that have been shown to combat inflammation and avoiding the consumption of those foods which are known to contribute to it.

An anti-inflammatory diet should be viewed as a lifestyle rather than just a temporary diet. By following the guidelines of an anti-inflammatory plan, you can remove inflammation from your life. If you want to be a healthier person, then it is recommended to eat eight or more servings of produce per day, limit your intake of red meat and dairy products, choose complex carbohydrates over simple ones, and avoid processed foods.

You’ll want to choose foods that are rich in omega-3 fatty acids instead of those with omega-6, which include corn oil, vegetable oil, mayonnaise, and salad dressings. When eating in this way, everyone benefits because many of the foods that can cause inflammation are unhealthy to begin with. Limiting or eliminating sugar and highly processed foods, substituting with unsaturated fats, fruits, vegetables, nuts, seeds, and lean products can help everyone.

Eating to help manage chronic inflammation is especially helpful for people whose symptoms are a result of health conditions such as lupus, arthritis, and diabetes. It can also be useful to athletes or those who exercise at high intensities.

Kinds of Food to Consume – That Help in Antioxidant Recovery

Various research indicates that people who include vegetables, fruits, nuts and seeds in their diet may have a reduced risk of inflammation-related diseases. In addition, substances found in some foods seem to possess anti-inflammatory effects.

High antioxidant foods are –

  • Cherries
  • Berries (such as blueberries, raspberries, and blackberries)
  • Artichokes (be cautious of fructose sensitivities)
  • Apples
  • Dark green leafy vegetables (such as kale, spinach, and collard greens)
  • Avocados
  • Broccoli
  • Nuts (such as walnuts, almonds, pecans, and hazelnuts)
  • Beans (such as red beans, pinto beans, and black beans)
  • Sweet potatoes
  • Dark chocolate (at least 70% cocoa)
  • Whole grains (such as oats and brown rice–be cautious of gluten and fructose sensitivities)

Food stuffs high in Omega-3 fatty acids are –

  • Flaxseed
  • Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
  • Walnuts
  • Omega-3-fortified foods (including eggs and milk)

Definition of Macros

The three macronutrients, protein, fat, and carbohydrate comprise the foods people eat. Along with water these are necessary to fuel the body of course. Every food contains a different amount of these three macronutrients. Protein, fat, and carbohydrates each contain a different amount of energy per gram (g).


The body needs proteins for the building and repair of tissues, cellular communication, enzymatic reactions, immune function, and more. Examples of foods rich in protein include meat, fish, eggs, beans, tofu, and nuts.

There are approximately 4 calories in 1 g of protein, according to the Dietary Guidelines for Americans. To get 10-35% of your daily calories from protein, you should eat anywhere from 45 and 200 grams per day. However, this amount may vary. It changes depending on a person’s age, weight goals, and their muscle mass.


Fat helps your body store energy. It also regulates hormones, aids in nutrient absorption, and maintains body temperature. Examples of high fat foods include butter, oil, avocado, nuts, fatty fish, and meat.

1 gram of fat contains 9 calories according to the DGA, and adults should get 20-35% of their daily calorie intake from fat. Historically, fat is something that those in the diet industry have vilified. However, it is necessary for a healthy body and should not be looked down upon.

For most people, we recommend consuming no more than per day. Trans and poly-unsaturated fats are liquid at room temperature, so they are a better choice of fat. Unsaturated fats, such as monounsaturated and polyunsaturated fats are liquid at room temperature. These foods are oils and nuts. They are healthy fats, and diets containing these have been associated with many health benefits.


Carbs, or carbohydrates, come from sugar and starch. They are the body’s main source of energy. Examples of foods rich in carbs include potatoes, rice, pasta, fruit, beans, and oats.

Carbohydrates contain 4 calories per 1 g, and the DGA recommends adults get 45-65% of their daily calories from carbs.

Many people associate carbs with unhealthy, processed foods such as cookies and white bread. However, healthy carbs are an essential part of a balanced diet for many reasons. Many healthy carbs are high in fibre which results in fuller stomachs after eating them longer periods of time.

Additionally, the energy provided by carbohydrates is essential for fuelling the body and brain. The amount of carbs a person needs varies. Some people thrive on lower carb diets, while others require a diet higher in carbs.

What Do You Mean by Macro Diet and Counting Macros?

The macro diet focuses on counting the types of food but does not have restrictions on amounts. There is no one specific macro diet. Each person’s macronutrient needs are different, so no two macros will look the same. If you want to count macros, it is a good idea to consult a dietitian for advice on appropriate ratios of carbohydrates, fat, and protein.

Advantages of Going With the Macro Diet

There are several reasons why people choose to count macros:

  • Building lean muscle mass
  • Gaining athletic performance benefits
  • Managing blood sugar levels
  • Reaching and sustaining an overall healthier physical state

Opting For Seven Day Sample Menu Plan That Gets Rid of Inflammatory Diet Issues for Beginners

You don’t have to follow this meal plan exactly, but it offers some ideas for adding anti-inflammatory foods to your diet if you want. If you’re managing a disease such as diabetes, discuss possible changes in your eating habits with your healthcare team before making any major changes.

Day 1

Steel-cut oats with slivered almonds, blueberries, and coffee.

For lunch add your favourite field greens, roasted beets, and pomegranate seeds to a bed of chopped kale. Toss with olive oil and lemon juice for an earthy dressing. Dinner Anchovy, salmon, and tomato-topped pizza on a cauliflower crust.

Instead of packaged snacks, try to fill your bag with delicious homemade goodies. A small handful of a mixture of unsalted nuts and raisins is an easy snack for kids on the go.

Day 2

Steel-cut oats topped with walnuts and strawberries, a cup of coffee.

Roasted salmon, broccoli, brown rice for lunch.

Dinner Ginger curry with whitefish, kale, barley, and a glass of red wine

Snack Sliced mango.

Day 3

As breakfast take Quinoa bowl with sliced banana, blueberries, and a drizzle of almond butter; a cup of green tea Lunch Arugula salad with albacore tuna, grilled peaches, and walnuts.

Grilled salmon dinner with spinach salad and brown rice would be great for dinner.

For snack, have frozen grapes.

Day 4

In the morning, eat breakfast kale and mushroom frittata with half a grapefruit. Drink coffee with milk.

For lunch, a grain bowl with brown rice, chickpeas, and sautéed bok choy.

For dinner, have Veggie burger on whole-grain bun with a side of Brussels sprouts.

As snack, take small handful of unsalted mixed nuts.

Day 5

For breakfast, take Chia seed pudding, apple slices with almond butter, and a cup of green tea.

Now for lunch spinach salad with tuna and shredded carrots.

As dinner, go for red peppers stuffed with ground turkey, quinoa, chickpeas, and a glass of red wine.

The snack can be small handful of unsalted almonds.

Day 6

Take soy yogurt with fresh blueberries and a cup of coffee as breakfast.

At lunch, go for quinoa bowl with sardines, tomatoes, black beans, sautéed spinach, and avocado.

As dinner, take salmon with lentils and a spinach salad.

For snacks, a square of dark chocolate and a small handful of unsalted mixed nuts can be great.

Day 7

The breakfast can be peanut butter and banana sandwich and a cup of coffee.

At lunch, go for smashed avocado and halved cherry tomatoes on top of whole-grain toast, and a side of cottage cheese.

For dinner, take seitan with bell peppers, mushrooms, and broccoli stir-fried in olive oil.

Cherries can be a great snack.

Numerous Health Benefits of Going for Anti-inflammatory Based Diet

Following an anti-inflammatory diet has been shown to help people with:

  • Autoimmune disorders including RA and MS (6,17)
  • Heart disease
  • Cancer, including breast cancer and colorectal cancer (19,20,21)
  • Alzheimer’s disease
  • Diabetes
  • Pulmonary disease
  • Epilepsy

Can There Be Any Disadvantages of Following Anti-inflammatory Based Diet?

There are no significant disadvantages associated with the anti-inflammatory diet. Although there might be a learning curve to understand what types of foods contain inflammation fighters and which food should be avoided.

There exist plenty of benefits to a ketogenic diet, but it entails some challenges if you are not accustomed. For one, your daily meals will largely consist of plant-based foods – which should be good news for many people. In addition, when following the diet’s requirements of no processed foods and animal products, you need to employ more.

What to Expect When You Start the Anti-inflammatory Diet?

Once you start eating a healthy diet, you will probably notice many improvements. Whether your bloating decreases, your gastrointestinal discomfort subsides or you’re less tired and more energetic, these are all things to expect once you make this change.

Do not expect to see an immediate change in your health condition within the first two weeks or so. It might take up to 12 weeks for you to know whether the result has stuck.

Summarizing – Are There Any Necessity for Changing One’s Diet for Reducing Inflammation?

Eating an anti-inflammatory diet will better your health in the long run, regardless of whether you suffer from chronic inflammation. Most people can benefit from a healthier food intake, and those with chronic illness are the ones especially need to improve their eating habits.

Hence this means that anti-inflammatory diet serves great for people that suffering from chronic diseases. There is still one thing that you must follow when you are going with such kind of diet. The major aspect is to consult with your doctor or physician. Frankly, getting their opinion can be great for avoiding any kind of complications.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.