Five suggestions for a healthy diet that can help lower inflammation

In certain cases, reducing alcohol, processed foods, and red meat while increasing plant-based diet intake may help control inflammation.

Anti-inflammatory diets are usually eating styles rather than regimens. Two anti-inflammatory diets are the DASH diet and the Mediterranean diet.

In many cases, dietary modifications can help manage inflammation—both short- and long-term—although their effectiveness as a management strategy will depend on the individual's general health and the underlying causes of the inflammation.

For instance, psoriasis, rheumatoid arthritis, and asthma can all result in persistent inflammation. While altering one's diet may help manage some symptoms, in more severe cases it may not be helpful.

What is inflammation?

Your body releases inflammatory cells when it activates your immune system. These cells either fight off bacteria or repair injured tissue. You may have chronic inflammation if your body releases inflammatory cells even when you're not ill or hurt. A number of chronic illnesses, including arthritis and Alzheimer's disease, have inflammation as a symptom.

How is inflammation treated?

Treatment for inflammation is not always necessary. Rest, ice, and proper wound care can often alleviate acute inflammation within a few days.

If you experience persistent inflammation, your doctor might advise

Supplements: Zinc supplements and some vitamins (A, C, and D) may improve healing and lessen inflammation. For instance, your doctor might recommend a vitamin or fish oil supplement. Alternatively, you could use anti-inflammatory spices like garlic, ginger, or turmeric.

Steroid injections: Corticosteroid injections reduce inflammation in a particular muscle or joint. For instance, your doctor might inject steroids into your spine if your rheumatoid arthritis affects your back. No more than three or four steroid injections in the same body part should be given to you in a single year.

Tips for a healthy diet that can help reduce inflammation

Select sources of leaner animal protein and plant-based sources.

Make an effort to consume more plant-based protein sources. This can include beans, lentils, nuts, and seeds; as well as soy products (tofu, tempeh, edamame, and soy milk). Select lean meats such as turkey, chicken, and fish.

Reduce your intake of red meat, stay away from processed meats, and select low-fat dairy products. Steer clear of charring when cooking or barbecuing meat since this produces substances that can cause inflammation.

Cut back on the sugar you consume.

The average American eats 68 grams (17 teaspoons) of added sugar per day, which is two to three times the daily recommended amount. Limit the amount of added sugar you eat to no more than 6% of your total calories. That translates to a maximum of 9 teaspoons (36 grams) per day for men. Don't give women more added sugar than six teaspoons (24 grams) a day.

Look for the amount of sugar on the labels of the foods you are purchasing. Remember that 1 tsp of sugar is equivalent to approximately 4 grams.

Steer clear of sugary beverages like soda, lemonade, juices, teas, and coffees that have been sweetened. Eat fewer pastries, desserts, candies, and other sweets. Other foods that you might not expect to have added sugars include bread, pasta, salad dressings, condiments, cereals, and yogurt, pasta sauces, crackers, and chips. Honey and maple syrup are less refined forms of sugar, but they still count as added sugars.

Include anti-inflammatory tea and spices in your diet.

Antioxidants and polyphenols found in black, white, and green teas can help reduce inflammation. Additionally, some herbal teas have anti-inflammatory properties. Compounds found in a lot of herbs and spices can also aid in the fight against inflammation. Garlic, oregano, ginger, cloves, turmeric, nutmeg, cinnamon, and cayenne are a few examples.

Reduce the omega-6 to omega-3 ratio in the diet

Increase the amount of foods high in omega-3 in your diet. Omega-3-enriched eggs and wild-caught fatty fish (salmon, mackerel, anchovies, sardines, and herring) are two examples of these. Walnuts, hemp seeds, chia seeds, and flax seeds are examples of plant-based sources.

Reduce how much oil high in omega-6 is consumed. Soybean, safflower, corn, grapeseed, and cottonseed oils are among the ultra-processed foods that typically contain these oils.

Recognize the sources of your fat.

Most often, when cooking, use unsaturated fats like extra virgin olive oil. For cooking at higher temperatures, use neutral-tasting oils such as sunflower, canola, or expeller-pressed avocado oil.

Avoid trans fats at all costs. They can be found in foods that are deep-fried and in items that contain partially hydrogenated oils. Additionally, make an effort to consume fewer saturated fats. These consist of processed meats, butter, fatty meats, chicken skin, cheeses, and other high-fat dairy products; they also include coconut oil, palm oil, and cocoa butter.

How can I prevent inflammation?

By adopting healthy lifestyle practices, you may be able to lower your risk of developing chronic inflammation. Among these behaviors are the following:

reaching a healthy weight and keeping it there.
Steer clear of or give up smoking.
exercising at least three to five times a week; daily exercise is ideal.
limiting your daily alcohol consumption to no more than two ounces.
Use healthy coping mechanisms to manage stress, like journaling or meditation.