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The anti-inflammatory diet is based on the assumption that certain foods either cause or can help combat chronic inflammation. Inflammation in the body is our natural reaction to stress or damage.
Pictured Recipe:Lemon-Herb Salmon with Caponata & Farro
Short-term inflammation is often necessary to help our bodies heal from injuries or illness. Long-term or chronic inflammation, on the other hand, can be a hazard to your health. Over time, chronic inflammation can lead to serious diseases, like heart disease, diabetes, Alzheimer’s disease and cancer.
By eating anti-inflammatory foods, or foods that fight inflammation, you can reduce inflammation in the body, prevent the development of chronic diseases and promote overall health and wellness. Here’s what to eat more of and less of to help fend off inflammation.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet is very similar to the Mediterranean Diet-both diets have a strong emphasis on eating fresh foods and healthy fats. It includes foods that are high in antioxidants, like fresh fruits and vegetables, and avoids foods that are known to cause inflammation, such as highly processed or deep-fried foods and convenience or fast foods.
You don’t need to count calories on an anti-inflammatory diet. The focus of the anti-inflammatory diet is to balance your macronutrients from carbs, protein and fats. An anti-inflammatory diet should include 40 to 50 percent of calories from carbohydrates, 30 percent of calories from fat, and 20 to 30 percent of calories from protein. You can estimate your macronutrient intake in trackers like MyFitnessPal and Lose It!.
Anti-Inflammatory Diet Foods
Healthy Carbohydrates
Pictured recipe:Slow-Cooker Vegetarian Chili
Healthy Fats
Pictured Recipe:West Coast Avocado Toast
Healthy Proteins
Pictured Recipe:Mushroom & Tofu Stir-Fry
- Choose plant-based proteins, like beans, lentils and soy, more often than animal proteins.
Additional Anti-Inflammatory Diet Guidelines
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What Foods Should I Avoid on an Anti-Inflammatory Diet?
Does It Work?
Also, an anti-inflammatory diet was not developed with weight loss in mind, but it is likely that eating a diet high in many low-calorie, nutrient-dense foods, like fruits, vegetables and beans, and low in processed foods and added sugars, will lead to weight loss. One thing to note is that although high-fat foods like avocados and nuts are beneficial, they are also very high in calories. Be mindful of your portions when choosing these foods.
With these facts in mind, it’s important to know that an anti-inflammatory diet has not been proven to fight inflammation-related diseases, but the foods and eating habits the diet promotes have been shown to have myriad health benefits.
Should You Try It?
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