Anti-inflammatory diet

Who will use it?

Anyone, regardless of age, can benefit from an anti-inflammatory diet. It is especially recommended for people who want to avoid the negative effects of civilization diseases (including: obesity, diabetes, insulin resistance, atherosclerosis, cardiovascular diseases) or struggling with disorders occurring with chronic inflammation. And there are many of them. Inflammation is inscribed in the course of many diseases, including: inflammatory bowel disease (e.g. Crohn's disease, ulcerative colitis), endometriosis or autoimmune disease units (e.g. Hashimoto, diabetes 1, rheumatoid arthritis, psoriasis, celiac disease, multiple sclerosis).

Importantly, the anti-inflammatory diet is universal enough to work for a variety of weight goals — do you want to lose weight, gain weight, or maybe maintain weight? Here you go! The basis for the implementation of the goal will, of course, be the determination of the appropriate caloric content of the plan.

Diet rules

The anti-inflammatory diet involves the introduction of dietary modifications that help reduce the risk of chronic inflammation, which contributes to the development of many diseases. Its principles were based on a tool used to evaluate the diet for its anti-inflammatory potential. Individual products were assigned points depending on the content in them of components that affect the inflammatory process. Based on this assessment, it is recommended to include in the diet specific groups of products with anti-inflammatory properties in adequate quantities and the elimination of those that show pro-inflammatory activity.

The fast food diet was the worst in the evaluation of the averaged daily menu due to the incorrect fatty acid profile, low supply of fiber and flavonoids. In turn, the Mediterranean diet and a variation of the vegetarian diet presented the best.

It is important to be aware that not only the products consumed, but also the general eating style is important and can stimulate or eliminate the formation of an inflammatory reaction. The basis of the anti-inflammatory diet is the principles of healthy eating and the food pyramid.

According to them, the basis of the diet should be vegetables and fruits, whole grain cereal products, seeds of legumes, healthy fats (olive, nuts and seeds, avocados), fish and seafood and other sources of protein (low-fat dairy products, eggs, poultry, lean meats). Particular importance in suppressing inflammatory processes is assigned to unsaturated fatty acids, vitamins A, C and E, selected mineral components (selenium, iron) and flavonoids. Epidemiological studies indicate a reduced incidence of inflammatory and autoimmune diseases in populations whose diets are rich in EPA and DHA from fish. Derivatives of polyunsaturated fatty acids affect the synthesis of substances that extinguish the inflammatory process and protect against its transition to a chronic state.

What products are indicated and which ones should we avoid?

From the anti-inflammatory diet, it is necessary to eliminate, first of all, high-energy sources, processed foods with a high content of saturated fats, simple sugars or with a high glycemic index. It is a poor source of vitamins, minerals and antioxidants that we care about most. Alcohol, sugary drinks, sweets, salty snacks (chips, sticks, crackers), refined cereal products, confectionery breads, fast food, instant dishes, red meat and processed meat products should disappear from our menu. For some people (especially those struggling with immune diseases), the elimination of gluten grains and casein (dairy protein) may also benefit. However, the issue should always be considered individually. Proinflammatory effect, in such cases mainly affects people with allergies to gluten or milk protein.

In the diet with anti-inflammatory effect, it is worth including:

• vegetables (mainly leafy greens, cabbage and pickled),
• fruits (primarily berry),
• legume seeds (e.g. soybeans, beans, chickpeas, lentils),
• products that are sources of unsaturated fatty acids of the omega-3 family (fatty marine fish, e.g. salmon, mackerel, herring, tuna, algae)
• whole grain cereal products (including pasta al dente, rice, groats, quinoa, cereals),
• nuts and seeds (e.g. walnuts, almonds, flaxseed),
• selected vegetable fats (including: olive, evening primrose, linseed and rapeseed oil, avocado),
• spices and herbs (cinnamon, turmeric, garlic, ginger),
• tea and coffee,
• dark cocoa or dark chocolate.

What will I eat?

The anti-inflammatory plan in MultiLife is based primarily on meals consisting of products with antioxidant action. Among the ingredients you will find green leafy vegetables, fish, nuts, berries, chocolate and cocoa. On their basis, many tasty proposals for cocktails, salads or porridges with nuts and fruits have been prepared. Gluten, dairy and red meat were eliminated from the diet. Fried foods and eggs were also restricted.

Bibliography

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5. B. Olencki et al.: An anti-inflammatory diet as a treatment for inflammatory bowel disease: a case series report. Nutrition Journal, 2014
6. A. Kurczyńska, E. Dymarska, Immunostimulating food components in the prevention and alleviation of inflammatory processes, Zeszyty Naukowe PWSZ w Legnica, no. 27 (2) 2018