Chronic, systemic inflammation is a serious health concern that can be made worse - or better - with diet. An anti-inflammatory diet focuses on fresh fruits and vegetables, which are often good sources of antioxidants. Dietary changes may help manage both short- and long-term inflammation in many cases, although its efficacy as a management tool will depend on a person’s overall health and the causes of inflammation. For example, chronic inflammation can occur due to psoriasis, rheumatoid arthritis, and asthma. While diet changes may help manage some symptoms, it may not be effective in more severe cases.
Understanding Inflammation and Its Dietary Connection
If you’ve ever cut your finger, bruised a toe, or had a throat infection, you have likely experienced at least some of the four signs of inflammation: redness, swelling, pain, and heat. But there is another kind of inflammation ― the kind that affects the whole body ― which is called systemic. It can result from exposure to environmental toxins, a lingering virus, aging, or chronic stress.
Some foods contain ingredients that can trigger or worsen inflammation. Meanwhile, other foods contain compounds - such as antioxidants - that may, in fact, reduce it. Dietary antioxidants are molecules in food that help remove free radicals from the body. Free radicals are the natural byproducts of some bodily processes, including metabolism. Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to various diseases. An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.
The Principles of a Reduced Excitatory Inflammatory Diet (REID)
Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances. Anti-inflammatory diets are typically not specific regimens but rather eating styles. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets.
The REID (Reduced Excitatory Inflammation Diet) really helps with healing.
Read also: Comprehensive guide to anti-inflammatory recipes
Core Components of an Anti-Inflammatory Diet
An anti-inflammatory diet should combine a variety of foods that:
- are rich in nutrients
- provide a range of antioxidants
- contain healthful fats
Omega-3 fatty acids, which are present in oily fish, may help reduce the levels of inflammatory proteins in the body. Fiber can also have this effect.
Foods to Include
Foods that may help manage inflammation include:
- Oily fish, such as tuna and salmon
- Fruits, such as blueberries, blackberries, strawberries, and cherries
- Vegetables, including kale, spinach, and broccoli
- Beans
- Nuts and seeds
- Olives and olive oil
- Fiber
The authors of a 2017 article also recommended the following:
- Raw or moderately cooked vegetables
- Legumes, such as lentils
- Spices, such as ginger and turmeric
- Probiotics and prebiotics
- Teas
- Some herbs
It is worth remembering that no single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.
Read also: Overview of Dr. Black's Plan
Foods to Avoid or Limit
People who are following an anti-inflammatory diet should avoid or limit their intake of:
- Processed foods
- Foods with added sugar or salt
- Unhealthful oils
- Processed carbs, which are present in white bread, white pasta, and many baked goods
- Processed snack foods, such as chips and crackers
- Premade desserts, such as cookies, candy, and ice cream
- Excess alcohol
Some people may also have intolerances to specific foods, meaning that eating them can cause inflammation and other adverse effects. Common intolerances include:
- Gluten
- Dairy
- Nightshade vegetables
- Cruciferous vegetables
Dietary Strategies for Managing Inflammation
Vegetarian and Vegan Diets
A vegetarian or vegan diet may be one option for people looking to reduce inflammation as these diets typically prioritize natural, whole foods while reducing saturated fat intake. For example, a 2017 analysis found that people who follow a vegan or vegetarian diet for 2 years or more typically have lower inflammatory biomarkers than those that eat meat. However, large, controlled studies into the anti-inflammatory mechanisms of vegan and vegetarian diets are lacking, and further research is necessary to fully explore their positive effects.
The Mediterranean Diet
For example, research suggests that the Mediterranean diet, focusing on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system. For the most part, an anti-inflammatory diet is rich in fresh fruits and vegetables, plant-based proteins (beans and nuts), fish, poultry, and fiber. Butter and vegetable oils are replaced with virgin olive oil due to its anti-inflammatory properties. Processed foods are avoided because they contain sugar, fats, and food additives. For example, a Mediterranean style diet is often recommended for people with fibromyalgia because it is full of antioxidants. These are nutrients that counter inflammation. It’s another version of an anti-inflammatory diet and resembles what people living in the Mediterranean eat.
The DASH Diet
Research also shows that the DASH diet can have a positive impact on reducing inflammation markers compared to regular diets. The DASH diet may also have additional benefits in inflammatory arthritis conditions, such as lowering uric acid levels, which are a risk factor for gout.
Read also: Healing with Chinese Diet
Practical Tips for Transitioning to an Anti-Inflammatory Diet
It can be challenging to transition to a new way of eating, but the following tips may help:
- Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
- Gradually replace fast food meals with healthful, homemade lunches.
- Replace soda and other sugary beverages with still or sparkling mineral water.
Other tips include:
- Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
- Incorporating 30 minutes of moderate exercise into the daily routine.
- Practicing good sleep hygiene, as poor sleep can worsen inflammation.
The Role of Glutamate and Excitatory Amino Acids
Most people know about MSG or monosodium glutamate, a common flavor-enhancing additive in processed foods. But did you know that the amino acid, glutamate, can overstimulate your nerves to the point of being toxic in high concentrations? It’s not the only excitatory amino acid you have to be concerned about. Research shows excessive amounts of glutamate throughout the body in people with fibromyalgia. It’s elevated in the intestines (e.g., gut), bloodstream, spinal fluid, and brain. Glutamate is a potent pain transmitter. Injecting this chemical into the muscles causes extreme pain. So, it should be no surprise that glutamate is a key factor in generating your widespread pain. A four-week trial shows that avoiding foods with glutamate cuts fibromyalgia symptoms by more than a third. This is better than any drug on the market, and more than 80 percent of the patients in the study reaped these benefits.
Weight Loss and Inflammation
If you suspect weight loss is the goal of this diet, the answer is both yes and no. Extra pounds compound your symptoms by impairing function and making it harder to exercise. That’s why weight loss diets are prescribed for fibromyalgia, but researchers stumbled upon an unexpected finding. Patients experienced substantial pain and symptom improvements within three weeks of being on a calorie restrictive diet. How can a dramatic drop in caloric intake lead to a 30 percent reduction in fibromyalgia symptoms in just three weeks? Your adipose tissues (which store fats) secrete inflammation-promoting chemicals that activate nerve endings. And the bigger the adipose cells are, the more chemicals they secrete. However, if you restrict food to these fat cells, your immune system switches to secreting anti-inflammatory substances. This leads to a drop in pain-related signals traveling to the nervous system. More than 70 percent of the fibromyalgia patients responded favorably to this weight loss diet. However, you can’t do it on your own; you need the oversight and support of a quality weight loss facility.
Individual Food Sensitivities and Intolerances
Certain foods trigger an inflammatory reaction, and some much more than others. In fact, all foods have an inflammation rating and the higher it is, the greater the immune activation. But how does this relate to your symptoms? Making nutritional changes is difficult. However, as you eliminate foods that activate your immune system, hopefully you will notice fibromyalgia symptom improvements. Maintain a food diary with key symptom scores, such as 0 to 10 ratings for pain and fatigue. View your transition to an anti-inflammatory diet as a process, not an all or nothing achievement.
Gluten-Free Diet
Even if you don’t have Celiac disease, a gluten-free diet can reduce intestinal irritation. Your intestines are lined with immune cells and research in fibromyalgia patients indicates a disruption of the bacteria that protects this lining. As a result, gluten’s irritation of the immune lining can lead to increased production of cytokine chemicals. Theoretically, these chemicals are transported in the blood to irritable nerve endings throughout the body (causing pain). Treatment trial results of gluten-free diets in fibromyalgia patients are mixed. A longer-term gluten-elimination trial of six months produced more encouraging results. People with fibromyalgia reaped a 25 percent improvement in pain and a 35 percent reduction in fatigue/sleep disorder/brain fog. And when gluten was reintroduced into their diet, the symptoms were reversed. This means the benefits were not fueled by a placebo response (wishful thinking). A gluten-free diet involves the avoidance of wheat, barley, rye, spelt, Kamut, and triticale. If you love bread and pasta, this diet will present a challenge. However, you can substitute these carbohydrate sources with products containing rice, quinoa, corn, buckwheat, and legumes. In addition, there are many gluten-free products on the market to ease the difficulty of adherence to the diet. But beware, these pre-made products are expensive.
Low-FODMAP Diet
This is the hardest diet to adhere to, and the goal is to reduce or eliminate foods containing fermentable sugars. The acronym FODMAP stands for low fermentable oligo-, di- and monosaccharides and polyols. Ingesting these foods leads to excess gas production, as well as abdominal cramping and pain. A low-FODMAP diet is commonly prescribed for people with irritable bowel syndrome (IBS). It’s highly restrictive of certain sugars, lactose, fructose, fructans, and sorbitol. Although this diet was developed for people with IBS, roughly 40 percent of fibromyalgia patients also have IBS. A recent trial in fibromyalgia patients shows this diet might produce significant reductions in pain, fatigue, and sleep disruption. Patients were only on the low-FODMAP for one month, followed by two months of an anti-inflammatory diet. Unfortunately, the authors of this study did not measure the individual contributions of each type of diet.
Additional Considerations
Red Wine
Red wine with dinner is considered part of the Mediterranean diet. It’s rich in antioxidants, reduces stress hormones, and contains tryptophan. Researchers in Spain, a country that takes its red wine seriously, tested the effects of one glass of wine with dinner in fibromyalgia patients. Subjects were instructed to drink 5 ounces of red wine with dinner for one month. At the end of the trial, the patients’ pain and anxiety levels were significantly reduced, compared to the control group who did not drink.
Supplements
- Omega-3 Fatty Acids: These oils are antioxidants and are often added to anti-inflammatory diets. They neutralize chemical byproducts that harm your cell membranes and interfere with their function.
- Melatonin: Melatonin regulates your body’s internal clock to improve sleep. It must be taken at same time each night to anchor sleep.
- Vitamin D: Aside from its role in making healthy bones, this vitamin also improves muscle strength and mood.
- Coenzyme Q10 (CoQ10): This enzyme produces energy in the cells to help power your muscles and your brain. Taking this supplement produces mild symptom benefits in fibromyalgia patients. In addition, a trial using 100 mg/day of CoQ10 plus alpha lipoic acid to treat chronic COVID patients (many who had fibromyalgia) showed significant improvement in fatigue scores. CoQ10 must be purchased as oil-based gel caps and it’s very expensive.
Anti-Inflammatory Diets for Autism
Diet is the foundation of good health. In addition, not all kids respond the same way to dietary interventions. Therefore, finding the right diet for your child may take time and trial and error. The food your child eats matters. That is because the type of food eaten directly impacts a person’s behavior. Think about how you feel after drinking alcohol, a cup of coffee, or eating a chocolate bar. For kids with autism, the relationship with food is even more pronounced. That is because there are numerous medical issues present in autism that are directly impacted by what your child eats. The vast majority of kids diagnosed with autism have an imbalance in their gut flora (also known as microbial dysbiosis). All these issues directly impact the behaviors we know as “autism.” Therefore, altering what we feed our children to accommodate these medical problems can profoundly affect how well our children function. In many cases, special diets lead to improvements in behavior and cognition. There are numerous types of diets used to treat the symptoms of autism. Add that to each child’s individual needs, and you may find yourself overwhelmed with the choices. However, once you get a sense of your child’s unique struggles, you can narrow down what type of diet your child may benefit from.
Personal Experiences with REID
One person shared their experience with implementing the REID diet for their children, who had multiple food sensitivities. Initially, they started with just romaine lettuce, olive oil, and salt. Next, they were able to add fresh squeezed lemon juice but anything more than three times a week and they saw regression. They then saw a video of Dr. Reid talking about green smoothies and the importance of doing them. Immediately they saw some gains and some regression, which told them they were on the right path. Now their kids are no longer thiol sensitive, meaning they can have broccoli and cauliflower and other similar veggies without any issues. Oxalate issues are also much better. For their daughter who has had major bowel issues, they saw gut healing with her almost right away!
Addressing Common Questions
What do you eat on an anti-inflammatory diet?
Anti-inflammatory diets typically prioritize, whole fruits, vegetables, and grains, while limiting processed food, alcohol, and red meat.
What is the fastest way to reduce inflammation in the body?
No food will immediately reduce inflammation in the body when someone eats it. However, eating a balanced, broad diet of whole foods and grains is proven to reduce inflammatory markers as part of a balanced lifestyle.
What are the worst foods for inflammation?
The ‘worst’ foods for inflammation will depend on a person’s specific tolerances, diet habits, and overall health status.
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