I have recently been asked many questions on whether the anti-inflammation diets really work. So while such diets may not target weight loss exactly, there is evidence that they aid in anti-inflammation, and weight loss may even be a secondary benefit. This makes sense because inflammation foods, such as processed or refined foods, sugary foods, white breads, and hig fat (particularly trans or saturated fat) foods are eliminated for anti-inflammatory responses.
I put together a quick summary to answer these basic questions.
Inflammation affects individuals differently.
From research, the main points taken out for a general anti-inflammatory diet include:
Eat plenty of fruits and vegetables
Minimize saturated and trans fats, but include mono/poly fats (eg olive oil, avocado, nuts, seeds)
Eat a good source of omega-3 fatty acids (Fish: particlarly salmon/tuna, flaxseed, chia, walnuts, pine nuts, and/or omega 3 supplementation)
Avoid any processed food in particular white carbs ( pasta, white ricem refined grains).
Include whole grains and sprouted grains(brown rice, bulgur wheat, quinoa, ezekiel).
Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods. (as a pesco- vegetarian, you are doing this already, thought ide mention, since including non-fat greek yogurt is fine)
Include herbs and spices, in particular, ginger, curry, and other spices can have an anti-inflammatory tumeric, chilli powders, cumin.
Dark chocolate is a good substitute for sweet and unusual cravings 😉
Is their research related to diet reducing Inflammation?
There is current research that does say it can, but they acknowledge that the anti-inflammatory diet needs to be studied more extensively to prove that it actually reduces disease such as heart problems.
A lot of the research show a correlation that the Mediterranean diet, has been and is associated with improved cardiac outcomes.
There is also evidence of disease risk reduction in the Mediterranean-style of eating, as well as how Asians typically eat (replacing red meats with more vegan/vegetarian style proteins)
Where some people are confused, is the ratio between the different Omega fats. Example, diets high in omega-6 and low in omega-3 is associated with increasing levels of cytokines — proteins released from cells that trigger inflammation — thus getting this balance is important with the ratio of Omega 3s outweighing the Omega 6s.
Guide: Omega-3, in doses of 3 grams or more per day, has been found effective in reducing morning stiffness and joint health.
Guide for Omega 6 foods to keep in plan, but lower than Omega 3s:
Soybean oil, most vegetable oils, but coconut oil , palm oil and olive oil are all relatively low in Omega-6.
Sunflower, Corn, Soybean and Cottonseed oils very high in Omega 6. (should be avoided if you want to get the ratio right)
Nuts and seeds are pretty high in Omega-6, but they are whole foods that have plenty of health benefits and are absolutely fine to eat. Many grain-based foods particularly processed foods, also contain significant amounts of Omega-6.
Bottom Line: The most important thing you can do to reduce Omega-6 and increase Omega 3 intake is to eliminate processed vegetable oils from your diet, as well as processed foods that contain them. Yet include the fatty fishes, nuts and seeds, olive oil, avocado.
