The term ‘anti-inflammatory’ has become something of a buzzword in the food world lately. Essentially, it’s code for combatting the effects of ultra-processed foods (UPFs). These UPFs, which proliferate in our diets through ready-made meals, pre-packaged snacks, and even modern methods for mass producing items such as bread, can have negative effects on the digestive system, disrupt metabolic processes, increase chances of type two diabetes and introduce chemical additives which can have adverse impacts on brain function and gut health. We get it, it’s a lot to take in. Which is why we’ve asked an expert to remove the jargon and explain in simple terms just how inflammatory foods work – and the benefits of an anti-inflammatory diet.
What are anti-inflammatory foods?
Inflammation, put simply, is a normal bodily process – but it can become a serious issue when the body is in a state of prolonged inflammation. Kerry Beeson, nutritional therapist at Prep Kitchen, explains: “Inflammation is part of our natural immune response. It’s beneficial at the site of injury or trauma, for example, or when we’re infected by a virus. The problem occurs when the inflammatory response is out of balance, and doesn’t return to normal when the threat is over. We know that this sort of inappropriate, chronic inflammation can be caused by various factors, including stress and certain foods. It can lead to serious health conditions including cardiovascular disease, cancer, and type one diabetes.”
So, can what we eat reduce inflammatory flare ups? Beeson says: “Anti-inflammatory foods are those which calm and regulate the immune system and the inflammatory process. These include fruits and vegetables, in particular dark fruits such as red grapes, cherries, and berries and veggies like broccoli, kale, peppers, and mushrooms; healthy fats found in oily fish, nuts, avocado and olive oil, and spices such as turmeric. Green tea, coffee, and dark chocolate also have anti-inflammatory properties.”
The key things to look out for? “Anti-inflammatory foods contain substances called polyphenols and phenolic compounds which help to regulate the immune system and inflammatory processes.”
What are some examples of inflammatory foods?
Ultra-processed foods, or foods not in their raw form, can be considered inflammatory if ingested in large quantities. “Processed meats, such as sausages and bacon, sugar and refined carbohydrates, like cakes, pies, white bread pasta and fried foods, alcoholic beverages, and sugary soft drinks are some of the worst pro-inflammatory foods. They’re typically nutrient-poor and give little back to the body,” says Beeson.
It’s good to bear in mind that red meat can also be on the list of pro-inflammatory foods, but Beeson adds: “Good quality and lean red meat in moderation offers nutrients like zinc, iron, and B vitamins.”
What effects do inflammatory foods have on the body?
Pro-inflammatory foods cause inflammation in a number of ways, including gaining weight and, therefore, producing more visceral fat cells which “secrete inflammatory substances”. Another key factor to consider is how these foods attack your gut. Beeson explains: “They can cause dysbiosis (imbalance) in the gut microbiome. 70 per cent of your immune system is located in your gut, and beneficial gut bacteria work with the immune system. If the delicate balance is disrupted, it can cause immune dysfunction.”
Should you follow an anti-inflammatory diet?
The simple answer? Yes. “I would recommend that everyone tries to eat an anti-inflammatory diet,” says Beeson. “Chronic inflammation is insidious and we may not notice the effects on our body until we experience symptoms of a related health condition. It’s better to try and prevent chronic inflammation occurring rather than to try and reverse it once a health issue has been diagnosed.
“Anti-inflammatory foods are also likely to make us feel better. They offer a wide variety of health benefits, being nutrient-rich and full of immune-boosting vitamins and minerals, natural fibre, healthy fats, and detoxifying antioxidants.”
How do I begin eating a predominantly anti-inflammatory diet?
Unfortunately, most inflammatory foods do fall under the ‘treat’ category. While Beeson explains that it’s fine to eat them occasionally, it can be hard to wean yourself off them. “One of the reasons for this is that refined carbohydrates can cause blood sugar peaks and troughs which then cause us to crave more sugars creating a vicious cycle. These foods may also contain food additives and taste enhancers which can be quite addictive.
“I recommend first focusing on balancing blood sugar. Eat some fibre (nuts, whole fruits, and wholegrains), healthy protein sources (nuts, eggs, tofu, beans, lean meats, or fish), and healthy fats (olive oil, avocado, nuts, oily fish) with every meal or snack, and replace refined carbohydrates with whole grain complex carbs (oats, brown rice, wholegrain bread and pasta, beans and lentils). This will help to balance your blood sugar as they delay carbohydrate metabolism and prevent blood sugar fluctuations. These foods have the added benefit of keeping you fuller for longer, so you’re less likely to reach for inflammatory snack foods.”
Supercharged snacks include apple chunks or celery sticks with peanut butter, oatcakes with avocado, or berries and nuts. Beeson also says that a square or two of organic dark chocolate should help to stave off sugar cravings whilst providing anti-inflammatory antioxidants. “You need to chew these foods more thoroughly than most snack foods, which makes you feel more satisfied. You’ll also take longer to eat them and are less likely to consume more food than you need.”
Above all, following an anti-inflammatory diet is all about changing habits. “It’s still fine to have the odd food from the pro-inflammatory list on occasion, but as you begin to replace these with foods that work for your body rather than against it, you’ll start to crave healthy foods instead.”