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There\u2019s been plenty of buzz about anti-inflammatory diets. But unlike many other social media wellness trends (looking at you, pink salt trick for weight loss<\/a>!), this one is expert-approved. Dietitians explain what the anti-inflammatory diet plan is, the foods you should and shouldn\u2019t eat, and who can benefit most from this diet.<\/p>\n \u201cThere\u2019s no official recommendation around following an anti-inflammatory diet, but it\u2019s generally thought to be beneficial for your health,\u201d says Jessica Cording, M.S., R.D.<\/a>, registered dietitian and author of The Little Book of Game-Changers<\/a>. <\/p>\n Meet the Experts: Jessica Cording, M.S., R.D.<\/a>, registered dietitian and author of The Little Book of Game-Changers<\/a>; Scott Keatley, R.D.<\/a>, registered dietitian and co-owner of Keatley Medical Nutrition Therapy<\/a>; Beth Warren, R.D.<\/a>, registered dietitian and author of Secrets of a Kosher Girl<\/a>; Kristi Artz, M.D.<\/a>, vice president of UH Connor Whole Health; Keri Gans, M.S., R.D.<\/a>, registered dietitian and author of The Small Change Diet<\/a>.<\/p>\n Different people can have different inflammatory triggers, so an anti-inflammatory diet can differ slightly from person to person. For most people, an anti-inflammatory diet<\/a> includes fresh fruits and vegetables, fatty fish, legumes, lean protein, and whole grains, among other foods. It\u2019s similar to the Mediterranean diet<\/a> and the DASH diet<\/a>, both of which are linked to numerous health benefits.<\/p>\n Below, experts explain everything to know about the anti-inflammatory diet and suggest a few meal ideas to get you started.<\/p>\n What is an anti-inflammatory diet?<\/p>\n While you can\u2019t control all of the inflammation in your body, there has been some research to suggest that eating certain foods may help reduce inflammation<\/a> in your body. That\u2019s where the anti-inflammatory diet comes in. \u201cAn anti-inflammatory diet is the selection of foods that reduce the chronic inflammatory response, while at the same time providing the building blocks for use by anti-inflammatory pathways,\u201d says Scott Keatley, R.D., registered dietitian and co-owner of Keatley Medical Nutrition Therapy<\/a>. \u201cA diet structured to do this has been shown in some human research to help reduce the impact of diabetes mellitus, coronary artery disease, and asthma.\u201d \u201cAn anti-inflammatory diet is typically high in whole foods with a particular focus on whole plant foods due to their high nutrient and low-calorie profile,\u201d says Kristi Artz, M.D.<\/a>, vice president of UH Connor Whole Health. \u201cWhole plant foods provide important micronutrients and healthy omega fats, which are critical for reducing inflammation.\u201d<\/p>\n While an anti-inflammatory diet encourages certain foods, it\u2019s not overly restrictive. \u201cAn anti-inflammatory diet is actually not a diet at all in the clinical sense, but a style of eating,\u201d says Beth Warren, R.D.<\/a>, registered dietitian and author of Secrets of a Kosher Girl<\/a>. \u201cIt is one of the best ways to reduce chronic inflammation.\u201d<\/p>\n When your immune system is activated, it triggers a process called inflammation, Cording explains. That can be sparked by a slew of different things, including viruses, allergens, chemicals, and even your own bodily processes, in the case of autoimmune disorders.<\/p>\n Inflammation that happens here and there is important for protecting your health, but when it\u2019s constant, it raises your risk of developing a slew of serious health conditions, including diabetes<\/a>, arthritis, cancer, and depression, Cording says. What foods can you eat on an anti-inflammatory diet?<\/p>\n Keri Gans<\/a>, M.S., R.D., registered dietitian and author of The Small Change Diet<\/a>, recommends:<\/p>\n FruitsVegetablesOily fish like salmonNutsSeedsLegumesWhole grains (100% whole grains that are rich in fiber)<\/p>\n \u201cOne of the main tenets of any anti-inflammatory diet is [a] balance of good fats,\u201d Keatley says. That means doing your best to eat omega-3 fatty acids and eliminating as many sources of trans-fatty acids\u2014which are usually found in fried foods\u2014as possible, he says.<\/p>\n
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