{"id":175940,"date":"2025-09-23T09:14:19","date_gmt":"2025-09-23T09:14:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/175940\/"},"modified":"2025-09-23T09:14:19","modified_gmt":"2025-09-23T09:14:19","slug":"how-to-follow-an-anti-inflammatory-diet-without-it-taking-over-your-life-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/175940\/","title":{"rendered":"How to Follow an Anti-Inflammatory Diet Without It Taking Over Your Life"},"content":{"rendered":"

Everyone\u2019s talking about<\/a> the anti-inflammatory diet. In part, that’s because inflammation is often used as an umbrella term to explain a myriad of health woes. It\u2019s said to be the culprit of everything from minor bodily annoyances (like acne) to chronic and life-threatening conditions (like cancer).<\/p>\n

Though there\u2019s always a bit of truth to the accusations, like many of our chosen health-world villains<\/a>, inflammation is slightly misunderstood. First off, you can\u2019t blame it for everything. Inflammation does not cause inherited genetic conditions, broken bones, or disorders caused by nutritional deficiencies, for example. Second, it\u2019s not always bad. Inflammation<\/a> is the body\u2019s natural, protective response to illness or injury. In the short term, this helps the body heal.<\/p>\n

It\u2019s chronic inflammation that\u2019s the real danger. Chronic inflammation<\/a> can impact the body in a slew of negative ways, including autoimmune diseases like rheumatoid arthritis, gastrointestinal issues, cardiovascular disease, and neurodegenerative diseases like Alzheimer\u2019s and Parkinson\u2019s.<\/p>\n

One of the most science-backed ways to protect the body from chronic inflammation is by following the anti-inflammatory diet. \u201cAs its name suggests, the anti-inflammatory diet is meant to help reduce inflammation in the body,\u201d says Parker Lane, RDN<\/a>, a registered dietitian and owner of Fig Lane Nutrition<\/a>. Carolyn Williams, RD, PhD<\/a>, a registered dietitian and author of Meals That Heal<\/a>, adds that the eating plan<\/a> centers around foods that contain nutrients that actively protect against cell damage.<\/p>\n

Both Lane and Dr. Williams say that anyone can benefit from the anti-inflammatory diet, but if you are already in relatively good health, you likely won\u2019t notice any differences in how you feel day-to-day. But you can rest assured, both say, that you are lowering your risk of experiencing any chronic diseases in the future.<\/p>\n

If you are currently experiencing any signs of inflammation (such as rheumatoid arthritis, inflammatory bowel disease, or have an autoimmune disease such as lupus), the dietitians we talked to say you can especially benefit from the eating plan and likely will notice a difference in how you feel short-term (namely, less symptoms).<\/p>\n

Adrian Hernandez, RDN<\/a>, a certified gastrointestinal dietitian nutritionist and owner of AEH Nutrition, says that individuals with an autoimmune condition can benefit from a type of anti-inflammatory diet called the autoimmune protocol. \u201cThis is highly restrictive and includes an \u2018elimination phase\u2019 where a person removes all grains, legumes, eggs, dairy, nuts, seeds, nightshades, food additives, and food chemicals. This elimination phase is usually recommended anywhere from four to 12 weeks. Then, the reintroduction of eliminated foods is phased in slowly. The pace at which a person reintroduces each food or food group is highly variable and dependent on the individual,\u201d he says. Again, this is a more specialized version of the anti-inflammatory diet for those with an autoimmune condition.<\/p>\n

Here\u2019s the thing about any eating plan, including this one: You\u2019re not going to stick with it long-term if you don\u2019t know how to live your normal life while doing it. That\u2019s why we talked to registered dietitians about how to face the biggest hurdles\u2014like going out to eat and socializing at the bar\u2014without falling off the anti-inflammatory wagon. Keep reading to see how it\u2019s done.<\/p>\n

What you can eat\u2014and not eat\u2014on the anti-inflammatory diet<\/p>\n

If you\u2019re going to commit to the anti-inflammatory diet, it\u2019s important to know the rules. Here\u2019s a rundown of what you can eat and not eat while following the eating plan, according to the dietitians we talked to.<\/p>\n

Foods you can eat<\/p>\n

Whole foods, including vegetables, fruit, and whole grainsLean animal meats and plant-based proteins such as tofu, beans, and legumesEggs and poultryDairy (unless you have an intolerance or sensitivity to it)Foods high in omega-3 fatty acids, like seafood, nuts, seeds, and olive oilFermented foodsHerbs and spices<\/p>\n

Foods to avoid<\/p>\n