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Home » Diet » What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners – Parade

The guiding belief of the anti-inflammatory diet is that certain foods can reduce inflammation in the body. This diet prescribes a list of foods that are encouraged on a daily basis, along with a set of foods that are off-limits or should be eaten in smaller amounts.

Even though the idea of keeping track off-limits and allowed foods might seem overwhelming, many of the guidelines of this eating plan are pretty common sense. Once you understand the thinking behind the foods youll be eating on this diet, youll have an easier time shopping and cooking for yourself. For example, youre expected to avoid processed foods and sugars and reach for whole foods instead. The fewer ingredients a single food contains, the better, making unpackaged foods like produce and lean meats good choices. There is a lot of crossover between the anti-inflammatory diets and other balanced eating plans, like the Mediterranean Diet, so dont be surprised if some of this sounds pretty familiar.

The most well-known benefit of the anti-inflammatory diet is the ability to reduce inflammation throughout the body. While many people think of inflammation as swelling or redness in a specific site, that isnt always what it looks like. Chronic inflammation tends to be experienced throughout the body. While this type of inflammation may not come with obvious symptoms, it can affect your wellbeing, negatively affecting your organs and even setting you up for health problems in the future.

This is why reducing inflammation is so important. Researchers believe it can be tied to a wide range of health problems, including arthritis and other autoimmune diseases, asthma, diabetes, and heart disease.

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There are no known side effects of following an anti-inflammatory diet, according to Cleveland Clinic. While many medications used to treat chronic diseases may come side effects, this diet is one way you address chronic inflammation without concerns about side effects.

It is worth noting that any dieting, or the act of restricting certain food groups or calorie intake, can have negative consequences. Among those who diet, 35% are expected to become what is known as pathological dieters and 20 to 25 percent of pathological dieters will develop an eating disorder, according to the National Eating Disorder Association.

That being said, the anti-inflammatory isnt an incredibly restrictive diet because it doesnt require consuming fewer calories. It may be possible for many to follow the plan without engaging in extreme behaviors, like calorie counting, that could turn into disordered eating.

The big idea of the anti-inflammatory diet is that eating a variety of whole foods is good for the body. This means that, if you are following this plan, youll get a chance to try all kinds of fruits, vegetables, and whole grains.

When picking out foods that arent fresh produce, youll want to be a little choosey. Most of your protein will come from fatty fish, like salmon, and plant-based proteins like legumes. While red meat and pork arent off-limits, lean cuts are encouraged and processed options are supposed to be avoided.

On the anti-inflammatory diet, healthy fats are encouraged. This means eating nuts for snacks, using olive oil for cooking, and eating avocados. A moderate amount of dairy is OK on this diet but should be a low-fat version because saturated fat is meant to be consumed in moderation.

Eating salmon, which provides a good serving of omega-3 fatty acids, is encouraged on the anti-inflammatory diet. That makes Joanna Gaines Grilled Salmon with Meyer Lemons and Creamy Cucumber Salad a great dinner choice. Pro tip: If you want to stick with the guideline of avoiding saturated fats, trying an avocado mayo in place of regular mayo in your creamy sauce.

There is nothing that beats the comfort of a good soup and the right recipe can help reduce inflammation. Laila Alis Inflammation-Busting Chicken Noodle Soup is loaded with nutritious ingredients, including turmeric, greens, and carrots.

Want a diet that makes snacking easy? This one does just that. Snacking on nuts is encouraged on the anti-inflammatory diet. Since legumes are a great source of lean protein, now is a great time to experiment with different kinds of hummus, weve got a basic hummus recipe you can add any combination of spices to for a little variety.

Related: What Are Nightshade Vegetables and Why Do Some People Avoid Them?

The main goals of an anti-inflammatory breakfast are to cook with whole, unprocessed foods and avoid processed breakfast meats and sugary breakfast treats made white heavily processed grains. Since fruits, low-fat dairy, and whole grains are all a part of this eating plan, it is always a good idea to have greek yogurt and some homemade granola on hand. Eggs are also allowed on this diet and a portobello egg bake a great way to add veggies to your breakfast.

Being on a diet doesnt have to mean giving up on treats, but eating something sweet on the anti-inflammatory diet will require some creativity. We suggest looking for desserts made with whole grains and sweetened with a natural option, like raw honey or fruits.

Elle Macphersons favorite Avocado Chocolate Mousse totally fits the bill, it is sweetened with maple syrup and contains a ton of healthy fats because it has avocado and almond butter as its base. Turmeric is well known for its anti-inflammatory powers, making this turmeric cake a great option for a sweet treat.

The good thing about this specific diet is that it isnt one with a ton of rules. If your focus is on whole foods with few ingredients and plenty of variety, youll probably have an easy enough time filling your plate with anti-inflammatory foods.

It is good to know what you shouldnt be eating if you want to get the benefits of reducing inflammation in your body. Research has found that too much sugar can trigger chronic inflammation, and this is a diet that suggests just steering clear of the sugar altogether. Processed meat is also discouraged on this diet, so stock up on lean protein like chicken, beans, and low-fat dairy instead.

Grains are great for your health, but be careful when youre grocery shopping. White bread, white pasta, and even gluten can trigger inflammation and should be avoided if youre following this plan.

Add these 5 pain-fighting foods to your diet today.

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What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners - Parade

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Home » Diet » What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners – Parade