"Is there an anti-inflammatory diet?
Inflammation is part of the body’s immune response; without it, we
can't heal. But when it's out of control—as in rheumatoid arthritis—it
can damage the body. Plus, it's thought to play a role in obesity, heart
disease, and cancer.
Foods high in sugar and saturated fat can spur inflammation. “They
cause overactivity in the immune system, which can lead to joint pain,
fatigue, and damage to the blood vessels,” says Scott Zashin, MD,
clinical professor at the University of Texas Southwestern Medical
Center in Dallas.
Other foods may curb inflammation. Add these items to your plate today.
Fatty fish
Oily fish, like salmon, mackerel, tuna and sardines, are high in
omega-3 fatty acids, which have been shown to help reduce inflammation.
To get the benefits, however, you need to eat fish several times a week,
and it should be cooked in healthy ways: In a 2009 study from the
University of Hawaii, men who ate baked or boiled fish (as opposed to
fried, dried, or salted) cut their risk of heart disease by 23% compared
to those who ate the least.
Not a fan of fish? Consider fish-oil supplements. They can cut
inflammation, although a 2013 study found that if a diet is too high in
omega-6 fatty acids (found in processed foods and vegetable oil),
fish-oil supplements may spur inflammation.
Whole grains
Consuming most of your grains as whole grains, as opposed to refined,
white bread, cereal, rice, and pasta can help keep harmful inflammation
at bay. That’s because whole grains have more fiber, which has been
shown to reduce levels of C-reactive protein, a marker of inflammation
in the blood, and they usually have less added sugar.
But a 2013 Harvard study found that not all products labeled “whole
grain” are much healthier than their refined counterparts. To be sure
you’re getting the benefits, look for foods with a whole grain as the
first ingredient, and no added sugars.
Dark leafy greens
Studies have suggested that vitamin E may play a key role in protecting
the body from pro-inflammatory molecules called cytokines—and one of the
best sources of this vitamin is dark green veggies, such as spinach,
kale, broccoli, and collard greens. Dark greens and cruciferous
vegetables also tend to have higher concentrations of vitamins and
minerals—like calcium, iron, and disease-fighting phytochemicals—than
those with lighter-colored leaves.
Nuts
Another source of inflammation-fighting healthy fats is
nuts—particularly almonds, which are rich in fiber, calcium, and vitamin
E, and walnuts, which have high amounts of alpha-linolenic acid, a type
of omega-3 fat. All nuts, though, are packed with antioxidants, which
can help your body fight off and repair the damage caused by
inflammation. Nuts (along with fish, leafy greens, and whole grains) are
a big part of the Mediterranean diet, which has been shown to reduce
inflammation in as little as six weeks.
Soy
Several studies have suggested that isoflavones, estrogen-like
compounds found in soy products, may help lower CRP and inflammation
levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.
Avoid heavily-processed soy whenever possible, which may not include
the same benefits and is usually paired with additives and
preservatives. Instead, aim to get more soy milk, tofu, and edamame
(boiled soybeans) into your regular diet.
Low-fat dairy
Milk products are sometimes considered a trigger food for
inflammatory diseases like rheumatoid arthritis, because some people
have allergies or intolerances to casein, the protein found in dairy.
But for people who can tolerate it, low-fat and nonfat milk are an
important source of nutrients. Yogurt can also contain probiotics, which
can reduce gut inflammation.
“Foods with calcium and vitamin D, such as yogurt and skim milk, are
good for everyone,” says Karen H. Costenbader, MD, associate professor
of medicine and rheumatoid arthritis doctor at Harvard Medical School.
In addition to their anti-inflammatory properties, she says, “it is
important to get enough calcium and vitamin D for bone strength, and
possibly reduction of cancer and other health risks.”
Peppers
“Colorful vegetables are part of a healthier diet in general,” says
Dr. Costenbader. “As opposed to white potatoes or corn, colorful
peppers, tomatoes, squash, and leafy vegetables have high quantities of
antioxidant vitamins and lower levels of starch.” Bell peppers are
available in a variety of colors, while hot peppers (like chili and
cayenne) are rich in capsaicin, a chemical that’s used in topical creams
that reduce pain and inflammation.
Peppers, however, are nightshade vegetables—which some doctors and
patients believe can exasperate inflammation in people with rheumatoid
arthritis. “What helps one person may be harmful to another,” says Dr.
Zashin. “You just need to pay attention to your diet and your symptoms,
and stick with what works for you.”
Tomatoes
Tomatoes, another nightshade veggie, may also help reduce
inflammation in some people. (Of course, Dr. Zashin’s advice about what
works for you, individually, applies here, as well.)
Juicy red tomatoes, specifically, are rich in lycopene, which has
been shown to reduce inflammation in the lungs and throughout the body.
Cooked tomatoes contain even more lycopene than raw ones, so tomato
sauce works, too—and a
2012 Iranian study found that tomato juice consumption was also beneficial.
Beets
This vegetable’s brilliant red color is a tip-off to its equally
brilliant antioxidant properties: Beets (and beetroot juice) have been
shown to reduce inflammation, as well as protect against cancer and
heart disease, thanks to their hearty helping of fiber, vitamin C and
plant pigments called betalains.
Ginger and turmeric
These spices, common in Asian and Indian cooking, have been shown in
various studies to have anti-inflammatory properties. “While the
evidence in terms of RA inflammation is not very strong, they are
vegetables—and part of a healthy, vegetable-rich diet,” says Dr.
Costenbader.
Turmeric, the ingredient that gives curry its yellow color, works in
the body by helping to turn off a NF-kappa B, a protein that regulates
the immune system and triggers the process of inflammation, researchers
say. Its relative ginger, meanwhile, has been shown to reduce
inflammation in the intestines when taken in supplement form.
Garlic and onions
There’s a good reason why these pungent vegetables are known for their
immunity-boosting properties. In test-tube and animal studies, garlic
has been shown to work similarly to NSAID pain medications (like
ibuprofen), shutting off the pathways that lead to inflammation. Onions
contain similar anti-inflammatory chemicals, including the phytonutrient
quercetin and the compound allicin, which breaks down to produce free
radical-fighting sulfenic acid.
Olive oil
“Anything that fits into a heart-healthy diet is probably also good for
inflammation—and that includes healthy, plant-based fats like olive
oil,” says Dr. Zashin, author of
Natural Arthritis Treatment.
In fact, a 2010 Spanish study found that the Mediterranean diet’s
myriad health benefits may be largely due to its liberal use of olive
oil, especially the extra-virgin kind. The compound oleocanthal, which
gives olive oil its taste, has been shown to have a similar effect as
NSAID painkillers in the body.
Berries
All fruits can help fight inflammation, because they’re low in fat
and calories and high in antioxidants. But berries, especially, have
been shown to have anti-inflammatory properties—possibly because of
anthocyanins, the powerful chemicals that gives them their rich color.
Studies have shown, for example, that red raspberry extract helped
prevent animals from developing arthritis; that blueberries can help
protect against intestinal inflammation and
ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.
Tart cherries
In a 2012 presentation, Oregon Health & Science University
researchers suggested that tart cherries have the “highest
anti-inflammatory content of any food.” Studies have found that tart
cherry juice can reduce the inflammation in lab rats’ blood vessels by
up to 50%; in humans, meanwhile, it’s been shown to help athletes
improve their performance and reduce their use of anti-inflammatory pain
meds.
Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup
of tart cherry juice, a day to see similar benefits. And yep, they’ve
got to be tart—sweet cherries just don’t seem to have the same effects".
