The Beginner’s Guide to the Anti-Inflammatory Diet
The term inflammation gets thrown around a lot in the health and wellness world, but what exactly is it, and how does your nutrition impact it? If you’ve ever felt overwhelmed by conflicting nutrition advice, you’re not alone—I’ve been there, too. As a Registered Dietitian practicing in Kearney, MO, I often hear questions from clients about the anti-inflammatory diet. Let’s break it down together.
What is Inflammation?
Inflammation isn’t always a bad thing. In fact, acute inflammation is the body’s natural way of defending itself against injury or infection. You might recognize it as redness, warmth, or swelling at the site of an injury—it’s painful, but it’s a sign your body is healing.
The problem arises with chronic inflammation, which can persist over time and lead to a range of health challenges, including:
Fatigue
Pain
Weight management difficulties
Emotional distress
Digestive issues
High blood pressure and blood sugar
Research has linked chronic inflammation to serious conditions like cancer, type 2 diabetes, autoimmune diseases, and gastrointestinal disorders.
An Anti-Inflammatory Approach to Nutrition
When it comes to nutrition, it’s not just about cutting things out—it’s about what you can add to your diet. This positive mindset sets the stage for lasting success. At Evergreen Health and Wellness, I believe in balance—there’s no such thing as an “all-or-nothing” approach!
The foods you eat naturally contain antioxidants, which are powerful compounds that combat free radicals. Free radicals, when in excess, contribute to oxidative stress, damaging healthy cells and promoting inflammation. By choosing antioxidant-rich foods, you can protect your cells and reduce inflammation.
Anti-Inflammatory Foods to Emphasize:
Whole grains: Quinoa, oats, brown rice
Legumes: Lentils, chickpeas, black beans
Fruits: Berries, oranges, apples, cherries
Vegetables: Spinach, broccoli, kale, peppers
Nuts and seeds: Almonds, walnuts, flaxseeds, chia seeds
Herbs and spices: Turmeric, ginger, cinnamon
Foods to Reduce:
Unfortunately, certain foods are linked to increased inflammation. These include:
Highly processed foods: Items significantly altered from their natural state, often high in calories, added sugars, and sodium, but lacking nutrients like fiber, vitamins, and minerals.
Trans fats: Found in some fried and packaged foods.
Added sugars: Excess sugar can worsen inflammation.
Alcohol: Excessive consumption may contribute to inflammation.
Some individuals may also experience inflammation from foods like wheat, gluten, dairy, or nightshade vegetables (e.g., tomatoes, eggplants, peppers). However, this varies greatly from person to person. Consulting with a dietitian is essential to create an individualized plan, avoid unnecessary restrictions, and promote sustainability.
This guide provides a solid foundation for understanding the anti-inflammatory diet and how it can help manage inflammation. By focusing on balance and nourishing your body, you can reduce chronic inflammation and support long-term health.
Have more questions about anti-inflammatory nutrition? Let’s work together to develop a plan that’s tailored to your needs.
