In the ever-evolving landscape of health, we come across different diets everyday, but what if we told you that food could help fight inflammation? When stress, a poor diet, and environmental factors constantly challenge our health, inflammation has become a silent culprit behind many chronic conditions. Enter the anti-inflammatory diet: a powerful way to nourish your body and reduce inflammation naturally.
But is it really beneficial for you?
We talked to experts to get a low-down on the anti-inflammatory diet.
An anti-inflammatory diet focuses on foods that reduce chronic inflammation in the body, which is linked to diseases like diabetes, heart disease, arthritis, and even certain cancers.
According to Sourabh Arya, Co-founder and Nutrition Consultant, Peak Biomechanics, inflammation is a natural immune response to injury, infection of toxins. However, when inflammation becomes chronic, it can contribute to the development of various diseases. This is where the anti-inflammatory diet comes in.
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Which foods make up the anti-inflammatory diet?
Dr Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram lists the following:
1. Whole grains: Millets (ragi, bajra, jowar), whole wheat, and brown rice instead of refined grains. 2. Healthy fats: Mustard oil, coconut oil, desi ghee (in moderation), and nuts like almonds and walnuts, seeds like Flaxseeds , pumpkin and chia seeds 3. Spices and herbs: Turmeric (curcumin), ginger, garlic, cinnamon, and tulsi, known for their powerful anti-inflammatory properties. 4. Fruits and vegetables: Seasonal, fibre-rich produce like amla, pomegranate, papaya, tomatoes, and green leafy vegetables (spinach, methi, curry leaves). 5. Fermented foods: Probiotic-rich options like curd, buttermilk, Kanji and fermented pickles aid gut health and reduce inflammation. 6. Legumes and pulses: Moong dal, rajma, chana, and lentils provide plant-based protein and fibre.
"Conversely, the diet avoids or limits refined sugars, refined flour, deep-fried snacks, excessive dairy and processed foods," Dr Tayal advises.
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Does it really work?
Dr Tayal highlights that an anti-inflammatory diet is backed by science. "It helps reduce oxidative stress, balances gut microbiota, controls blood sugar levels, and support heart health."
However, he adds that beyond diet, there are several lifestyle changes crucial for controlling inflammation such as "regular exercise, quality sleep, sufficient hydration, stress management and avoiding smoking and excess alcohol".
Although a normal inflammatory response is necessary for healing, but when it becomes excessive or prolonged, that's when an anti-inflammatory diet can be helpful. "Markers like C-reactive protein (CRP) and Interleukin-6 (IL-6) indicate inflammation levels in the body. An anti-inflammatory diet and healthy lifestyle help maintain these within the normal range," Arya concludes.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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