Anti-inflammatory Diet · What Is It, Foods to Consume and Avoid, and More

Inflammation refers to the complex and crucial immune response that the human body employs against noxious stimuli, such as microbial infections, tissue injury, and trauma. It involves the recruitment of innate immune cells that can phagocytose invading organisms and produce inflammatory cytokines (i.e., signaling proteins) to further support the immune response. In most cases, inflammation is self-controlled and resolves once the infection is cleared or the tissue and wounds are repaired.  

In the case of chronic inflammation, however, a dysregulated response occurs, resulting in the disruption of homeostatic physiological processes. Specifically, the body’s innate immune system is controlled by the gene transcription factor nuclear factor kappaB (NF-κB). NF-κB acts as the master switch that turns on inflammatory gene products, such as cyclooxygenase-2 (COX-2), tumor necrosis factor-α, interleukin (IL)-1�, IL-6 and others. If NF-κB is constantly activated due to the foods consumed, it continues to amplify inflammatory signals and contribute to the chronicity of inflammation. 

Inflammation plays a key role in diseases such as cardiovascular diseases, autoimmune conditions (e.g., inflammatory bowel disease [IBD], diabetes mellitus), neoplasms (i.e., cancer), neurodegenerative disease, as well as asthma and depression.  

 Diet can influence different stages of inflammation and can have an important impact on several inflammatory diseases. 

An anti-inflammatory diet refers to a dietary strategy that emphasizes whole, minimally processed foods that are linked to reducing inflammation. This dietary pattern also emphasizes limiting foods associated with pro-inflammatory responses.  

An anti-inflammatory diet does not refer to a specific diet regimen but rather an overall style of eating. This way of eating has also been shown to lead to significant reductions in body weight and visceral adipose tissue and is effective in managing obesity.  

There are eating plans that closely follow the tenets of anti-inflammatory eating including the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. The Mediterranean diet is based on the traditional cuisines of the countries bordering the Mediterranean Sea, including Greece and Italy.  

The anti-inflammatory diet can minimize inflammation by reducing the activation of NF-κB, thereby inhibiting its inflammatory byproducts. A number of dietary factors can activate NF-κB, including oxidative stress from excessive calorie intake and saturated fatty acids. Certain compounds in foods, omega-3 fatty acids for example, which are found abundantly in fish and nuts, may contribute to the resolution of this inflammatory response by producing certain hormones known as resolvins, proteins, and maresins. These hormones shorten neutrophil lifespan and promote macrophage phagocytosis of apoptotic cells, thereby resolving inflammation.  

Consumption of whole grains has been associated with lower inflammatory markers, such as C-reactive protein (CRP), whereas lower whole grain intake has been shown to increase IL-6 (another inflammatory marker) concentrations. In addition to whole grains, a high-fiber diet potentially lowers inflammation by modifying both the pH and the permeability of the gut.  

Additionally, polyphenols, which are the chemicals that give fruits and vegetables their color, have been shown to protect the body's tissues against oxidative stress. At high levels, they have anti-inflammatory effects by activating the gene transcription factor PPAR-�, a molecule that inhibits the activation of NF-κB. A specific type of polyphenol, known as flavonoids, found in fruits, vegetables, and grains can inhibit the enzymes that control inflammation mediators. They have the additional ability to attenuate tissue damage and fibrosis and act as potent antioxidants to scavenge damaging free radicals to decrease their formation. In addition to flavonoids, other bioactive constituents of fruit and vegetables, such as carotenoids, vitamins, minerals, and fiber, can act individually and in a synergistic way to provide nutritional value and health benefits. Increased intake of choline, an essential nutrient found in high quantities in eggs, broccoli, and cauliflower, has also been associated with lower peripheral inflammatory levels, such as CRP, IL-6, and tumor necrosis factor alpha (TNF-α). Lastly, another type of polyphenol, epigallocatechin gallate (EGCG), is the active component of green tea and has anti-inflammatory, anti-carcinogenic, and antioxidant properties.  

As an aside, red wine has also been shown to have high flavonoid content; however, it is best to speak with a healthcare professional to discuss the effects of alcohol consumption.