Anti-inflammatory diet - recipes, benefits, menu

What is an inflammation?

An inflammation is a natural reaction of the human immune system to factors commonly considered dangerous to health. During its occurrence, immune cells are activated, and then to fight pathogens. The inflammation is distinguished by an increased concentration of proinflammatory cytokines circulating in the blood, and at the same time does not contribute to the occurrence of clinical manifestations.

Its purpose is to restore homeostasis, or the balance of the body, which is why the inflammation is not always a bad thing. This phenomenon is necessary to fight infection or wound healing, but long-term and chronic inflammation can lead to a weakening of the immune system.

The chronic inflammation can contribute to the development of certain diseases, but it can also be a consequence of their occurrence in the body. It is recognized that the inflammation occurs among people suffering from depression, rheumatoid arthritis, type II diabetes or cardiovascular diseases.

Factors contributing to the occurrence of inflammation in the body

Disorders of homeostasis in the body and the formation of inflammation promotes:

an incorrect diet, often referred to as the Western model of nutrition, which is based on animal products, saturated fatty acids, a large amount of sugar and highly processed products,
high-energy diet - eating too many calories promotes the development of adipose tissue, which in turn causes the secretion of inflammatory mediators,
low physical activity,
stress,
environmental pollution,
taking certain medications,
use of drugs, such as smoking cigarettes,
sleep deprivation,
occurrence of comorbidities.

What is an anti-inflammatory diet?

An anti-inflammatory diet is a non-pharmacological and natural method that mobilizes the immune system and can help to calm inflammation and reduce markers of inflammation. It can be used as an element of diet therapy in some diseases, as well as a form of prevention among healthy people.

The anti-inflammatory diet consists in the simultaneous introduction of specific ingredients into the menu that can help calm inflammation in the body, and eliminate from the diet compounds and foods that can aggravate this condition.

Therefore, this model of nutrition should:

be varied and rich in antioxidants,
contain products rich in polyunsaturated omega-3 and omega-6 fatty acids and monounsaturated fatty acids,
be grounded on fresh produce, especially vegetables and fruits,
contain large amounts of dietary fiber,
distinguished by the low glycemic load of meals,
contain some herbs and natural spices, such as ginger, cloves, cinnamon, saffron or nutmeg,
limit the supply of salt and red meat,
limit products of animal origin, highly processed and with a high glycemic index,
take into account the proper hydration of the body.

When using the anti-inflammatory diet, helpful can be the Index of Pro-inflammatory Diet (indicator DII, from ang. Dietary Inflammatory Index), a tool that helps to assess the impact and effect of diet or a specific product on the concentration of inflammatory markers, and above all C-reactive protein. The Index of Pro-inflammatory Diet assigns individual products or a diet to one of three categories, namely the group:

with pro-inflammatory effect,
with anti-inflammatory properties,
without affecting inflammation.

What does an anti-inflammatory diet help with? When to use it?

The anti-inflammatory diet is a way of eating that can be followed by almost anyone. It is worth using the anti-inflammatory diet as part of prevention, when you are not struggling with any diseases, as well as diet therapy in the case of an inflammatory disease, autoimmune or neurodegenerative diseases.

The anti-inflammatory diet can be particularly helpful, among others, during the occurrence of diseases such as:

endometriosis,
rheumatoid arthritis (RA),
insulin resistance,
depression,
diseases of the cardiovascular system,
Hashimoto´s.

Anti-inflammatory diet or Hashimoto

Hashimoto's disease is an autoimmune inflammatory disease that is associated with gradual damage to the thyroid parenchyma and a decrease in the amount of hormones it produces. The Hashimoto may occur with normal thyroid hormone function, but most often contributes to the development of hypothyroidism, which is an irreversible condition that requires the use of pharmaceuticals and a proper diet.

In thyroid diseases, special attention should be given to the elimination or reduction in the diet of products containing goitrogenic substances, as well as to the inclusion in the menu of products covering the demand for iodine, selenium and iron. The often recommended model of nutrition in Hashimoto therapy is the anti-inflammatory diet.

Anti-inflammatory diet - what to eat? Recommended products

In the anti-inflammatory diet, it is recommended to eat unprocessed products, as well as sources of all necessary nutrients. Using this model of nutrition, it is worth including in the daily menu products such as:

vegetables - diverse, among others, green leafy vegetables; it is the best to eat them raw or in cooked form,
fruits - diverse, it is worth paying attention to the glycemic index and more often choose those with a low GI,
whole grain cereal products - brown rice, buckwheat, barley groats, oatmeal, wholegrain pasta, whole grain bread,
legumes, such as soy products,
sources of healthy fatty acids - walnuts, vegetable oils, linseed, seeds, hazelnuts, avocado,
oily sea fish and seafood - at least once a week,
dairy products with low or medium fat content, such as cottage cheese, skim milk, yoghurts, kefirs,
lean meat - in a limited amount 1-2 times a week,
eggs,
herbs and natural spices, especially those with anti-inflammatory properties, such as ginger, turmeric, cloves, cinnamon, rosemary, sage.

As sweets, cocoa and dark chocolate can be included in the anti-inflammatory diet, as these are ingredients considered to be a source of polyphenols.

The anti-inflammatory diet is a menu rich in vegetables and fruits, as well as whole grains and healthy fats.

Anti-inflammatory diet - what to avoid?

When using the anti-inflammatory diet, it is worth limiting the participation of products such as:

highly processed food - fast food, instant food,
salty snacks,
red and fatty meat and cold cuts,
fat milk and dairy products,
alcohol and sweetened and fizzy beverages,
sweets and pastries,
cereal products of white, purified flour,
saturated fatty acids and fats of animal origin - coconut oil, palm oil, lard, butter.

Nutrition models with an anti-inflammatory potential

Some well-known popular diets around the world are based on the principles of the anti-inflammatory diet, as they contain significant amounts of vegetables and fruits, as well as whole grains, vegetable fats and valuable sources of protein.

Such ways of eating include, among others, the Mediterranean diet, the DASH diet, as well as a vegetarian diet. Scientific research indicates that these models of nutrition can have a beneficial effect on the human body, among others, by reducing the risk of developing civilization diseases.

Anti-inflammatory diet - recipes

Recipes on the anti-inflammatory diet should be distinguished by diversity. It is worth taking into account seasonal products in the menu and based on ingredients of plant origin, taking into account significant amounts of vegetables and fruits.

Since you already know what in theory can be consumed on the anti-inflammatory diet, let's move on to practice. Roll up your sleeves and get to work! Here are some suggestions for anti-inflammatory foods and dishes.

Power cocktail

How to include several vegetables and fruits in the diet in a concentrated way? With the help of smoothie or cocktail! Create a drink based on anti-inflammatory products, rich in polyphenols and include it in the menu, as a second breakfast, afternoon snack or part of the main meal.

Ingredients: 1 stick of celery, half avocado, lemon juice, 1 banana, a pinch of ginger and a few mint leaves.

Preparation: Wash all ingredients. Cut the celery into cubes and put in a blender cup, add peeled and sliced banana and avocado. Then add mint and ginger and lemon juice. Mix to a smooth mass, add a small amount of still water if necessary.

Healthy peppers stuffed

Healthy dinner offer rich in vegetables and whole grains, or stuffed peppers with groats and vegetables. Sound good? And how it tastes!

Ingredients: 1 red pepper, 30 g of buckwheat, half a carrot, half a tomato, 30 g of zucchini, fresh basil, parsley, rapeseed oil.

Preparation: Cook the groats according to the instructions on the package. Wash vegetables and all, except peppers, peel and cut into small cubes. Boil the vegetables until soft, then mix together with the groats and add a little rapeseed oil. From the peppers, rid of the core and rinse the interior of the vegetable with water. Put in the middle of the previously prepared stuffing. Put in the oven preheated at 180 degrees and bake for about 30 minutes.

Tofu and avocado salad

Time for a light proposal, which will be great both at the time of the second breakfast and at dinner, although you can also use a nutritious salad as an addition to lunch. Healthy, colorful and, of course, anti-inflammatory!

Ingredients: two handfuls of spinach leaves, half of avocado, 100 g of natural tofu, 1/3 of mango, a handful of cherry tomatoes, olive oil, basil, ginger, turmeric.

Preparation: Tofu cut into cubes. The spinach wash and put into a bowl, add the tofu. Wash the tomatoes and cut them along into halves, then add to the dish. Peel and cut into cubes the avocado and the mango, and also add to the rest of the ingredients. Combine olive oil with spices and sprinkle with salad. Mix all the ingredients together. Consume with a slice of whole-grain bread.

The menu on the anti-inflammatory diet should be varied and abundant in products of plant origin. A great solution is to include in the diet of legumes and products made from them.

Just like individual recipes, the entire menu of the anti-inflammatory diet should be based on a variety of valuable products that provide the diet with a wealth of polyphenols, vitamins, minerals and dietary fiber.

What should look like the nutrition during the anti-inflammatory diet? Here is an example menu!

Meal	Ingredients	Preparation
Breakfast - oatmeal with polyphenol	4 tablespoons of oatmeal, half a cup of low-fat milk, one teaspoon of flaxseed, a handful of raspberries, a handful of blueberries and a handful of strawberries.	Boil the milk, add the oatmeal and the linseed, and mix. Put into a bowl and add the fruit.
II breakfast - vegetable cottage cheese	Country cheese, 3 cherry tomatoes, chives, 1/4 of paprika.	Put the cheese into a bowl, add washed and cut vegetables, mix.
Lunch - grilled salmon with brown rice in tomatoes with celery salad	100 g of salmon, 50 g of brown rice, 1 stick of celery, 1 apple, rapeseed oil, teaspoon of sunflower seeds, favourite spices, 2 tomatoes, lemon juice.	Cook the rice according to the instructions on the package. Wash and dry the salmon, then season with your favourite spices and wrap in aluminium foil. Place the fish on an electric grill and grill for about 20 minutes. During this time, prepare the salad - peel the apple and grate on a grater, and cut the celery into small pieces. Add sunflower seeds and mix. Then create a tomato passata - tomatoes to be burned, peeled and diced, then boil, wipe through a strainer and season with your favourite spices. Put rice and fish on a plate. Sprinkle the salmon with lemon juice. All cover with tomato passata, and next to put celery salad.
Afternoon snack - carrot smoothie	Half an apple, 2 carrots, half an orange juice, parsley, a piece of ginger root.	Grate the ginger on a grater and place in a blender. Add washed parsley and orange juice, peeled and sliced carrots and apple. Blend everything together and pour into a glass.
Dinner - whole grain bread with beet hummus	Half a cup of dry chickpeas, 1/4 cup of tahini, half a beetroot, a teaspoon of baking soda, lemon juice, a teaspoon of black cumin, a little ginger.	The chickpea pour cold water the day before, add a teaspoon of purified sodium and leave overnight. The next day drain, rinse and pour fresh water. Cook over medium heat until soft, for about 40 minutes. In the meantime, cook the beet. Rinse the cooked chickpeas in cold water, add tahini and blend to a smooth mass. Then add the beetroot, lemon juice and a little ginger, and blend again. Sprinkle a teaspoon of black cumin and mix.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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