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Food to Ease Inflammation

There is no specific anti-inflammatory diet, but researchers have identified certain foods and eating patterns that can increase or help to control inflammation.

What is Inflammation?

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Inflammation and IBS

Inflammatory Foods

Excess dietary salt and sugar, trans-fats and processed foods have been linked to increased inflammation, as has saturated fat (Anti-Inflammatory, n.d.) (Berg, 2020). Red meat is often labeled as inflammatory, but recent research is calling this into question, especially unprocessed red meat eaten in modest amounts (Wang, 2022). Obesity is a chronic low-grade inflammation and several studies have shown there is an association between abdominal and total obesity and markers of inflammation, although the exact relationship is still unclear (Khanna, 2022).

Foods to Fight Inflammation

Antioxidants can help to control inflammation by influencing the body’s immune response (Mucha, 2021), as can polyphenols, compounds found in plants that have been shown to decrease inflammation in both OA and RA (Sirse, 2022) (Long, 2023). Fibre can act as a prebiotic to feed beneficial bacteria living in the gut that release substances to help lower inflammation body-wide (Can Increasing, n.d.) and can also contribute to the maintenance of a healthy body weight.

There has been much talk in recent years about Omega-6 and Omega-3 fatty acids and their role in inflammation. The media tended to simplify this relationship, villainizing Omega-6 as proinflammatory and lauding Omega-3 as anti-inflammatory. Further research has shown the relationship to be far more complex and the most important factor seems to be the Omega-6/Omega-3 ratio in the diet, which is recommended to be 4:1 or lower. The typical western diet provides a ratio that can be as high as 20:1 in favor of Omega-6. But instead of limiting Omega-6, a better strategy is to increase intake of Omega-3 (DiNicolantonio, 2021).

Some studies have also shown a link between foods high on the glycemic index, usually highly refined carbohydrates and/or carbohydrates with little fiber, and increased inflammation (Palit, 2021).

Anti-Inflammatory Eating Patterns

Healthy and balanced eating

A good place to start for nutritional treatment of arthritis is a basic healthy eating pattern like Canada’s Food Guide. Eat a variety of healthy foods every day. Use the plate model and portion sizes to ensure a balance of fruits and veg (the darker in colour the better), protein and whole grains. Limit intake of saturated fats, added sugars, salt and processed foods that may increase inflammation. Choose foods with healthy fats and stay hydrated with water as the drink of choice (Canada, 2024).

The Mediterranean Diet, often touted for heart health, is also considered to be an anti-inflammatory diet. The diet is rich in whole foods and low in processed foods, added sugar and saturated fat. The emphasis on plant foods like fruit and vegetables, beans, nuts and whole grains means it is loaded with antioxidants, polyphenols and fibre. Fish is the main source of animal protein, some rich in Omega-3 fatty acids, and red meat is limited. Olive oil, the main added fat, contains numerous compounds with potent anti-inflammatory actions. Of particular interest is oleocanthal which has similar anti-inflammatory properties as ibuprofen, commonly used to treat pain and inflammation in arthritis sufferers.