The anti-inflammatory diet is a diet that reduces inflammation throughout the body. Often recommended for conditions such as rheumatoid arthritis and gout, the anti-inflammatory diet has been the subject of recent evolving research that suggests that it may help followers maintain their cognitive health and reduce their risk of dementia. The anti-inflammatory diet is rooted in the principles of the Mediterranean diet and was created by Dr. Andrew Weil.

In A Nutshell

If you are familiar with the Mediterranean diet, then the anti-inflammatory diet is very similar but allows a few options such as dark chocolate and green tea. The diet allows a daily caloric intake of up to 3,000 calories, depending on the follower’s activity level, weight, and sex. Up to 50 percent of caloric intake derives from carbohydrates, around 20 to 30 percent protein, and 30 percent fats.

Anti-Inflammatory Foods

Inflammation is thought to be correlated to the development of a range of diseases, including chronic conditions such as heart disease and Type 2 diabetes. Eating foods that have been shown to reduce inflammation is part of the anti-inflammatory diet plan. Some of the best foods to eat that reduce the inflammation within the body include:

• Leafy green veggies, including collards, kale, and spinach
• Fruits, including oranges, cherries, blueberries, apples, and strawberries
• Tomatoes
• Fatty fish, including tuna, salmon, sardines, and mackerel
• Nuts such as walnuts and almonds
• Healthy oils, including olive oil

Foods to Avoid

Some foods are known to cause inflammation in the body, so avoiding these foods can help reduce the level of inflammation you feel—and in doing so, may help alleviate arthritic conditions and reduce your chance of developing chronic medical conditions. When following an anti-inflammatory approach to eating, avoid:

• Starchy and refined carbs, including pastries and white bread
• Fried foods, including French fries
• Sugary beverages, including soda and juice
• Red meat, including steaks and burgers
• Processed meats such as sausage or hot dogs
• Bad fats such as lard, shortening, and margarine

The side effects of an anti-inflammatory diet may go beyond improved physical and cognitive health. Studies also suggest that emotional health, mood, and the overall quality of a person’s life are improved when following this type of eating plan.