Inflammation can manifest in more ways than just a sensitive stomach. It can sneak up on you in the form of eczema, brain fog or acne. According to a March 2024 article in Harvard Health Publishing, inflammation is also linked to diseases like Alzheimer's, depression, diabetes, arthritis and cancer. All good reasons for you to incorporate anti-inflammatory foods into your diet.
“Leaky gut syndrome occurs when the intestinal lining becomes permeable, allowing toxins, bacteria and undigested food particles to pass into the bloodstream,” says Mumbai-based clinical nutritionist Heena Trivedi. She says this triggers inflammation, which is linked to various lifestyle diseases such as diabetes, heart disease and autoimmune disorders. “Anti-inflammatory foods can play an important role in maintaining gut health and preventing these conditions,” says Trivedi.
Anti-inflammatory foods are known to support heart health by lowering bad cholesterol levels and reducing oxidative stress. Mumbai-based nutritionist Zainab Gulamhussain says, “Anti-inflammatory foods are rich in antioxidants, fibre and healthy fats, which promote heart health by reducing oxidative stress and lowering cholesterol levels.” Turmeric, fatty fish and berries are some of the foods that Gulamhussain recommends including in an anti-inflammatory diet.
“Turmeric contains curcumin, which helps reduce aches and pains caused by arthritis. Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids, which support brain and heart health in addition to reducing inflammation,” she says. Berries like cranberries and blueberries are rich in antioxidants and boost immunity, she adds. Avocados and olive oil are also good choices as they contain healthy fats that are considered good for heart health.
Anti-inflammatory foods also aid in better digestion and nutrient absorption. “For people who are already dealing with inflammatory conditions like arthritis, including these foods can help manage symptoms and improve quality of life,” says Pune-based nutritionist Prithamesh Mago. She recommends including whole grains like oats, brown rice, quinoa and barley. And vegetables like bell peppers, cauliflower, spinach, broccoli and kale. “These fibre-rich foods will help keep your cholesterol levels in check,” she says.
Trivedi suggests including foods such as ginger, garlic, basil, flaxseed and amla in your diet. “Ginger contains gingerol, which has potent anti-inflammatory and antioxidant effects. Amla Rich in vitamin C and supports gut health, flax seeds are rich in omega-3 fatty acids and basil Garlic contains a compound called eugenol that strengthens the immune system.” Trivedi says garlic contains allicin which has anti-inflammatory, antibacterial and immune system-strengthening properties.
Gulamhussain explains another benefit of anti-inflammatory foods: “They help slow down the premature aging process and improve overall quality of life and health.”
Sumithra Nair is a journalist based in Kochi, Kerala.