The anti-inflammatory diet is based on a nutritional concept that supports long-term health by reducing chronic inflammation in the body and promoting the healing process in inflammatory diseases. The focus is on favoring anti-inflammatory foods and avoiding those that promote inflammation. This diet is particularly valuable for people with chronic inflammatory diseases such as rheumatism, cardiovascular disease or chronic intestinal inflammation, but also has a general health-promoting and preventative effect.
Principles of anti-inflammatory nutrition
- Antioxidant-rich foods to neutralize free radicals:
- Explanation: Free radicals are produced as a by-product of metabolism or by environmental factors such as smoking and air pollution. These unstable molecules attack body cells and promote inflammation.
- Antioxidant effect: Antioxidants neutralize free radicals and protect cells from damage.
- Sources of antioxidants: Vitamin C, E, beta-carotene and selenium are particularly important antioxidants found in a variety of fruits and vegetables.
- Omega-3 fatty acids and their anti-inflammatory effect:
- Mechanism of action: Omega-3 fatty acids, which are found in oily fish and some plant sources, inhibit the production of pro-inflammatory messenger substances (prostaglandins).
- Balance between omega-3 and omega-6 fatty acids: While omega-3 fatty acids have an anti-inflammatory effect, omega-6 fatty acids, which are commonly found in processed foods, can promote inflammation. A good balance of these fatty acids is crucial for the regulation of inflammation in the body.
- High-fiber diet for a healthy intestinal flora:
- Intestinal health: The gut plays a key role in immune defense and regulates the body's inflammatory response. Dietary fiber promotes the growth of healthy intestinal bacteria and supports healthy intestinal flora.
- Effect on inflammation: A high-fiber diet not only has a regulating effect on digestion, but also on blood sugar levels, which can reduce inflammation.
- Phytonutrients and anti-inflammatory plant substances:
- Function: Phytonutrients are natural chemical compounds in plants that have an antioxidant effect and can inhibit inflammatory processes.
- Sources: Especially colorful vegetables and fruits such as berries, carrots, spinach and broccoli contain many of these substances and should therefore be regularly integrated into the diet.
- Give preference to healthy fats:
- Olive oil: Olive oil contains monounsaturated fatty acids and polyphenols, which have been shown to have an anti-inflammatory effect.
- Avocado: Avocados provide healthy fat and fiber and also contain potassium and magnesium, which are important for cell health.
- Nuts and seeds: Walnuts, linseed and chia seeds are valuable sources of omega-3 fatty acids and vitamin E.
- Avoid high-sugar and highly processed foods:
- Influence of sugar: Sugary foods cause blood sugar levels to rise quickly, which can promote inflammation. Refined sugar and corn syrup are particularly problematic.
- Processed foods: Ready meals, fast food and other processed foods often contain unhealthy trans fats, artificial preservatives and flavor enhancers that can promote inflammatory processes.
Principles for everyday life
An anti-inflammatory diet does not mean that all pro-inflammatory foods must be completely avoided. Rather, the focus should be on the regular consumption of anti-inflammatory foods and the conscious avoidance of particularly unhealthy, pro-inflammatory ingredients.
Examples of anti-inflammatory foods (good for your diet)
- Fruit and vegetables: Berries (e.g. blueberries, raspberries), dark leafy vegetables (spinach, kale), peppers, broccoli, carrots, tomatoes.
- Oily fish: Salmon, mackerel, sardines, herring.
- Healthy fats: Olive oil, avocado, walnuts, chia seeds, linseed.
- Spices: Turmeric (with black pepper for better absorption), ginger, cinnamon.
- Pulses: Lentils, chickpeas, beans.
- Whole grain products: Oatmeal, quinoa, brown rice, whole grain bread.
- Nuts and seeds: Almonds, walnuts, sunflower seeds.
Foods that should be avoided (pro-inflammatory)
- Products containing sugar: Sweets, soft drinks, sweetened fruit yogurts.
- Processed carbohydrates: White bread, pastries, white pasta.
- Red and processed meat: Bacon, sausages, hot dogs.
- Processed fats: Trans fats, such as those found in margarine, baked goods and fried foods.
- Omega-6-rich vegetable oils: Sunflower oil, corn oil, soybean oil.
Alcohol in large quantities: Alcohol can have a pro-inflammatory effect in large quantities.
