10-Step Anti-Inflammatory Diet Plan (Dietitian Approved)

Many of us suffer from chronic low-grade inflammation, which is linked to diseases like diabetes, cancer, and dementia. However, there is something we can do about it. In this article, I’ll provide ten actionable steps to help reduce inflammation and regain control of your health.

Now, some inflammation is good; it’s the body’s natural immune response to infection or injury. Think of getting a cut on your finger; some inflammation is needed as part of the healing process. But it should be switched off again once your finger has healed. However, now, due to poor lifestyle choices, many of us have constantly switched "on" low levels of inflammation. This can contribute to diseases like diabetes, cancer, dementia, heart disease and even depression. Excess inflammation can also lead to muscle damage, skin problems, fatigue, soreness, swelling, and discomfort.

The foods you eat can impact the amount of inflammation in your body. Think of inflammation like a fire. Your daily food habits will either add coal to the fire or throw water on top.

This post is about an anti-inflammatory diet plan. The following pages will discuss the ten key features of such a diet.

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The TEN Step Anti Inflammatory Diet Plan

Step 1: Overall Eating Pattern

There is no one specific food that can be added or removed to help decrease inflammation. What is most important is our overall pattern of eating and the foods that we eat most of the time. The Mediterranean diet is the dietary pattern that has been shown in research to best support reducing inflammation in the body.

This is an eating pattern that is high in fruit & vegetables >5 servings a day (providing fibre, prebiotics, phytochemicals, vitamins, minerals), fish 2-3/week (providing omega 3s), whole-grains (providing fibre, prebiotics), low-fat dairy (providing calcium and probiotics in live dairy), nuts & seeds, spices and other flavourings (providing polyphenols), with low to moderate intake of meat.

The Mediterranean diet is also rich in heart-healthy fats like olive oil.

This diet is rich in antioxidants, which fight oxidative stress, free radicals, and inflammation in the body. It also promotes good gut bacteria, which brings us to step 2.

Step 2: Prioritise Eating For Good Gut Health

Why is good gut health important? Good bacteria in our gut produce compounds like butyrate and other short‐chain fatty acids (SCFAs) that can prevent inflammation.

The more good bacteria we have in our gut, the more anti-inflammatory compounds they will produce. Following a Mediterranean dietary pattern will promote good gut health.

Other goals to focus on:

• Aim to eat 25-30g of fibre every day. Fibre is food for our gut bacteria. It is important to keep them well-fed so they can do their job to help us. Fibre can be found in fruit, veg, nuts, seeds, beans, pulses, and whole grains (most plant foods).
• Aim to eat 30 different plant foods every week. This will provide our gut bacteria with variety. Variety is important to promote diversity amongst our gut bacteria, meaning we can receive a wide range of benefits.

Step 3: Eat lots of brightly coloured fruit, berries & vegetables:

Now we all know fruits and veg are good for us and provide us with important vitamins and minerals. However, they also provide us with phytonutrients, which are plant chemicals that can help fight inflammation in the body.

Recommendations:

Aim for a minimum of 5 portions a day. The more you can include, the better. If you can, aim to have five vegetables and two fruits daily. Variety is key - make sure to mix up your choice of fruit and veg weekly. Include all different types of vegetables- think of all the colours of the rainbow, e.g. Leafy green vegetables, coloured vegetables (peppers, tomatoes, carrots) and cruciferous vegetables (broccoli, brussel sprouts, cabbage).

Tips to eat more vegetables?

• Raw carrot sticks/celery/cucumber with hummus or guacamole
• Roasted or steamed
• Added into salads
• Grated or spiralised into other foods, e.g. grated courgette/carrot in porridge or stir-fries
• Veggie-based meals, e.g. vegetarian lasagne, cauliflower base pizza,
• Cauliflower rice with stir-fries/curries
• Veggie-based smoothies

Why is this beneficial? Many reasons

• Good source of vitamins, minerals and phytonutrients  - which are plant chemicals.
• High in antioxidants
• Important for our immune system
• High in fibre
• Promote healthy gut bacteria
• Help decrease inflammation

Step 4: Try to reduce processed foods.

Minimise your intake of cakes, biscuits, confectionery and pastries as much as possible. Small amounts in moderation are okay, but try to avoid having these foods on a regular or daily basis.

Again, it’s what we are eating MOST of the time.

Step 5: Do not forget the importance of healthy fats

Omega 3's:

Omega 3 fats, in particular, are well known for their anti-inflammatory benefits. The best source of omega-3's in our diet is oily fish. This is why I have included oily fish as one of my top superfoods for this year.

Oily fish include:

Salmon, Shark and Marlin, Sardines, Swordfish, Mackerel, Kippers, Trout, Fresh tuna, Herring, and Pilchards.

Tinned tuna loses its omega-3 during manufacturing, therefore it is not considered an oily fish.

Recommendation:

Aim to have two portions of fish a week (one of these should be oily).

Common Questions:

Olive oil:

Olive oil is also a key ingredient in a Mediterranean or anti-inflammatory diet, so it's a great oil to choose as your primary fat in cooking or for salad dressings. If cooking at high temperatures, rapeseed oil can also be used, as it has a higher smoke point.

Step 6: Choose whole grains where possible

Why is this beneficial?

• Promote healthy gut bacteria
• Prevents constipation
• Source of energy
• Source of insoluble fibre

Top tips:

• Choose 100% wholemeal or wholegrain varieties of bread, rice etc.
• Leave the skin on fruit, vegetables and potatoes where possible.
• When having oats, choose whole oats rather than instant as these are less processed.

Step 7: Eat more legumes, nuts and seeds

Focus on eating more legumes, nuts, and seeds, and try to include vegetarian dishes with beans, legumes, and pulses 1-2 times a week.

Why is this beneficial?

• Plant source of protein
• Also a source of fibre
• Can help lower cholesterol
• Source of prebiotics, which feed our gut bacteria
• Good source of iron

Tips:

• Add beans, legumes and pulses to curries, casseroles, soups and stir-fries
• Soaking and rinsing dry beans before cooking and rinsing canned beans in water can help reduce hard-to-digest carbohydrates that can lead to flatulence in some people.
• A handful of nuts can make a great snack
• Add 1-2 dessert spoons of seeds to porridge, yoghurt or cereal.

Step 8: Include Moderate Amounts Of Dairy & Fermented Foods

Moderate amounts of dairy are a feature seen in the Mediterranean diet, and low-fat dairy has been used in anti-inflammatory diet trials. But research is now suggesting the full-fat versions of dairy are also ok, too, so it's really more of a personal preference.

You can also include fermented dairy such as "live" or "probiotic" yoghurts or kefir. These have bacteria in them that can further improve our gut health.

Step 9: Small Amounts Of Meat And Less Processed Meat

The Mediterranean diet features small amounts of meat. It includes lean meat like chicken and turkey more frequently. Red meat is important for iron and B vitamins, however, a little can go a long way so enjoying red meat 2-3 times a week should be enough.

Processed meats, such as sausages, rashers, pepperoni, ham, hot dogs, and corned beef, should be limited.

Step 10: Include Lots Of Herbs And Spices

Make herbs and spices your best friend. Don't leave them gathering dust in the back of the cupboard!

Herbs and spices are great sources of phytochemicals. These are a group of plant chemicals that are not essential for health but can be beneficial as they help fight inflammation in the body.

The most well-studied phytochemicals are polyphenols. Ninety percent of these are malabsorbed in the small intestine and join the gut microbes in the large intestine, where the magic happens. Our microbes transform them into absorbable and potentially beneficial chemicals linked with better health outcomes.

The top 15 herbs & spices in terms of polyphenol content are:

Capers, Celery seeds, Cloves, Sage, Thyme, Oregano, Peppermint, Rosemary, Spearmint, Star Anise, Basil, Curry powder, Ginger, Cinnamon, Caraway

Top Tip: Try to add a herb or spice to every meal

e.g.cinnamon to porridge, peppermint tea, basil to tomato dishes, curry powder to stir-fries, etc.

We can also get polyphenols from food. Some of the polyphenol foods include:

• Fruit: blueberries, blackberries, strawberries, raspberries, apples, prunes, black grapes, black elderberry, black chokeberry
• Nuts & Seeds: flaxseed, chestnuts, hazelnuts, pecans, almonds
• Vegetables & legumes: Black olives, green olives, roasted soybeans, chicory, red onion, spinach, black beans, white beans, broccoli, asparagus
• Fats: extra virgin olive oil, rapeseed oil
• Drinks: filtered coffee, black tea, green tea, cocoa,

Beyond Diet

Finally! Remember that managing stress, getting enough sleep, and regular exercise also play important roles in our overall well-being. A balanced diet is only one part of the puzzle.

Another important point to note is that carrying excess weight is associated with chronic low-grade inflammation in the body, so taking steps to manage this, like following the above, will help.

This post is all about an anti-inflammatory diet plan.

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More about the author:

Hi there! My name is Maria, and I am a Registered Dietitian practising in Ireland and Bermuda. I have extensive experience in helping clients improve their health through the power of good nutrition. I hope you enjoyed this recipe. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are nutrition topics or recipes you would like me to make in future posts, please let me know. I would be more than happy to help.

Stay happy and healthy 💚

Your Registered Dietitian

Maria xox

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