Which Foods Are Anti-Inflammatory?



I had a lot of close advisors when I started contributing to The New York Times opinion section. I started to rely on David Katz more and more for advice on nutrition-related issues. We later became friends, and in 2018 I asked him to have a meal with me so we could discuss how we should be eating for an article on Grub Street that was falsely titled “The Last Conversation You’ll Ever Need to Have About Eating Right.” Anti-Inflammatory

It was one of the most famous pieces of the year due to the overwhelming response. Not just for New York Magazine, not just in the culinary category—online, in general.

The extent to which people seek advice on what to eat from reliable sources is something we were unaware of until that point. And that we were eligible.

Our new book, “How to Eat: All Your Food and Diet Questions Answered,” is the end product. We address what we believe to be the most important diet-related queries that our readers have in this article. It will help you comprehend, commit to, and maintain a truly healthy diet and will act as a valuable contrast to all the nonsense out there, in our opinion. Here is the fourth sample.

You may get “How to Eat” by Mark Bittman and David L. Katz, M.D., from Houghton Mifflin Harcourt.

Why are anti-inflammatory diets so popular? I consider many foods to have the benefit of being “anti-inflammatory.”

In a nutshell: Some foods cause inflammation. In an anti-inflammatory diet, these foods are avoided. Prostaglandins, which the body produces, have the ability to either promote or prevent inflammation. Omega-6 unsaturated fat and saturated fat are both components of prostaglandins, which are substances that cause inflammation. Overconsumption of omega-6, which is prevalent in ultra-processed foods, is bad because it might lead to an excessive inflammatory response.


So this is just another justification to avoid ultra-processed foods, right?

for a number of reasons, Both highly refined carbohydrates like white flour and added sugars as well as omega-6-rich oils are included in many ultra-processed foods. Although they increase insulin, starch and sugar do not directly contribute to the creation of inflammatory prostaglandins. Additionally, the growth-stimulating hormone insulin causes inflammation by boosting the immune system’s function. Last but not least, ultra-processed food diets promote obesity, and extra fat cells release more inflammatory substances into the bloodstream.

Are there any lipids that don’t cause inflammation?

Yes. Even anti-inflammatory lipids exist. The most prominent link between omega-3 fat and anti-inflammation The predominant lipid in olive oil, monounsaturated fat, has a less pronounced anti-inflammatory effect but still does not promote inflammation.

What other meals should I consume to maintain a healthy immune system?

You already know the list of foods you should consume to maintain overall health: fruits and vegetables, whole grains, legumes, nuts, and seeds. These are the foods to eat more of for optimum health. And indeed, each of these is connected to reducing inflammation.

Should the majority of people be concerned about an anti-inflammatory diet?

Well, anxiety is inflammatory! Let’s assume that it is something to be aware of.

The prevalence of insulin resistance (prediabetes) and the pro-inflammatory nature of insulin are both problems in the United States. It’s pretty much everyone’s first priority to treat this with food and lifestyle changes. But as long as you’re already improving your diet, correcting it with diet is simple and doesn’t involve any special effort: Simply work toward eating a diet that promotes general health. You can consider it terms of being anti-inflammatory or in terms of being “healthy.” In any case, you’ll be adjusting everything the same.


Do things besides food also contribute to inflammation?

Absolutely. Inflammatory psychological stress is connected to adrenal gland stimulation. Insufficient sleep is linked to hormonal imbalances that worsen inflammatory reactions. Therefore, despite the notion that “inflammation is bad and you want an anti-inflammatory diet,” the fundamental truth is that imbalance is harmful. Fortunately, the same healthy eating patterns we’re discussing here can treat the existing imbalance, which is what triggers excessive inflammatory reactions.

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