What is the anti-inflammatory diet?

An anti-inflammatory diet, used as a remedy to fight inflammation in the body, has no strict plan for calories, portion sizes, or even recipes to follow. It's more of a general emphasis on eating a variety of anti-inflammatory foods, found in fruits, vegetables, unrefined whole grains, oily fish, unsaturated fats, spices, tea, coffee, and dark chocolate.

It also involves limiting other foods that promote inflammation, including fried foods, sugary treats and drinks, saturated fats, and excessive amounts of alcohol.

Inflammation has become somewhat of a bad word in the world of health, but in truth it's a healthy immune system response we all need at certain times. For example, it's inflammation that causes us to sneeze or cough allergens and viruses out the body when we're unwell. It also causes pain and swelling where we've been injured, telling us to be gentle with this area.

Yet, this helpful level of inflammation should subside when you heal. When it doesn't, the blood rushing and swelling inside your body starts to damage cells and cause problems.

This long-term inflammation (metaflammation) can lead to serious conditions.

Most likely to have harmful inflammation

Inflammation can be symptomless until it causes problems, so people who follow an anti-inflammatory diet tend to do so as a precaution and part of a healthy lifestyle. You do have a higher chance of harmful inflammation if you:

• Follow a Western diet - this generally refers to diets that contain ultra-processed, high-fat, and sugary foods. It also encompasses other health issues linked to many Western countries like the UK, such as long-term stress and exposure to air pollution, both of which damage cells.

• Have an autoimmune disorder - an immune system that doesn't function properly can cause long-term inflammation, as seen in type 1 diabetes, lupus, and reumatoid artrit.

Anti-inflammatory foods contain natural compounds that fight inflammation. Molecules called antioxidants, plant chemicals like flavonoids, and fibre can protect you against free radicals. These are unstable atoms caused by inflammation that crash into and damage cells, accelerating ageing and causing illness.

These compounds can also help stop your immune system from signalling inflammation to start, as well as prevent rises in blood sugar.

Emerging evidence also suggests that these compounds may help prevent a condition called metabolic endotoxemia, a type of long-term inflammation. They do this by supporting the growth of various beneficial bacteria in your gut.

To follow an anti-inflammatory diet, you should try to eat a variety of anti-inflammatory foods, rather than focussing on one or two specific foods. This gives you a wider range of protective compounds, some of which work best together.

The typical Western diet includes processed meats, fast foods, food additives, and refined sugar, and is often lacking in fibre, vitamins, and minerals. This can lead to weight gain and affect our metabolism in a way that damages the immune system, causing inflammation.

Excess fat tissue can send signals to immune cells to produce inflammation. Eating saturated fats also raises cholesterol, which increases cell damage by free radicals.