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April 18, 2016 / Amy Height

How to Create an Anti-Inflammatory Diet Plan

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Inflammation is the body’s natural response to trauma or injury. It is meant to protect tissue in the short-term while the body heals—and in this situation, it’s a positive! We run into trouble when the body is in a constant state of inflammation, which is often the result of diet and lifestyle choices.

Whether we can see it or not, inflammation is a sign that something is off-balance. Inflammation can make itself known in the form of digestive problems, chronic fatigue, moodiness, food cravings and weight retention. It is also an indicator for many diseases: cancer, diabetes, heart disease, arthritis and many digestive disorders.

As with many conditions, the best way to treat inflammation—and prevent it altogether—is through food. Creating an anti-inflammatory diet plan through whole food, largely plant-based diet is one of the simplest ways to decrease your level of inflammation and, in turn, prevent disease.

Eat a variety of whole, plant-based foods
A well-balanced anti-inflammatory diet is full of variety: it maximizes nutrients and macronutrients without restriction or calorie counting, allowing the body to tap back into its natural signaling and curbs cravings for junk foods that promote inflammation.

There are a few key food groups that kick-start inflammation: animal products, including dairy; sugar, especially processed varieties and artificial sweeteners; alcohol; coffee; refined grains, like white bread; and processed or fried foods high in omega-6 fatty acids (think potato chips, fries and donuts).

When newly embarking on an anti-inflammatory plan, it’s important to reduce your intake of these and focus instead on a variety of healthy fats, whole low-glycemic carbohydrates with ample fiber, and proteins that don’t encourage imbalance:

Try it raw
It’s also a good idea to explore raw nuts, seeds and oils in place of processed or cooked varieties, as certain plant foods can become more acidic and inflammation-producing when cooked. Look for raw, sprouted varieties: these will help your body take up more nutrients without the negative effects of cooked oils. Raw oils, like avocado and coconut, can provide delicious alternatives to heat-processed varieties.

Incorporate spices
Some of the most powerful anti-inflammatory compounds can be found in herbs, spices and teas, which are easy to incorporate daily. These compounds, many of which are antioxidant, reduce the free radical load on the body by taking the brunt of the force of ‘bad’ substances traveling through the system. This helps tamp down inflammation and encourages the body’s tissues to regenerate well. Work some green tea, turmeric, cinnamon, cilantro and parsley into your meals to keep inflammation at bay.  

Avoid bingeing and restricting
Constant, unpredictable change, like alternating between very high and very low calorie diets, places undue stress on the body and can create inflammation. This, in turn, can slow metabolism and promote weight retention (defeating the supposed purpose of controlling one’s intake in the first place). Yo-yo dieting, as it is called, puts strain on the body’s cells and organs and can interfere with internal processes including heart, digestive and lymphatic function. These perpetuate the cycle of inflammation.

Aim for balance, not perfection
To get the most out of your anti-inflammatory diet plan, don’t stress (stress itself is inflammatory!). If you can aim for 85-90% anti-inflammatory whole food, you’re left with a little wiggle room for those extra pleasures, like packaged nut milks, condiments and coffee.

You may also wish to explore other non-food forms of inflammation therapy, which can be as simple as gentle yoga, a walk in nature, meditation and adequate sleep. All of these work in conjunction to help the body reduce inflammation and grow healthy, strong, disease-free tissue.

This content is not intended as a substitute for medical advice, diagnosis or treatment. It is provided for information purposes only.

Amy Height
Holistic Nutritionist @ From the Ground Up Wellness

Amy Height is the founder of From the Ground Up Wellness, a holistic nutrition practice where she specializes in plant-based nutrition and helping her clients combat food addiction. She completed her training at the Institute for Integrative Nutrition, where she received her certification in the Health Coach Training Program. She is a triathlete and CrossFitter with a passion for all things outdoors. By night, Amy stage manages Broadway musicals and she frequently travels North America seeking out the best vegan restaurants and the best run courses. Follow her on Instagram or check out her blog for recipe and wellness ideas.


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