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What is an anti-inflammatory diet?

You have likely heard the term anti-inflammatory diet before, but what is it? 

Basically, it is a diet intended to reduce inflammation in the body by eating the right 

foods and preparing them the right way. Read further to see our list of foods that 

promote or prevent inflammation. 

What is an anti-inflammatory diet? 

An anti-inflammatory diet consists mainly of foods that inhibit inflammation in the 

body, primarily a variety of foods from the plant kingdom. At the same time, foods that 

can increase inflammation – for example, sugar and trans fats – are avoided. 

Eat an anti-inflammatory diet to inhibit inflammation – why is that important? 

The type of inflammation known as acute inflammation is not dangerous – it is the 

body’s natural reaction and protects us when we are exposed to threats 

(for example, chemicals and malicious bacteria) or injuries. This type of inflammation 

shows up as, for example, redness, swelling and increased heat. Low-grade or 

chronic inflammation, on the other hand, is when inflammation is systemic and 

constant and affects the body day in and day out, even though the body is not 

exposed to an immediate threat. This is the type of inflammation that can be 

harmful to your body. Low-grade inflammation can have several

 causes, such as being overweight, unhealthy diet, stress and smoking. 

Benefits of anti-inflammatory foods 

All in all, foods included in the anti-inflammatory diet are very healthy and generally 

in line with current national dietary guidelines. Since an anti-inflammatory diet 

primarily centres around a wide variety of plant-based foods, it is also rich in 

fibre, vitamins, antioxidants and offers a host of other benefits. 

List of anti-inflammatory foods 

• Green leafy vegetables (spinach, kale, etc.) 
• Fruits and berries (strawberries, blueberries, cherries, oranges, etc.) 
• Nuts and seeds (almonds, walnuts, etc.) 
• Other vegetables (focus on variety and preferably eating what is in season) 
• Gluten-free cereal grains (amaranth, sorghum, teff and quinoa) 
• Legumes (various types of beans, peas and lentils) 
• Fermented foods such as kimchi and sauerkraut 
• Anti-inflammatory spices (turmeric, cayenne pepper, cloves, Ceylon cinnamon, etc.) 
• Wild-caught fish (e.g., mackerel, cod and saithe) 

List of foods that cause inflammation 

• Sugar (marmalade, jams, pastries, sweets, soft drinks) 
• Refined carbohydrates (white bread, white pasta, white rice) 
• Fried foods 
• Red meat and processed meats (e.g. sausage and bacon) 
• Hydrogenated fats (e.g. margarine) 
• Gluten 
• Dairy products 

Tips for eating a more anti-inflammatory diet 

• Aim to have raw vegetables make up the majority of your diet 
• Avoid heating your food to more than 100 °C 
• Follow the 80-10-10-rule – 80 per cent fresh/frozen fruits and vegetables, 10 per cent vegetable fat (avocado, coconut, nuts, etc.), 10 per cent protein (legumes, wild-caught fish, etc.) 
• Reduce meat consumption to a maximum of 300 grams per week 

References:

• Välj Hälsa by Stig Bengmark (Only available in Swedish)
• https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation