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In recent years, the word “anti-inflammatory” has become a trend in nutrition. We ourselves have talked about it in previous posts. But today, beyond marketing, many people still have doubts about the supposed effectiveness of anti-inflammatory diets. So, is all of this real?
What is inflammation (and when is it a problem)?
Inflammation is a natural mechanism of the body to defend itself against infections or injuries. It is necessary and healthy in the short term. The problem arises when it becomes chronic and low-grade. This silent inflammation is associated with common conditions such as cardiovascular disease, autoimmune disorders, or type 2 diabetes.
There is a dietary pattern associated with lower levels of inflammatory markers such as C-reactive protein (CRP). Today we know that lifestyle (especially diet) directly influences this process. Therefore, your daily diet can have a much greater impact on your everyday health than you might think.
What does science say?
Recent studies confirm several key points that highlight the relevance of certain aspects of inflammation:
Inflammatory effects do respond to diet: Recent meta-analyses show that patterns rich in fiber, omega-3s, and polyphenols reduce markers such as IL-6 and TNF-α.
The effect is cumulative: Adding anti-inflammatory foods to a diet high in ultra-processed foods causes them to lose their effect. The benefit only appears when the overall dietary pattern improves.
The microbiota plays a central role: Fermentable fiber promotes the production of short-chain fatty acids, which help modulate systemic inflammation.
It impacts mental and cognitive health: Diets with a low inflammatory index improve cognitive function and reduce the risk of decline.
How do we implement an anti-inflammatory diet?
The first thing to highlight is that enjoying an anti-inflammatory diet does not mean eating only these types of foods. Including some of these foods in our daily diet is perfectly compatible. The main point is to avoid ultra-processed foods as much as possible, as these are the ones that promote inflammation.
The main foods with anti-inflammatory effects are the following:
- Fatty fish: such as tuna, salmon, or anchovies, all rich in omega-3s (EPA and DHA), with solid evidence for reducing inflammation.
- Extra virgin olive oil: contains oleocanthal, with natural anti-inflammatory properties.
- Vegetables and fruits: such as avocado, papaya, or broccoli, especially brightly colored vegetables due to their antioxidant content.
- Nuts and seeds: such as walnuts or chia seeds, which provide healthy fats and antioxidant compounds.
- Tea and infusions: such as matcha tea or chai, rich in catechins like EGCG, with antioxidant and inflammation-modulating evidence.
- Medicinal roots: such as turmeric or ginger, two powerful spices widely present in Asian culture in foods or beverages like Golden Milk.
The current conclusion is clear
There is solid scientific evidence that diet modulates inflammation.
There are no miracle solutions. The real impact comes from the overall pattern and consistency. More than a short-term diet, we are talking about a long-term health strategy.
