Is there really an anti-inflammatory diet?

Nowadays, everyone is clear that food plays a key role in health, but if we split hairs and ask what is the best way to eat, would we all agree? Studies show that we are consuming more and more ultra-processed foods, which has a negative impact on the body, while at the same time, we receive a lot of information every day about supposed miracle foods and superfoods; or diets that contradict each other and that, in the end, only serve to confuse us about how we should eat: from the low-fat diet that became popular in the 90s, when everything became light; in the paleo and Atkins diets; or, until recently, the ketogenic diet. And now, if there is an undisputed star of the food trend, it is the anti-inflammatory diet, which we have been seeing and hearing about so much lately on social media, in books and even from health professionals, the benefits it brings and, therefore, the need to follow it.

But what exactly is this promising anti-inflammatory diet? Does it really exist? Does it mean that we are all inflamed and that we need to reduce inflammation? Let's start by the basics: first, it is necessary to know that inflammation is the body's natural response to an injury or infection. Therefore, it is an essential defense mechanism of the body against a harmful agent in order to start its recovery. There are two types: acute inflammation, which lasts a short time and is characterized by symptoms such as redness, swelling, and pain in the affected area. It is the type that appears when, for example, a bee stings us and we can compare it to a fire that ignites quickly and burns brightly, but then goes out quickly.

And then there is chronic inflammation, which persists over a long period, causing damage to different organs and tissues. In this case, it would be a fire that burns slowly and never goes out. Some factors in our lifestyle, such as stress, toxins like alcohol and tobacco, bad eating habits, among others, contribute to generating this prolonged inflammation over time, which will have a negative impact on our health, from a weakened immune system to a greater risk of suffering from pathology. Can we, then, put an end to this chronic inflammation through diet?

What is an anti-inflammatory diet? 

If we search for the term anti-inflammatory diet In scientific databases, we find many references, most of them published in the last 4 years, where following this type of diet is related to benefits against diseases such as inflammatory bowel disease or arthritis (in which inflammation plays a fundamental role); but also others such as dementia, diabetes, obesity, cardiovascular diseases or certain cancers. Without going any further, in August 2024 a study showed that following a diet with anti-inflammatory properties in older people was related to a 31% lower risk of dementia and less neurodegeneration.

But what exactly is an anti-inflammatory diet? Well, there is no single defined guideline, nor is there an isolated food that has the capacity to increase or reduce this famous chronic inflammation. On the other hand, there is an established pattern with anti-inflammatory capacity. And, conversely, patterns that promote inflammation, such as an excess of products rich in sugars or saturated fats; that is, all those ultra-processed products that we mentioned at the beginning of this article and that we consume more and more, including alcohol.

What foods would be included? in this beneficial pattern? Fruits and vegetables, fats such as extra virgin olive oil, oily fish or nuts; foods rich in fibre such as whole grains and legumes; and the regular use of spices and aromatic herbs. These provide us with essential vitamins and minerals as well as polyphenols, with anti-inflammatory and antioxidant properties. It is essential to include variety, vegetables of different colours, since each colour is associated with different vitamins, polyphenols, carotenoids and, therefore, antioxidants.

In the field of antioxidants, it is also important how we cook them: these tend to be weak, and some are destroyed by high temperatures. For this reason, a minimum intake of raw vegetables is recommended daily. However, some increase their antioxidant power with cooking. I would highlight the lycopene in tomatoes: it has been seen that when we cook them with a fat such as olive oil to make, for example, the famous and traditional sofrito, we increase their antioxidant power.

In addition, we need healthy fats, such as those found in extra virgin olive oil, as well as the famous omega-3, present in oily fish, seafood, nuts or seeds such as flax seeds. And fiber, which is very important for digestive health, and for a diverse and stable microbiota. Fiber is essential, especially fermentable fiber, since when it reaches the intestine, the bacteria in the microbiota ferment it and generate components that can reduce inflammation. We find this in legumes, whole grains and vegetables such as onions, artichokes and asparagus. In addition, this fiber helps us avoid glucose spikes, which are related to inflammation. Ultimately, all of these foods are the basic components of the Mediterranean diet, which is the one most closely related to positive effects against inflammation.

Seasonal and km 0

There is no need to look for "superfoods" such as avocado or blueberries – which come from the other side of the world, surely, and which have a significant carbon footprint – but we are talking about all the vegetables and fruits that we have in each season; our liquid gold, extra virgin olive oil; blue fish, nuts, legumes or whole grains and their fiber. And consume them in a pattern that combines different foods, the way of cooking them, and above all, eating them in company.

For this reason, and in honour of Catalan culinary tradition, I would like to highlight preparations that, although not so "Instagrammable", are powerful anti-inflammatories: a good sofrito with olive oil and aromatic herbs; a sautéed mushroom with its prebiotic fibre (which the microbiota will devour); the classic empedrado, with its beans, tomato, pepper and onion, olives, olive oil and, for those who like it, a little parsley and some sardines or, now that they are delicious, an orange with cinnamon. Enjoy!