In recent years, the anti-inflammatory diet has gained popularity as a way to reduce chronic inflammation and improve overall health. This diet is not just a passing trend. As per experts, it’s a lifestyle change that can lead to significant benefits, including weight loss, improved mental health, and a reduced risk of chronic diseases such as heart disease, arthritis, and diabetes.

The diet has helped Bollywood actress Vidya Balan reduce weight and maintain it. In an interview, she mentioned that she is in love with her body now, as her weight is perfectly controlled after she started the anti-inflammatory diet. She stated that this is the only diet that has shown a significant change in her body.

What is an  Anti-Inflammatory Diet?

An anti-inflammatory diet is a food plan designed to reduce inflammation in the body, which can be linked to health issues like cardiovascular disease, arthritis, and inflammatory bowel disease. The core of this diet focuses on nutrient-dense foods that are rich in fibre, antioxidants, and healthy fats. Common foods include leafy greens like spinach, kale, and collard greens, as well as nuts, seeds, and berries.

In addition to eating anti-inflammatory foods, individuals following this diet are advised to avoid processed foods, sugary drinks, and foods high in unhealthy fats or artificial ingredients, such as microwaveable meals and fast foods.

Trendy snacks to include in your diet 

While maintaining an anti-inflammatory diet requires mindful food choices, it doesn’t mean you have to sacrifice flavour. Snacks you can enjoy as part of this plan include:

Makhana (Fox Nuts): Packed with antioxidants and fibre, makhana is a healthy alternative to processed snacks.

Dark Chocolate: Choose chocolate with at least 70% cocoa for a rich source of antioxidants and anti-inflammatory compounds.

Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that help fight inflammation.

Hummus: A great source of fibre and healthy fats, perfect when paired with fresh veggies.

Avocado: Known for its healthy fats and anti-inflammatory properties.

Peanut bars: Opt for bars that are low in sugar and high in protein, ideal for reducing inflammation.

Popcorn: A whole grain snack that’s high in fibre and antioxidants.

Granola: Choose granola made with whole grains and nuts, providing a good source of fiber and healthy fats.

Health benefits of anti-inflammatory diet

Dr Banshi Sahoo, Diabetologist in Ahmedabad explains the benefits of a healthy diet:

Reduced risk of chronic diseases: Research shows that eating an anti-inflammatory diet can lower the risk of conditions such as heart disease, diabetes, and some cancers.

Improved symptoms: People with inflammatory conditions like arthritis, asthma, and psoriasis often experience significant relief from symptoms when following an anti-inflammatory diet.

Better mental health: Consuming nutrient-rich, anti-inflammatory foods may also enhance cognitive function and improve overall mental well-being.

Challenges of following the Anti-Inflammatory Diet

Despite its health benefits, Dr Sahoo notes that the anti-inflammatory diet can be difficult to maintain, especially in cultures that rely heavily on spices. In countries like India, where spices are an integral part of daily meals, following a diet low in spices may feel restrictive. However, even short-term adherence to the anti-inflammatory diet (eg, for 2-3 months) can lead to noticeable weight loss and improved health.

For optimal results, Dr Sahoo advises eating boiled foods and avoiding high-spice meals. This approach can be especially beneficial for individuals struggling with inflammation-related issues like digestive problems, joint pain, or fatigue.

Identifying inflammation in the body

Inflammation is not always visible, but there are certain symptoms that can indicate it. Persistent digestive issues, such as bloating, diarrhoea, or constipation, could be signs of underlying inflammation. Chronic fatigue, unexplained pain, frequent infections, and joint pain are also common indicators.

To confirm the presence of inflammation in the body, a CRP (C-reactive protein) test can be conducted by a doctor. Elevated CRP levels are often a sign of inflammation, which can help guide dietary or lifestyle changes.

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