Anti-inflammatory diet – Top 7 anti-inflammatory foods for your health

What do anti-inflammatory foods have to do with weight loss or even gastric balloon therapy? Perhaps you asked yourself this question when you saw the headline on My Weigh. Find out here how weight loss, health, and an anti-inflammatory diet are connected.

1. 1. Anti-inflammatory diet – who benefits from it?
   2. What promotes inflammation in the body?
   3. Which foods are anti-inflammatory?

Anti-inflammatory diet – who benefits from it?

Whether you’re thin or heavy, young or old, healthy or ill – an anti-inflammatory diet is good for everyone because, essentially, anti-inflammatory means living a healthy lifestyle. We could almost end this blog post here since everyone knows that eating more vegetables, being more active, and avoiding smoking are key to living a healthy life. But it’s not quite that simple. Sometimes, we need a little reminder of why we should do all these things and what they actually look like in our daily lives.

What conditions can be influenced by anti-inflammatory foods?

People with (silent) inflammation in their bodies benefit especially from an anti-inflammatory diet. Inflammation, in itself, is not bad but rather a natural and necessary response from our immune system. For instance, after a small cut, inflammation can occur as the body fights off invading viruses and bacteria. Once the pathogens are defeated, the inflammation subsides. However, in chronic inflammation, there is often no trigger, and the inflammation doesn’t go away. The immune system remains constantly active, releasing signaling molecules, which, in the long term, can contribute to the development of certain diseases. Some conditions associated with inflammatory processes include:

• Osteoarthritis
• Arthritis
• Type 2 Diabetes
• Digestive diseases
• Cardiovascular diseases like heart attack and atherosclerosis
• Rheumatoid arthritis
• Psoriasis
• Gout
• Osteoporosis

There are likely countless other conditions connected to inflammation. So far, we haven’t answered the question of why weight loss and inflammation are related.

What promotes inflammation in the body?

This is where excess weight comes into play. Fat tissue produces inflammatory signaling molecules. The more excess fat tissue, the more signals that promote inflammation are released by the body. Therefore, losing weight can be a significant step in fighting silent inflammation. Easier said than done, right? We’re here to support you on your journey. Learn more about successful weight loss with My Weigh and the gastric balloon.

Inflammatory foods

Not only do excess calories promote inflammation, but the types of food we eat (regardless of calorie count) also play a role in its development. The following foods should be avoided in an anti-inflammatory diet:

• Processed meats
• Sugar
• White flour products like white bread, pasta, etc.
• Alcohol
• Highly processed foods (ready-made meals, fast food)
• Fried foods
• Certain fats like Omega-6 fatty acids (found in safflower and sunflower oils)

Inflammatory lifestyle

Lack of physical activity is also linked to inflammation. Prolonged sitting seems to have a significant impact, as those who move less are at higher risk of obesity, diabetes, and other conditions that influence inflammation in the body. A research group from Denmark found that in diabetics, who already have increased inflammation, inactivity significantly boosts inflammation.

Reading tip: Why Physical Activity Should Not Be Overlooked, Even with a Gastric Balloon

It’s also well known that smoking is harmful to health. Our immune system reacts to toxic tobacco smoke, which can lead to inflammation in the mouth, esophagus, and stomach. Smokers also have an increased risk of joint diseases, as inflammatory molecules attack cartilage tissue.

Stress is another known contributor to inflammatory responses. For example, chronic inflammatory bowel diseases like Crohn’s disease and ulcerative colitis have been shown to have a direct pathway from stress, through signaling molecules, to inflammation in the gut.

Reading tip: Stress and losing weight

Which foods are anti-inflammatory?

There are many good reasons to gradually eliminate inflammatory habits and incorporate more anti-inflammatory foods into your daily life. This can even support weight loss since many anti-inflammatory foods are also low in calories and part of a healthy diet. Additionally, an anti-inflammatory diet reduces the risk of many lifestyle diseases, like diabetes. These foods can help:

1. Turmeric, cinnamon, and other spices

The trendy drink “golden milk” is often hailed as a health booster, and the reason for this is turmeric, which is believed to have anti-inflammatory effects. Studies on cells have shown that curcumin (the active ingredient in turmeric) has anti-inflammatory properties, though these findings can’t be fully applied to the complex human body. A similar situation exists with cinnamon.

Spices are definitely part of an anti-inflammatory diet. There are many indications that the essential oils they contain have positive effects on inflammation. Why not explore the world of flavors? Spices are delicious and beneficial:

• Curry powder
• Cinnamon
• Cumin
• Ginger
• Anise
• Nutmeg
• Sumac
• Fenugreek

2. Plenty of vegetables: broccoli, onions, and more

Plant-based foods are central to an anti-inflammatory diet. Vegetables are full of essential vitamins and minerals that ensure smooth metabolic processes, including those of the immune system. They also contain many secondary plant compounds, some of which, like glucosinolates in broccoli or anthocyanins in onions, are well-researched. In total, these plant compounds show antioxidant and anti-inflammatory effects. To ensure your body gets enough of these beneficial substances, aim for three servings of vegetables per day. A simple rule to make this easier: always fill half your plate with vegetables.

Reading tip: 5 a day: How to incorporate more vegetables into your diet!

3. Fish

Less meat, more fish – this is also part of an anti-inflammatory diet. Meat, especially pork, contains arachidonic acid, a fatty acid that promotes inflammation, while fish contains more beneficial Omega-3 fatty acids. According to the German Nutrition Society, you should consume no more than 300 grams of meat and sausage per week. One portion of meat (120 grams) per week is actually sufficient. Fish should be eaten 1–2 times a week, with one portion being 120 grams.

Seltener Fleisch, lieber mal Fisch – auch das gehört zu einer entzündungshemmenden Ernährung dazu. Denn Fleisch, insbesondere Schweinefleisch enthält Arachidonsäure, eine Fettsäure, die entzündliche Prozesse fördert. Seefisch enthält hingegen mehr gute Omega-3-Fettsäuren. Nach der Deutschen Gesellschaft für Ernährung sollte daher nicht mehr als 300 Gramm Fleisch und Wurst pro Woche gegessen werden, eigentlich reicht sogar schon eine Portion Fleisch (120 Gramm) pro Woche aus. Fisch sollte 1–2-mal pro Woche gegessen werden. Auch hier entspricht eine Portion 120 Gramm.

Fatty sea fish, such as salmon, mackerel, tuna, and herring, are rich in Omega-3 fatty acids. Our tip: opt for sustainably sourced fish, with certifications like MSC or Naturland.

4. Healthy oils, nuts, and seeds

Inflammation-fighting fatty acids are not just found in fish but also in plant-based products. High-quality vegetable oils should have a balanced ratio of Omega-3 to Omega-6 fatty acids, which is the case with olive, rapeseed, and flaxseed oils. Rapeseed oil can be heated and is suitable for baking and frying. Olive oil tolerates only mild heat, and flaxseed oil should only be used for cold dishes and ideally stored in the fridge. Along with oils, small amounts of nuts (walnuts, hazelnuts, cashews, etc.) and seeds (hemp seeds, pumpkin seeds, flaxseeds) can be added to your diet. They’re great in muesli or as toppings for salads and vegetable dishes.

Reading tip: Fat makes you fat?!

5. Berries, citrus fruits, and more

Like vegetables, fruits with their secondary plant compounds also have anti-inflammatory effects. Pineapple contains the enzyme bromelain, which can have anti-inflammatory properties. Red berries contain plant pigments that protect our cells and help reduce the effects of inflammation. The German Nutrition Society recommends incorporating two servings of fruit each day. However, too much fruit should be avoided as it contains natural sugars.

6. Fiber from oats and more

Fiber cannot be digested by the human body and passes into the colon, where it serves as a nutrient source for gut bacteria. Substances that protect the gut and strengthen the immune system are produced during this process, making fiber ideal in the fight against inflammation. Fiber is found in oats, other whole grains, mushrooms, vegetables, legumes, and fruit.

More on the topic: How a high-fiber diet helps you lose weight

7. Enjoyment: coffee, tea, and chocolate

Finally, some good news: certain indulgences are actually good for inflammation in small amounts. Coffee, tea (especially green tea), and chocolate (dark chocolate with a high cocoa content) contain compounds that are anti-inflammatory. A delightful cup of coffee or an occasional piece of chocolate can benefit both your soul and your body 😉

Sources

Wang, H. J., Zakhari, S., & Jung, M. K. (2010). Alcohol, inflammation, and gut-liver-brain interactions in tissue damage and disease development. World journal of gastroenterology, 16(11), 1304–1313. https://doi.org/10.3748/wjg.v16.i11.1304

Chai, W., Morimoto, Y., Cooney, R. V., Franke, A. A., Shvetsov, Y. B., Le Marchand, L., Haiman, C. A., Kolonel, L. N., Goodman, M. T., & Maskarinec, G. (2017). Dietary Red and Processed Meat Intake and Markers of Adiposity and Inflammation: The Multiethnic Cohort Study. Journal of the American College of Nutrition, 36(5), 378–385. https://doi.org/10.1080/07315724.2017.1318317

Højbjerre, L., Sonne, M. P., Alibegovic, A. C., Nielsen, N. B., Dela, F., Vaag, A., Bruun, J. M., & Stallknecht, B. (2011). Impact of physical inactivity on adipose tissue low-grade inflammation in first-degree relatives of type 2 diabetic patients. Diabetes care, 34(10), 2265–2272. https://doi.org/10.2337/dc11-0631

Schneider, K. M., Blank, N., Alvarez, Y., Thum, K., Lundgren, P., Litichevskiy, L., Sleeman, M., Bahnsen, K., Kim, J., Kardo, S., Patel, S., Dohnalová, L., Uhr, G. T., Descamps, H. C., Kircher, S., McSween, A. M., Ardabili, A. R., Nemec, K. M., Jimenez, M. T., Glotfelty, L. G., … Thaiss, C. A. (2023). The enteric nervous system relays psychological stress to intestinal inflammation. Cell, 186(13), 2823–2838.e20. https://doi.org/10.1016/j.cell.2023.05.001