Inflammation happens naturally in our body. Inflammation protects us against toxins, infection, and injury, but when it happens too often it can trigger diseases. An anti-inflammatory diet is widely regarded as healthy. Even if it doesn’t help with your condition, it can help lower your chances of having other chronic problems like Diabetes, heart problems, obesity & Hypertension.We as nutritionexperts always encourage you to eat anti-inflammatory foods.

Anti- inflammatory foods–are fruits and vegetables, whole grains, plant-based proteins (like beans and peas), nuts, fatty fish, and fresh herbs and spices.Anti-Inflammatory Foods are rich in Vitamin K, fibre, anti-oxidants and omega -3 fatty acids.

• Fruits and veggies: Go for variety and lots of coloured fruits & veggies. Vitamin K-rich leafy greens like spinach, broccoli, cabbage and kale &fruits like cherries, raspberries, and blackberries reduce inflammation.
• Whole grains: Oatmeal, brown rice, whole-wheat atta, and other unrefined grainsare allhigh in fiber, and fiber also helps with inflammation.
• Beans:They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances.
• Nuts: They have a healthy kind of fat(omega-3 Fatty acid) that helpsto stop inflammation. Stick to just a handful of nuts a day, or otherwise the fat and calories will add up.
• Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation.

Inflammatory Foods– Anything highly processed, overly greasy, or super sweet foods are considered to be unhealthy. And isn’t a good choice for you if you have inflammation in your body.

Sweets, cakes and cookies, and soda:They are energy dense& deficient in nutrients, they’re easy to overeat, which can lead to weight gain, high blood sugar, and high cholesterol (all related to inflammation). Sugar causes your body to release inflammatory messengers called cytokines.  Aerated Soda drinks and other sweet drinks (juices) are the main culprits. Cut down all added sugars, including maple syrups and honey.

High-fat and processed red meat (like hot dogs, pizzas):  have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day.ICMR recommends less than 7% of saturated fats in your diet.

Butter, whole milk, and cheese:have lot of saturated fat. Instead, eat low-fat dairy products like skim milk, curd &paneer which are considered to be anti- inflammatory.

French fries, fried chicken, and other fried foods:Cooking them in vegetable oil doesn’t make these healthy. Corn oil, safflower oil, and other vegetable oils all have omega-6 fatty acids. We need some omega-6s, but if you get too much of this,there is imbalance between omega-6s and omega-3s in your body and you will end up with more inflammation.

Coffee creamers, margarine, and anything else with trans fats: Trans fats (look on the label for “partially hydrogenated oils”) raise LDL cholesterol, which causes inflammation.