Category: Food Philosophies

Considering all of the compelling evidence on the benefits of reducing meat consumption, it comes as no surprise that the percentage of individuals swearing off animal products is increasing. These days, many popular media platforms are boasting tips and tricks that can make the switch easier.
Despite this trend, some of us may find making the leap from carnivorous consumer to plant enthusiast a bit too drastic—and quite honestly, overwhelming. Well, what if there was an approach carefully crafted for individuals like us that landed somewhere in the middle? The best of both worlds, so to speak?
As it turns out, there is. And it’s called the flexitarian diet.
Flexitarianism is a blending of the words “flexible” and “vegetarianism.” As such, according to a review by public health nutritionist Emma Derbyshire published in Frontiers in Nutrition, someone who follows this diet is “primarily but not strictly vegetarian,” meaning that they may occasionally eat meat or fish. Another name for this cohort is semi-vegetarian, and the two terms are often used interchangeably. The growing trend towards a flexitarian diet is indicative of the increasing number of consumers who have been dubbed “meat-reducers.”
More specifically, individuals following semi-vegetarian diets have been defined as those who limit their meat intake at least three days a week, as opposed to consuming a traditional American diet that includes meat in every meal.

How Does Flexitarianism Compare?

This approach is vastly different from standard vegetarianism and veganism because of the continued inclusion of meat in flexitarians’ diets. According to Derbyshire’s review, the majority of individuals following the flexitarian diet consider the health effects and ethical sides of meat consumption but also view meat an important source of vital micronutrients.
This differs distinctly from the aforementioned diets, in that those who adhere to strict vegetarianism remove all meat, poultry, and fish from their diets. In most cases, these food sources aren’t “allowed.” However, within the realm of vegetarianism, there are several common subcategories that still have room for an individual who chooses to continue consuming either fish (pesco), milk (lacto), eggs (ovo), or both milk and eggs (lacto–ovo).
A vegan, on the other hand, is someone who eliminates all animal and animal-derived products from both their diet and lifestyle. The Vegan Society defines veganism as a way of living that aims to eliminate all forms of animal exploitation and cruelty for any purpose. This approach focuses on purely plant-based nutrition, and its overarching goal is to avoid all animal foods, animal byproducts, and any products tested on animals.
It’s clear that flexitarianism offers an approach that is far less restrictive, and for many, significantly more feasible.

Meet the founder of Flexitarianism

Dawn Jackson Blatner was the powerhouse registered dietician nutritionist who first expanded on the concept of flexitarianism in her cookbook The Flexitarian Diet, which raised the public’s awareness about this approach. She had been vegetarian for over 10 years but occasionally ate meat. She established the diet to simultaneously take advantage of the wide-reaching benefits of a plant-based diet and reduce the shame sometimes associated with being anything less than perfect when it comes to eating habits.
Her philosophy is “Eat more plants, and do the best you can.” Through her cookbook and guided meal plans in The Flexitarian Diet, she celebrates this healthy approach as “an inclusive eating plan.” She’s found that the less restrictive diet allows individuals to introduce far more play into their meals.
At the end of the day, we can all use a little more flexibility in our lives, and one of the best perks of this diet is the stress-free reduction in meat consumption that will allow you to enjoy a full life while also harnessing the expansive health and environmental benefits of eating less meat.

The Health Risks of Eating Meat

No matter what type of consumer you may be (or want to be), the effects of heavy meat consumption are clear. Numerous studies have provided research on the increased risk of mortality, cardiovascular disease, type 2 diabetes, and cancers associated with red meat. In fact, in 2015, the International Agency for Research on Cancer classified red meat as “probably carcinogenic” and processed meat as carcinogenic to humans. The literature review that led to these conclusions evidenced a definitive link between red meat consumption and colon and colorectal cancer specifically.
In regard to overall mortality, one study found a direct relationship between the hazard ratio of mortality and increasing ingestion of red meat. This means that consumption of larger quantities of red meat was correlated directly with significantly higher mortality risks.
When researchers examined mortality from cardiovascular disease in particular, they found an 18 to 21 percent increase in “cardiovascular mortality” associated with increased consumption of red meat.
And, ladies, take note: The risk was higher for the women in this study than for men! For coronary artery disease alone, the average risk jumped to a massive 42 percent when individuals consumed only 1.7 ounces of processed meat per day. Terrifying, right?
Well, there’s hope—and vegetarians are paving the way. According to the review, the risk of death as a result of coronary heart disease is 29 percent lower for vegetarians than it is for those who eat meat. In fact, even the risk of developing cancer is 18 percent lower for those who adhere to a vegetarian diet.

Eating Our Way to a Better World

The effects of meat consumption are far from limited to human health. In efforts to keep up with the typical American diet and growing population, animal agriculture has exponentially increased, and many of us are concerned by the fact that this is at the cost of animal rights and environmental sustainability.
Before diving into the impact meat consumption has on carbon footprints and greenhouse gas emissions (GHG), let’s quickly cover what those are. According to a resource from University of Michigan’s Center for Sustainable Systems, a carbon footprint is the total calculated gas emission caused by an individual, organization, event, or product. These gas emissions have the ability to trap heat in the atmosphere, thus increasing the potential for global warming. Logically, we want to reduce our carbon footprints as much as possible, right?
Well, the production of food accounts for 83 percent of GHG emissions. That’s compared to the lesser 11 percent caused by transportation, despite traffic and car exhaust often getting the worst rap. Meat products have larger carbon footprints than grain or vegetable products, and much of this is due to agricultural practices. To put it into perspective, cattle, sheep, and goats produce 164 million metric tons of emissions per year! Yes, you read that right—hundreds of millions of metric tons. Now, compare this to the estimated 81 million metric tons of emissions accounted for by transportation. Despite the millions of Americans who own cars and spend roughly 45 minutes driving per day, the carbon dioxide emission of our commutes is still only half of the estimated emissions caused by animal agriculture.
Not only are we putting ourselves at risk; we’re jeopardizing our world as well. Again, flexitarians and plant-based foodies are onto something. Of course, eliminating meat and embracing a vegetarian or vegan diet significantly reduces an individual’s carbon footprint, but even changing the type of meat you consume can have a notable impact. Switching from beef to chicken (and kicking those carcinogens goodbye) decreases an individual’s carbon footprint by 882 pounds, and doing so as a semi-vegetarian only furthers this reduction.

Let’s talk Flexitarian Benefits.

In addition to the reduction in serious health concerns, women maintaining a flexitarian diet have been shown to maintain a significantly lower body weight and percentage of body fat compared to their meat-eating counterparts, according to Derbyshire’s review. Research has demonstrated an incremental reduction in these measures as individuals implemented more animal-based dietary restrictions. Accordingly, vegans had the lowest measures of those examined. Much of this is due to the emphasis vegan diets put on on fruits, vegetables, and whole grains, which aren’t considered calorically dense. Many semi-vegetarians find themselves feeling fuller on fewer calories than they’re used to. By pairing this deficit with regular exercise, an individual can more easily kick the extra pounds.
The flexitarian approach also puts a great deal of emphasis on whole-person integration. Individuals following the diet are encouraged to take a look at both their diets and their activity levels, adjusting each as necessary for the best health outcomes. A nutritional perk of semi-vegetarianism is the previously noted concentration on plants and whole food sources, which is similar to the approaches of vegetarianism and veganism.
For flexitarians, consumption of many of the harmful substances in meat is drastically reduced and an influx of body-loving micronutrients can take their place. These micronutrients take the form of an abundance of vitamins, minerals, and fiber in the healthy plant-based foods you can opt for as a flexitarian. Keep in mind, however, that while plant-based foods offer top-tier nutrition, this is not always true for meat alternatives in general. For example, you’ll see a clear difference when looking at the ingredient label on a can of black beans versus a bag of meatless “chicken” strips.
Overall, being conscious when transitioning into a flexitarian diet means you can maintain a far more balanced and sustainable diet with a few simple meat tweaks. For continued health benefits, be sure you don’t neglect your exercise! In regards to proper training, 30 minutes of moderate exercise five days a week is advised, or an individual can sub this with intense exercise for 20 minutes, three times per week. Crossfit WODs, ladies?
Above all else, flexitarianism homes in on one key practice: flexibility. You won’t have to sit out during family get-togethers or worry about enjoying a meal on your weekly date night. You don’t have to give up meat entirely, which can afford you a much-needed sense of freedom in your health choices that you may not get with other approaches.
The goal of this diet is to minimize stress and maximize living, especially when it comes to health and wellness. One of the most alluring factors of flexitarianism is the opportunity it gives individuals to to embrace a new diet—and ultimately a new mode of living—without shutting the door on any possible areas of enjoyment.

What to Eat on the Flexitarian Diet

Blatner identifies three levels within flexitarianism, all of which give individuals structure and guidelines for thinking about their dietary choices, ultimately contributing to overall ease of going flexitarian.
As a beginner, an individual keeps two days completely meatless each week. During this time, estimated weekly meat or poultry consumption would be about 26 ounces.
Someone who identifies as advanced would have three or four  meatless days per week and consume a weekly total of about 18 ounces of meat or poultry.
The third level, expert, calls for five meatless days per week and a weekly total consumption of approximately 9 ounces of meat or poultry.
Naturally, meat consumption, negative health effects, and an individual’s carbon footprint all decrease as they progress into an increasingly flexitarian diet. The one thing that should be avoided altogether is processed red meat due to the serious risks of cancer, cardiovascular disease, and mortality its consumption poses. Friends, that bacon isn’t worth your health and safety.
As Blatner mentions, this diet is all about what’s added! Specifically, there are five food groups whose incorporation is emphasized in a semi-vegetarian diet. These are non-meat protein sources, plants, whole grains, dairy, and spices. Because limited animal sources allowed, flexitarian protein sources consist mainly of tofu, beans, lentils, peas, nuts, seeds, and eggs. With a huge emphasis on plant-based preparations, new fruits and veggies will also find their way into your kitchen. Take a look at these nutrient-dense powerhouses you can consider adding into your diet.

Tofu

Soy gets a bad rap. The truth is, anything in excess is harmful. The same is true of soy, and tofu is essentially a curd made of mashed soybeans. It’s a great plant-based protein alternative, especially when considering its extreme adaptability. When opting for soy, keep your daily consumption below 25 to 30g (which is about three 3-ounce servings) per day to prevent hormonal imbalances, and buy organic, sprouted forms whenever possible.. Tofu also contains antinutrients, which are compounds in plants that reduce the absorption of nutrients in the digestive system. Those specific to tofu are trypsin inhibitors, phytates, and lectins. Sprouting the soybeans, though, considerably reduces these antinutrients and increases soy’s protein content.

Tempeh

A second soy-based product that will likely find its way into your flexitarian diet is tempeh. As with tofu, look for organic brands to keep your soy consumption clean. Instead of being made of mashed soybeans, tempeh offers a less processed alternative and has a wildly different texture from tofu. The whole soybean remains intact, and fermenting the ingredients helps maintain its cake-like shape. As an added bonus, this fermentation also helps reduce the aforementioned antinutrients. Whereas tofu absorbs the flavor of whatever it’s cooked with, tempeh tends to maintain a noticeably nutty flavor.

Lentils

Lentils are another common staple of  vegetarian and vegan diets, with a nearly 1:2 protein-to-carbohydrate ratio. Similar to quinoa, lentils’ high levels of soluble fiber help regulate cholesterol and blood sugar levels. The soluble fiber in lentils has also been shown to help with irritable bowel syndrome. You can think of lentils’ slow breakdown as an increase in slow-burning energy, which is always a plus in our busy lives. They’re perfect mixed into curry and pasta dishes. Combining them with stewed tomatoes and herbs makes a tasty bolognese.

Quinoa

Quinoa is the holy grail of whole grains. It’s one of the most protein-rich plant-based foods. It has all nine essential amino acids, making it a complete protein as well. It has almost twice the amount of fiber as most other grains, which, like lentils, helps lower cholesterol and blood sugar levels. It’s also high in iron, lysine, magnesium, riboflavin, and manganese—all of which you can serve up in one of the tiniest grains! Quinoa is insanely versatile; it’s a great ingredient to mix into both sweet and savory bowls to satisfy your changing cravings.

Steps to Becoming a Flexitarian

So, you have the background, the details, and the drive. Now where do you begin?

• Start with a kitchen overhaul!

Beginning your journey into flexitarianism will take some planning and prep work, but you’ll quickly experience the sense of ease Blatner boasts about. Take a look at your typical meal plan and start to strategize.

• Reducing Meat Consumption

Breakfast is the most common meal to go meatless, so perhaps you can move onto lunch as well. Then, when looking at the week in a glance, choose two full days that will be entirely plant-based. Bring on the veggies! Making weekdays meatless may be a bit easier at first, so you’re not tempted to stray during girls’ night out for apps and karaoke.

• Find some Fun, Flexitarian Recipes

Make a list of new items you have to pick up from the store, and limit the amount of meat you buy. One key to success for any dieter: Don’t keep anything tempting in the house! Why maintain a fridge that’s overstocked with animal protein? Instead, opt for calculating how many total ounces you’ll need for the week and only purchase that amount. When it comes to meaty items, look for grass-fed, organic, and (if possible) local options—all of which will continue to reduce your carbon footprint and amount of pesticides you could be ingesting. Choose mainly white meat, such as poultry or fish, over red meat for additional benefits.

• Mixing it up with Meat-Free Substitutes

For all of your meat-free meals, mix up your subs to keep the variety alive. Tofu and tempeh are two of the most common alternatives, with seitan and jackfruit following close behind. Pair them with beans, lentils, and healthy fats for hearty, well-balanced meals. Need a few ideas? Look no further!
Check out these creative chefs and deliciously vegetarian recipes:
Coconut Curry Vegan Ramen
Pesto Green Eggs and Avocado Toast
Vegan Chili Bowls

You’re in [linkbuilder id=”2412″ text=”the grocery store”] waiting to check out, looking at the gossip magazines when you spot it: another celebrity gushing about the alkaline diet. Whether it’s Victoria Beckham, Gwyneth Paltrow, Jennifer Aniston, or Kirsten Dunst, many of the celebrities who follow the alkaline diet look fantastic and are very convincing when they proclaim the virtues of this way of eating.
That can make it tempting to give the alkaline diet a second look. On closer inspection, though, the claims that are made about the diet begin to break down as they are disproven by scientific evidence. Even so, health experts agree that eating the alkaline-diet way can still have real health benefits, including weight loss and higher energy levels.
How can the diet be both disproven and still healthy? It’s a bit complicated.
Here is everything you’ve ever wanted to know about the alkaline diet, from what the diet claims to do to the troubled past of the diet’s founder to the science disproving many of its purported benefits…and why, despite all of that, you may want to give it a try anyway.

What is the alkaline diet?

Advocates of the alkaline diet claim that it helps your body better balance its acidity so it can function smoothly and prevent and treat disease. Acidity is measured by pH level, with a neutral pH being 7. Anything with a higher pH is considered alkaline and anything with a lower pH is acidic.
The alkaline diet’s proponents assert that the foods that you eat can affect the pH balance of your blood and that as the body burns foods, an ash is left in the digestive system. Depending on the foods you eat that ash is either alkaline or acidic. Eating more alkaline foods that produce alkaline ash has many health benefits, according to the diet’s advocates.
“The alkaline diet has been promoted as a way of eating that will raise the pH of your blood, thus decreasing the acidic burden that foods will have on your body,” says Rob Raponi, a naturopathic doctor and sports nutritionist. “Actively eating a more alkaline diet has been said to help with various conditions from arthritis and diabetes to cancer and even living longer.”
People who follow the alkaline diet focus on eating alkaline foods—those with a higher pH level. Fruits, vegetables, and other plant-based foods are alkaline. Dieters also avoid foods that are acidic, including meat, dairy, and many grains. In order to test their pH levels, people who follow the diet use specialized test strips that measure the pH levels of their urine.
Proponents of the diet claim that eating more alkaline foods will lead to better skin, increased energy levels, and weight loss. They also say that it will reduce inflammation and make it hard for diseases like cancer and other illnesses to survive in the body.

What the Science Says

All of that sounds pretty great, right? Unfortunately it’s scientifically impossible for the diet to work that way.
To understand why, it’s important to know a bit about pH levels in your body. A normal pH level for blood is 7.4, a slightly alkaline reading. This reading is very important to your health—so important, in fact, that it’s virtually impossible to influence by the foods you eat. If your blood pH should become imbalanced, your body acts quickly to correct it regardless of what you’re eating.
“Within minutes of an imbalance, our bodies compensate by adjusting how fast we breathe and how much carbon dioxide we exhale,” says Carrie Dennett, a registered dietitian nutritionist. “That’s our front line of defense, but our kidneys also help maintain healthy pH by adjusting how much bicarbonate—an electrolyte that can buffer excess acid—they release.”
Dennett emphasizes that our bodies have a fine-tuned system for regulating blood pH—and it’s not a system we can easily override by eating poorly.
“Our bodies have very sophisticated processes for maintaining our blood pH within a very narrow range,” she says. “The lungs and kidneys work together to maintain this tight pH control, effortlessly counteracting the acid load you get from food and from the waste products of normal metabolic processes. If your blood pH becomes too acidic, or too alkaline, it’s a dangerous situation, and it’s because there’s some serious underlying health problem—it’s not because of what you’re eating.”
So, blood pH cannot be influenced by what we eat. That means that a major claim of the alkaline diet—that you can prevent and treat disease by increasing the alkalinity of your blood—is bogus.
But remember that people who follow the alkaline diet are measuring the pH of their urine, not their blood. Unfortunately for fans of the alkaline diet, blood pH and urine pH are unrelated. Food can affect the pH of urine, but that is not necessarily an indicator of health as this article on a 2015 study conducted at Washington University School of Medicine points out.
Dennett is even more blunt. “Peeing on pH test strips is a useless exercise,” she says.

A Troubled Past

As we’ve seen, the science shows that the alkaline diet can’t possibly work the way its advocates claim it does. Unfortunately, that’s just the beginning of the controversy surrounding this diet. Robert O. Young, the man who could largely be credited with making the diet mainstream (and one of its best-known and most outspoken proponents) was sentenced in June 2017 to five months in jail.
Young, who has written many books, including the bestseller The pH Miracle: Balance Your Diet, Regain Your Health, was found guilty of practicing medicine without a license and two other felonies. He was allegedly treating people—including dying patients—by injecting them with water and baking soda in a bid to give them a so-called healthier pH level. Young had no medical or scientific training, however. In fact, he hadn’t even been to an accredited college.
In addition to doing jail time, Young had to publicly admit that he was not a doctor and had no training that gave him the credentials to tell people how to eat—especially not people with serious health conditions.
During Young’s trial, the judge said that he had oversimplified “extremely complex fields.”
“I think where it all went very wrong is you became overly aggressive and overly confident in areas you just had no knowledge about,” the judge told him.

The Power of Enthusiastic Spokespeople

Claims that have been disproven by science and a founder who is behind bars. With that, you would think that the alkaline diet would be done for. However, it still has a loyal following and celebrities and others loudly proclaim their dedication to following the diet.
“Many alkaline diet advocates are very persuasive, speaking authoritatively in terms that are technical enough to sound legitimate and science based, even though they are not,” says Dennett.
That can be very powerful, particularly when it comes to a concept like pH levels that the general public might find confusing or not be very familiar with.
“Advice or information created by someone who is deemed—rightly or wrongly—to be an authority, who states falsehoods in no uncertain terms in an emphatic and convincing way, especially to large groups, is compelling,” says Morton Tavel, a physician who writes about medical untruths in his book Snake Oil Is Alive and Well, The Clash Between Myths and Reality: Reflections of a Physician. “This convinces subjects, especially in the presence of large and cheering crowds, that the pronouncements must be true.”

But are there legitimate benefits?

Despite the misconceptions around the alkaline diet, both proponents and experts who aren’t associated with the diet say that eating the way the diet encourages can have real health benefits.
“The alkaline diet has its merits. Encouraging people to include more vegetables will always promote a better lifestyle,” says Raponi. Because the alkaline diet promotes a plant-based diet, there are bound to be health benefits.
“This diet is still quite popular because those who try it most likely end up feeling much better if they’ve made a change from a standard American diet to one that promotes more vegetables and having to cook at home for yourself since your options for eating out are much more limited,” Raponi says.
Dennett agrees: “Eating a diet rich in vegetables and fruits has established health benefits for reasons that have nothing to do with the fact that they are alkaline,” she says. “Many of the foods on the ‘alkaline’ list—vegetables, fruit, lentils, spices, and herbs—are very nutritious and health-promoting foods, while some of the foods and beverages on the ‘acid’ list—refined grains, alcohol, bacon, coffee—are objectively foods we should not eat or drink in excess.”
Dennett suggests that people who want to see health benefits quit worrying about their pH levels and instead focus on eating healthy, wholesome foods.
“Ditch the acid–alkaline food chart and place that focus on eating a diet that’s rich in plant foods and contains adequate protein,” she suggests.
That includes eating some foods like nuts and lean proteins that people following the alkaline diet generally avoid.
“Not only do we need adequate protein for good health, but nuts have a wealth of research supporting their health benefits,” Dennett says.
As for the reported disease-busting benefits of the alkaline diet, Dennett says those claims are based on outdated science.
“Research from several decades ago indicated that cancer cells thrive in an acidic environment, but this idea has been overridden by more recent discoveries that cancer cells likely create that acidic environment themselves, regardless of what we eat,” she says.
So, although the alkaline diet may have benefits for your health, it won’t magically inoculate you against disease.

The Benefits of a Plant-Based Diet

Americans love to eat meat, and a protein source is often the cornerstone of every meal we have. The alkaline diet encourages people to move away from animal proteins to a more plant-based diet. In fact, some people who follow the alkaline diet are also vegan, not eating any animal products. That type of diet can have health benefits, especially if it’s compared to how most Americans eat.
Recent studies suggest that plant based nutrition can play a complementary role in managing cardiovascular disease, preventing and managing type 2 diabetes, and supporting weight-loss efforts. Researchers point out that the fatty acids, antioxidant vitamins, minerals, fiber, and phytochemicals in fruits, nuts, vegetables, and whole grains may result in the protective effects of plant-based diets.
A 2015 study published in Nutritional Neuroscience even found that some vegan participants experienced less stress and anxiety than their meat- and animal product-eating counterparts. Increased fruit and vegetable intake was also associated with lower anxiety for some participants—all of which points to the mind–body benefits associated with dining on plants as opposed to opting for meat at breakfast, lunch, and dinner.
And while there are many diets—from vegetarian and strict veganism to flexitarianism—that encourage the incorporation of more plant consumption at mealtime, if the alkaline diet will motivate you to eat a little less meat and more vegetables, it could have a positive impact on your health.

The verdict is in.

There’s no doubt that the alkaline diet has some drawbacks. The basic tenet of the diet—that food can influence your blood pH and therefore your health—is scientifically inaccurate. The man who made the diet famous is in jail. Despite all of that, however, you might still want to give the alkaline diet a try for reasons completely unrelated to acidity.
“More so than being worried specifically about your pH, you should be concerned with what it is you’re putting into your body,” says Raponi. “If paying attention to pH levels gets you to be more aware of avoiding unhealthy foods and including more vegetables, then go for it. However, if this way of eating is something that already sounds very familiar to you, worrying about pH levels [is] completely unnecessary.”

The anti-inflammatory diet has recently taken a starring role in the news, which is not surprising considering celebrities such as Gisele Bündchen, Tom Brady, and Anne Hathaway have been applauding the diet for its detoxifying and energizing effects. To understand the benefits of the anti-inflammatory diet, we first need to examine what inflammation means and how it can have potentially far-reaching consequences for your health. We’ll also take a look at some of the most popular anti-inflammatory foods recommended by nutritionists and how they can be incorporated into your diet.

What is inflammation?

Inflammation is a broad term used to describe your body’s immune response to stress or harm. This can include anything from stubbing your toe to having the flu to more serious afflictions like heart disease and cancer. There are two types of inflammation, acute and chronic.

What is acute inflammation?

Acute inflammation occurs when white blood cells move to the area of the body that’s under stress. This defense mechanism helps to protect and heal the area while causing the area under attack to appear red and inflamed. In the case of acute inflammation this is a welcome response; it’s an indication that your body is attempting to defend and heal itself from damage.

What is chronic inflammation?

Unlike acute inflammation, chronic inflammation is a signal that your body is suffering from a long-term issue such as asthma, tuberculosis, gum disease, certain types of cancer, heart disease, and even hay fever. Chronic inflammation can also be a response to environmental stressors such as cigarette smoke build-up in the lungs or surplus amounts of fat cells, especially in the abdomen.

A Note on Autoimmune Diseases

According to the American Autoimmune Related Diseases Association, there are roughly 50 millions Americans who suffer from persistent autoimmune disorders such as type 1 diabetes, lupus, multiple sclerosis, rheumatoid arthritis, celiac disease, and psoriasis.
According to MedicineNet, an autoimmune disorder is “an illness that occurs when the body tissues are attacked by its own immune system. The immune system is a complex organization within the body that is designed normally to ‘seek and destroy’ invaders of the body, including infectious agents. Patients with autoimmune diseases frequently have unusual antibodies circulating in their blood that target their own body tissues.”
Although these chronic diseases exist hand-in-hand with inflammation, it can be difficult to know whether the inflammation is a cause or a byproduct of the disease. In an interview with Today’s Dietitian, Noel R. Rose, MD, PhD, explains the conundrum: “Is it caused by inflammation and autoimmune disease comes secondarily, or is it caused by autoimmunity? The evidence is unclear.”

So who benefits from the anti-inflammatory diet?

The anti-inflammatory diet is high in naturally occurring omega-3 fatty acids, fruits, vegetables, and whole grains, making it a great template for healthy eating in general. In fact, a recent study conducted at the Ohio State University showed that women who had primarily inflammatory diets lost larger amounts of bone density than their peers who stuck to an anti-inflammatory diet.
As with any notable alteration in your diet, it’s important to consult a medical professional, ideally a doctor or dietitian, before making any significant changes.

What about nightshades?

You may have heard some celebrity advocates of the anti-inflammatory diet talk about the importance of avoiding foods that fall into the “nightshade” category. Nightshades are vegetables that belong to the Solanaceae plant family, including tomatoes, potatoes, peppers, and eggplants. Why would you want to avoid these seemingly healthy vegetables?
Despite the fact that these are presented as an absolute no-no for people following the anti-inflammatory diet, there is actually scant peer-reviewed research that nightshades pose any kind of threat to your health. In fact, most of the uproar over nightshades seems to be based on superstition rather than fact; people associate nightshades with “deadly nightshade,” which is the nickname for Atropa belladonna, a plant that is toxic if eaten in large quantities.
Another popular misconception about nightshades is that they contain a toxin called solanine, which is most often visible as the green “eyes” on potatoes. But cutting away these growths with a knife will remove any potential risks associated with solanine, allowing you to eat potatoes to your heart’s content.

Sardines

Michelle Babb, a registered dietician and author of the book Anti-Inflammatory Eating for a Happy Healthy Brain, says that sardines are at the top of her list of anti-inflammatory foods in part because they are full of heart-healthy omega-3 fatty acids. Wary of eating this small but nutritionally mighty fish?
Babb suggests adding them to your salad dressing for a delicious hit of umami: “My favorite way to eat them is to mash them up with some stone ground mustard and a little olive oil and then add them to a hefty serving of mixed greens with shredded carrots, purple cabbage, radishes, and jicama. It’s a great anti-inflammatory combo and it makes a very satisfying lunch that carries through the afternoon.”
Babb also recommends sardines because of their size; the smaller the fish the less risk of heavy metal contamination that is often found in larger fish.

Turmeric

A commonly used spice in East Asian cooking, turmeric is now praised all over the world for its anti-inflammatory properties thanks to curcumin, a compound that has shown promise for its anti-inflammatory effects in relation to many inflammatory diseases. An unmistakable bright yellow, turmeric can be found as a dried and ground up powder or in its original root form (if you’re looking for raw turmeric in the grocery store it looks like a slightly smaller version of ginger root).
Madeline Given, a nutritional consultant and author of The Anti-Inflammatory Cookbook: No Hassle 30-Minute Recipes to Reduce Inflammation, is a huge fan of turmeric. She raves, “I recently read a study that mentioned health benefits are seen when only 1/50th of a teaspoon is consumed over a couple months,” which makes this superfood an essential ingredient for anyone interested in eating an anti-inflammatory diet. Given’s favorite way to use turmeric is to coat roasted veggies with the powdered version or to add it to smoothies, adjusting for flavor with some honey and lemon. Another popular way to enjoy turmeric is in golden milk, a warm and soothing non-dairy beverage that Given likes to drink with the addition of cinnamon, honey, and ginger.

Kale

Kale is a known nutritional superstar and can be found on plenty of Top 10 healthiest food lists, and its role as an anti-inflammatory food is just as vital. High in vitamin K and loaded with phytonutrients that play a role in controlling inflammation, kale is one anti-inflammatory food that’s a no-brainer.
Raw kale can be difficult to munch on, so Babb recommends giving it a good massage before you eat it. Her favorite way to use raw kale? “I prefer Tuscan flat leaf kale, and I like to strip the leaves from the stem, chop the leaves and massage half of an avocado into the kale until it takes on the appearance of wilted or steamed kale. Then I add whatever veggies I have on hand and toss with some balsamic vinegar and some olive oil.”
Raw kale can also be added to smoothies that have plenty of citrus, ripe berries, or ginger (all anti-inflammatory foods in and of themselves) to help mask any overly green flavors that may arise from the kale.

Ginger

Ginger has long been recognized for its healing properties, especially when it comes to its proven track record with gastrointestinal issues such as nausea, upset stomach, and loss of appetite. Ginger has been used all over the world for thousands of years for both its healing properties and its distinct flavor, which can be found in curry, ginger ales, and baked goods.
But just what is it about ginger that makes it so beneficial to your health? Ginger contains an active compound called gingerol that has extremely powerful anti-inflammatory effects when eaten or used topically.
A University of Miami study on knee pain–associated osteoarthritis concluded that a powerful ginger concentrate reduced symptoms by up to 40 percent compared with a placebo. Get cozy with a mug of homemade chai that’s been spiced with raw gingerroot or whip up a batch of ginger simple syrup and add it to sparkling water (or use it the next time you’re planning on making Moscow Mules). Grated or minced gingerroot adds fantastic flavor to stir fry sauces, marinades, curry, and kale smoothies so you’ll want to make sure you have this flavorful ingredient handy.

Beets

With their beautiful deep red or golden color and earthy flavor, it’s hard to resist beets. Most people who have an aversion to this powerful anti-inflammatory ingredient have unfortunately only eaten the flabby beet spears that come from a can, but beets are a food worth revisiting. Not only do they have anti-inflammatory properties but they’ve also been found to reduce blood pressure and even help enhance athletic performance.
Beets contain two especially potent compounds call betanin and vulgaxanthin, both of which inhibit enzymes that can trigger inflammation and are an incredible source of antioxidants that help to protect cells from environmental stress.
Wrap whole beets in foil and roast in a 400-degree oven for an hour to an hour and a half depending on their size. Enjoy thinly sliced and topped with fresh goat cheese or feta and fresh herbs for a treat that will have you wondering where beets have been your entire life. Beets can also be grated while raw and added to green salads or soups. If you’re worried about the inevitable red stain on your hands use a pair of rubber gloves while handling beets.

Pineapple

Pineapple contains an impressive anti-inflammatory compound called bromelain, a digestive enzyme that has shown great promise as an immune system regulator that helps to prevent unnecessary inflammation when taken as a supplement. (Bromelain can also cause canker sores when you eat too much of it.)
Pineapple is full of disease-fighting phytonutrients and antioxidants, all of which play an impressive role in combating persistent inflammation. Full of natural sweetness, pineapple can easily be incorporated into fruit salads and smoothies. Salmon, which is another food that fights inflammation, is right at home served with a pineapple salsa or pineapple-based marinade.
To boost the sweetness of underripe pineapple, try sprinkling it with a small pinch of sea salt and letting it sit for a few minutes. The saltiness will contrast with the sweetness, making it more pronounced.

What Not to Eat When You’re Following the Anti-Inflammatory Diet

Foods that play a role in inflammation will be familiar to anyone looking to eat a healthier diet in general, although again, it’s best to talk to a healthcare professional before cutting certain foods out completely.
Highly processed foods are by far the most inflammatory on the list of “do nots” and can include refined carbohydrates such as white flour and other grains as well as white sugar.
Unhealthy fats and hydrogenated oils such as corn oil and canola oil should also be avoided as much as possible. Grain-fed red meat can also problematic, although grass-fed and -finished beef or buffalo can be eaten sparingly. Although many people tolerate dairy, it can be a source of inflammation for others, so follow your gut and choose anti-inflammatory non-dairy products made from rice, almonds, or coconut if you’re experiencing unpleasant side effects from eating regular dairy.

What does a day of anti-inflammatory eating look like?

Breakfast: A smoothie made from green apple, frozen berries, raw kale, lemon juice, honey, ginger, chia seeds, and water
Snack: A small handful of toasted walnuts with 1 cup of blueberries
Lunch: Big salad with your choice of veggies (suggestions could include purple cabbage, grated jicama or carrots, raw kale that’s been lightly massaged, radishes, bell peppers, or avocado), flax seeds, and a dressing made from stone-ground mustard, a couple of mashed sardines, olive oil, and a splash of red wine vinegar
Snack: A Quinoa Coconut-Cacao Bar
Dinner: Grilled salmon filet with fresh pineapple salsa (diced pineapple, red onion, red pepper, chopped cilantro, and a squeeze of orange juice) and steamed broccoli
Bedtime snack: A mug of golden milk with turmeric or homemade chai