Our general practitioner (GP) /family doctor, Dr Ruhil Badiani, answers 6 of the most burning questions regarding the anti-inflammatory diet. What is inflammation, and how can a diet help us reduce it? Is it possible for food to act as a powerful medicine on our behalf? How can we help our body do what it does best by optimising our natural healing processes?
1)What is inflammation, and how does it affect the body over the long term?
Inflammation is a normal part of your body’s response to injuries and invaders (like germs), involving immune cells, blood vessels, and molecular mediators to protect and heal tissues.
While acute inflammation is beneficial, chronic inflammation can have long-term negative effects. Persistent inflammation, often triggered by conditions like autoimmune diseases, prolonged stress, or unhealthy lifestyle factors, can damage healthy tissues and organs. Over time, it leads to the development of various chronic diseases, including heart disease, diabetes, arthritis, and even certain cancers.
2) How does chronic inflammation differ from acute inflammation?
Acute inflammation is a short-term, immediate response to injury or infection, designed to protect the body by eliminating harmful agents and initiating healing. Redness, swelling, heat, and pain in the affected area are signs of acute inflammation, lasting from a few hours to days. It resolves once the threat is neutralised. On the other hand, chronic inflammation is a prolonged, low-grade immune response that persists for months or years, even without an obvious injury, infection or persists after the threat is neutralised.
3) What are the key principles of a non-inflammatory diet?
Some foods contain ingredients that can trigger or worsen inflammation. Meanwhile, other foods contain compounds, such as antioxidants, that may, in fact, reduce it. Anti-inflammatory diets focus on minimising foods that trigger inflammation while emphasising nutrient-dense, whole foods that support overall health.
Anti-inflammatory diets are typically not specific regimes but rather eating styles. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets. Dietary changes may help manage both short- and long-term inflammation in many cases, although its efficacy as a management tool will depend on a person’s overall health and the causes of inflammation. For example, chronic inflammation can occur due to psoriasis, rheumatoid arthritis, and asthma. While diet changes may help manage some symptoms, it may not be effective in more severe cases.
4) Can you explain how certain foods (e.g., refined sugars, processed foods) trigger inflammation in the body?
Certain foods, such as refined sugars and processed foods, can trigger inflammation by disrupting the body’s natural balance and immune response. Refined sugars cause rapid spikes in blood sugar and insulin levels, leading to the production of pro-inflammatory molecules known as cytokines. Additionally, processed foods often contain unhealthy fats like trans fats and omega-6 fatty acids, which, in excess, promote inflammation. These foods may also include additives, preservatives, and low-fibre ingredients that alter gut microbiota, creating an imbalance that contributes to chronic inflammation.
5)Which foods are considered the most anti-inflammatory, and why? Are there specific nutrients or food groups that help reduce inflammation?
Foods that are rich in antioxidants, healthy fats, and essential nutrients that help combat oxidative stress and regulate the body’s immune response are considered the most anti-inflammatory. Fruits like berries, oranges, and cherries, and vegetables such as leafy greens, broccoli, and bell peppers, are packed with vitamins, minerals, and antioxidants like vitamin C and flavonoids that reduce inflammation. Fatty fish like salmon and mackerel provide omega-3 fatty acids, which counteract pro-inflammatory compounds. Whole grains, nuts, seeds, and legumes offer fibre, which promotes gut health and reduces inflammatory markers. Additionally, spices such as turmeric (containing curcumin) and ginger have potent anti-inflammatory properties. Together, these foods and their nutrients support the body’s natural ability to manage inflammation and protect against chronic disease.
6) What are some simple dietary swaps people can make to reduce inflammation?
Meal prepping helps to ensure you can get all the essential nutrients into your diet and you will be less likely to reach for the easy way such as ordering meals or eating processed foods. Change the way you eat over time as doing it in one go makes it difficult to sustain the change, for example start with adding in salmon weekly or eating a salad everyday. Meal prepping helps you incorporate essential nutrients into your diet and reduces the temptation to opt for convenient but less healthy options like ordering takeout or consuming processed foods. Gradually adjusting your eating habits makes the change more sustainable; for instance, start by adding salmon to your meals once a week or including a daily salad in your routine.
To book a consultation or for more information, contact us at +971 50 494 6377 to arrange an appointment with our GP, Dr Ruhil Badiani.
Dr Ruhil Badiani is a British doctor, who studied, graduated and practised in London for 10 years, before moving out to Dubai. Dr Ruhil Badiani has experience in treating patients of all ages and backgrounds. She values the patient doctor relationship and recognises the importance of psychological and social factors, as well as the physical factors, which contribute to a patient’s presentation. She recognises the importance of lifestyle changes to improve health and prevent disease, and is confident in the diagnosis and monitoring of chronic disease.
