While health and nutrition experts disagree on many points, there is one common theme of agreement: the benefits of eating a diet rich in anti-inflammatory foods. Experts say there is now irrefutable evidence that adopting this diet can reduce your risk of developing chronic inflammation and a variety of associated diseases.
Foods that reduce inflammation
Twenty years ago, scientists began developing the Dietary Inflammatory Index (DII). Based on extensive and powerful scientific research, the DII identifies foods, nutrients, and compounds that are anti-inflammatory or pro-inflammatory. Constantly updated based on the latest research, the DII is used to score an individual’s diet; the lowest score is anti-inflammatory and the highest is pro-inflammatory.
“Many observational studies have linked lower DII scores to lower incidence of diseases such as colorectal cancer, obesity, cardiovascular disease, osteoporosis and asthma,” said Dr Fiona Malcolmson, lecturer in human nutrition at Newcastle University.
The development of the DII has revealed that plant-based foods in particular contain compounds that reduce inflammation, such as polyphenols, antioxidants, and dietary fiber. “Plant-based foods promote healthy gut bacteria,” says Dr. Bains. “And their high fiber content slows digestion, helping to prevent blood sugar spikes, another common cause of inflammation.”
