You may have heard about the effects inflammation can have on your health.
And while the National Institutes of Health explain that inflammation is a normal part of the body's response to injury or infection, it can in fact be a bad thing when it occurs for too long a duration or in healthy tissue. This can lead to chronic inflammation, which is often influenced by lifestyle factors such as diet.
Dr. Jana Baatenburg and Dr. Lara Baatenburg, sisters and co-founders of Concierge Medicine of West Michigan, shared how abiding by an anti-inflammatory (AI) diet helps reduce chronic inflammation, improve health and lower the risk of chronic diseases.
"This diet includes healthy fats, vegetables, fruits, fiber, legumes, whole grains, lean protein and spices, while minimizing processed foods," Dr. Jana said, noting that there's no one-size-fits-all AI diet, as individual responses to foods vary. "Some people think an anti-inflammatory diet is restrictive, however, an anti-inflammatory diet isn't about restriction—it's about abundance! From vibrant fruits and vegetables to flavorful spices, healthy fats and lean proteins, it's a way of focusing on all the amazing foods you can enjoy and feel good about eating."
Common contributors to inflammation in the body include highly processed foods; refined carbohydrates (white bread, cakes, cookies, crackers); all types of sugar; sugar-sweetened beverages (pop, juice, energy drinks, sports drinks); alcohol; processed meats (hot dogs, salami, pepperoni, etc.); and fried foods.
One popular AI diet is the Mediterranean Diet—and for good reason! This delicious way of eating is not only good for you, but it emphasizes seasonal, locally grown produce and includes plant-based options such as vegetables, fruits, whole grains, olive oil, nuts, and legumes, while limiting red meats, processed foods and saturated fats.
It's important to note that an AI diet doesn't have hyper specific cut and dry "rules" and can vary based on individual needs.
"While the anti-inflammatory diet has foundational principles, its effects can vary between individuals," Dr. Lara said. "For instance, food allergies and intolerances are unique to each person, and alcohol tolerance differs widely. Additionally, factors like body weight, physical activity, smoking status and other health conditions can influence how diet impacts inflammation."
And while AI diet research is challenging due to a number of factors, existing evidence does support the health benefits of an AI diet in reducing chronic inflammation and improving overall health. Even still, it's crucial to not look at an AI diet as a one stop-shop solution to any and all health ailments.
"While an anti-inflammatory diet can help reduce symptoms and boost energy, it's not a cure for disease and is typically not the sole treatment for medical conditions," Dr. Jana said.
The Drs. offered their own practical tips for incorporating more anti-inflammatory foods into your diet:
- Eat more home cooked meals using minimally processed foods.
- Aim to eat fatty fish two to three days a week (fresh or tinned).
- Use extra virgin olive oil as your main oil and fat source, replacing other vegetable and seed oils.
- Embrace variety in your diet (think diverse and colorful).
- Snack on nuts instead of crackers or chips.
- Eat more cruciferous vegetables (broccoli, kale, cauliflower and Brussels sprouts) and legumes such as beans (black, kidney, pinto, etc.) and lentils.
Remember: While consuming an AI diet is a healthy choice, quantity still matters.
"Obesity is a state of low-grade inflammation, so overeating—even healthy foods—can contribute to inflammation," Dr. Lara explained. "While the types of foods we eat matter, the quantity is equally important. For example, walnuts are very healthy, but eating a pound at once is excessive, and while extra virgin olive oil is beneficial, drenching a meal in a cup of it is too much."
Talk to your doctor about what an anti-inflammatory diet could do for your own individual health.
Anti-inflammatory Meal and Snack Ideas
Courtesy of Drs. Jana and Lara Baatenburg
- Salmon with roasted sweet potatoes, topped with pumpkin seeds and a side of broccoli.
- Spinach salad with edamame, quinoa raspberries and avocado.
- Greek yogurt or cottage cheese and berries, sprinkled with ground flax or chia seeds.
- String cheese with a piece of fruit and a small handful of nuts.
- Can of tinned fatty fish with whole grain crackers and raw veggies.
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
This article originally appeared in the Feb/Mar '25 issue of West Michigan Woman.
