An anti-inflammatory diet is not just a trend, but rather a concept where you are eating food in a way that the body is less inflamed, and that helps in healing and repairing. The frequency of eating and the timing of the window play an important role, as it is not only about what you eat but also about how and when.Dr. Richa Anand, Chief Dietitian at Dr L H Hiranandani Hospital, Powai, Mumbai, explains, “Following an anti-inflammatory thali that helps manage inflammation naturally while improving digestion, energy levels, and long-term health.”
Do foods cause inflammation? Unfortunately, a lot of them. On a generic level.
In particular, experts recommend avoiding these inflammatory foods:
- Refined carbohydrates: white bread, pastries
- Fried foods: French fries, deep-fried snacks
- Sugar-sweetened beverages: soda, energy drinks
- Red and processed meats: burgers, steaks, hot dogs, sausages
- Trans fats: margarine, shortening, lard
Reducing these foods can help prevent inflammation and other long-term issues.
ANTI-INFLAMMATORY DIET
If you’re looking for an eating plan to reduce levels of inflammation, aim for an overall healthy diet. That closely follows the tenets of anti-inflammatory eating. Consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. Dr. Anand says, “The diet helps in managing inflammation naturally, improving digestion, energy levels, and long-term health.”
ANTI-INFLAMMATORY PLATTER: FROM MORNING TO NIGHT
Morning / Breakfast
- Start your day with oats porridge topped with berries, chia seeds, and a spoon of almond butter.
- Herbal tea or turmeric latte
Mid-Morning Snack
- A handful of roasted almonds or walnuts
- Seasonal fruit, like an orange, pomegranate seeds, or an apple
Lunch
- Whole grains: brown rice, millets, or quinoa
- Fatty fish curry (salmon/mackerel/tuna) or paneer/tofu sabzi for a plant-based option
- Vegetables: lightly sauted spinach, kale, collard greens, broccoli, or bell peppers
- Tomato salad: chopped tomatoes drizzled with olive oil, lemon, and fresh herbs (coriander or mint)
- Balanced proteins, omega-3s, and antioxidants for heart and gut health
Afternoon Snack
- Carrot and cucumber sticks or sprouted moong salad
- Green tea or ginger tea
Dinner
- Lentil or moong dal (tempered with turmeric, cumin, and garlic)
- Steamed or lightly stir-fried vegetables: cauliflower, cabbage, or spinach
- Fermented food: a small bowl of curd or fermented pickle
- Light, nutrient-dense meal to aid overnight repair and support inflammation reduction
Before Bed
- Warm golden milk (haldi doodh) with a pinch of cinnamon and crushed almonds
An anti-inflammatory diet is more about balancing the rhythm of our body by focusing on ingredients and spacing meals appropriately. You not only reduce inflammation but also boost your overall health and emotional well-being.
