The popular ‘elimination’ diet plans limit the dietary intake from certain food categories such as grains, legumes, dairy, and eggs under the reason that they have inflammatory properties. Another famous diet called anti-inflammatory diet or autoimmune paleo diet, also promises to calm the gut inflammation and reduce inflammation in the human body by banishing grains, legumes, eggs, dairy, nuts, seeds, vegetables (peppers, tomatoes, eggplants, and potatoes), certain spices, olive oil and, unexpectedly, chocolate.
Then the fear tactics against the natural compounds; lectins, which one of the fad diets claims that they are both inflammatory and toxic. The solution is to avoid legumes and beans, cashews, squash, grains, vegetables that belong to the nightshade family, and in the case of wheat, prefer eating white flour rather whole wheat. How are these proponents of diet regardless, evaluating irritation?
Had they all gathered one night and all agree to begin the campaign against legumes, grains, seeds, and vegetables? How did these nourishments make it onto the hit records of such elimination diets? Since there is real science that can mention to us what dietary components or foods really add to quantifiable inflammation in the body, and what an actual anti-inflammatory diet looks like.
Meet the DII (dietary inflammatory index). It’s a proof-based tool created by analysts who assessed more than 1,900 – indeed, one thousand 900 – look into studies that examined the impact of specific nourishments or food parts on one of six systemic inflammation markers in the human body.
Experts made a list of 45 whole foods and nutrients with their effect on the inflammation and gave them a score that was measured in a sophisticated manner to account for a number of studies that supported this. Negative scores suggest that the nutrient or food has an anti-inflammatory effect while the positive scores infer that the scores and inflammatory effect are neutral.
Most of the anti-inflammatory diets on the dietary inflammatory index are different antioxidants, including; flavones, isoflavones, beta carotene, flavonols, omega-3 fatty acids, and vitamin C. Many whole foods like ginger and turmeric also score well on the anti-inflammatory end, as do black and green tea. While magnesium is not an antioxidant, it is also held as a good score on the anti-inflammatory end of the spectrum.
The magnesium-rich foods are ordinarily found among those prohibited on fad diets like beans, tofu, whole grains, seeds, all nuts, and chocolate. Similarly, fiber also has a good anti-inflammatory effect, second on the ranking of turmeric.
Diet patterns that would likely score well on the dietary inflammatory index regarding having anti-inflammatory properties include the DASH diet, Mediterranean diet, a vegetarian diet that includes fish, vegetarian diet, anti-inflammatory diet by Dr. Weil or fully vegan diets.
All this suggests that there is not a single anti-inflammatory diet. None of these foods commonly classified as exceptionally inflammatory by mainstream fad diets has much evidence premise to support this claim. While few of these well-known elimination diets may surely give positive health outcomes, it is because of their hard-line against processed foods and sugars and enforcement of eating more vegetable, rather than because of their dismissing anti-inflammatory foods like eggplants and lentils.
So pick the diet pattern which you like the most, and receive benefits from the normal diverse diet whose anti-inflammatory potential has some facts behind it.