The lower the score, the more anti-inflammatory the diet. The development of the DII has shed light on the role of plant foods in combating inflammation. Research has shown that these foods are rich in inflammation-fighting compounds such as polyphenols, antioxidants, and fiber. Dr. Bains, a leading expert in the field, notes that a plant-based diet not only promotes healthy gut bacteria but also helps slow down digestion… preventing blood sugar surges that can contribute to inflammation.
In response to the DII’s findings, three recipes were created to showcase the anti-inflammatory potential of various foods. The first recipe features a pesto sauce packed with leafy greens, nuts, and other anti-inflammatory ingredients. Each of these ingredients contains its own unique array of active compounds, and the implications are clear: eating a diverse range of anti-inflammatory foods is essential for optimal health.
Another recipe highlights the anti-inflammatory benefits of salmon… an oily fish rich in omega-3 fatty acids. When paired with a colorful medley of vegetables, such as peppers and tomatoes, the dish provides an extra boost of anti-inflammatory compounds. According to recent studies, this combination may even help switch off inflammation altogether.
A third recipe features cherries, which have been found to be particularly effective at reducing inflammation levels. With their sweet and tangy flavor, cherries can be enjoyed as a snack, dessert, “or even breakfast additive.” The Telegraph has provided further insight into the power of anti-inflammatory foods, “highlighting the importance of incorporating them into daily diets.” By embracing these recipes and the principles behind the DII, individuals can take a proactive approach to improving their health and reducing chronic inflammation.
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Twenty years ago, scientists started developing the Dietary Inflammatory Index (DII). Based on a wide range of robust scientific research, it identified foods, nutrients and compounds that are either anti-inflammatory or pro-inflammatory. The DII, which is constantly updated in line with the latest research, is used to give an individual’s diet a score, the lowest being anti-inflammatory and the highest pro-inflammatory.
Development of the DII has revealed that plant foods in particular contain inflammation-fighting compounds including polyphenols, antioxidants and fibre. “A plant-based diet also promotes healthy gut bacteria , “ Dr Bains says. “And the higher fibre content helps slow down digestion, which prevents surges in blood sugar levels, another common cause of inflammation.”
The below three recipes are packed full of ingredients that studies suggest reduce – or even switch off – inflammation.
All the anti-inflammatory stars of the leafy greens world are smuggled into this moreish pesto sauce, as well as an abundance of different nuts. Each anti-inflammatory food contains its own array of active compounds and we all respond to foods differently. That’s why eating a wide range of anti-inflammatory foods covers all the bases for better health.
Salmon is an oily fish that’s packed with omega-3 fatty acids, types of healthy fats that studies suggest reduce – or even switch off – inflammation. Most colourful vegetables have anti-inflammatory benefits, too, so pairing salmon with a rainbow selection of peppers and tomatoes provides an extra boost.
There’s strong evidence that high levels of healthy plant compounds in cherries are particularly effective at lowering levels of inflammation. But every ingredient in this flavour-packed dish (save for the dash of salt and vanilla) ticks the anti-inflammatory box. Enjoy for breakfast, dessert or as a snack.
Anti-inflammatory Diet Recipes That Will Help You Live Longer
• TheDietary Inflammatory Index (DII) is a tool that categorizes foods, nutrients, and compounds as either anti-inflammatory or pro-inflammatory, with a score range of lowest (anti-inflammatory) to highest (pro-inflammatory). 2. Plant foods, particularly, contain inflammation-fighting compounds such as polyphenols, antioxidants, and fiber, and a plant-based diet can promote healthy gut bacteria and slow down digestion, preventing blood sugar surges that can cause inflammation. 3. A variety of foods can reduce or even switch off inflammation, and a diet that includes a wide range of anti-inflammatory foods is recommended for better health. Each anti-inflammatory food has its own unique array of active compounds, and individual responses to foods can vary. 4. Certain foods, such as salmon (rich in omega-3 fatty acids), leafy greens, colorful vegetables, and cherries, have been found to have strong anti-inflammatory effects and can be consumed in a variety of recipes to reap the benefits.
