Dietary connection to inflammation in the Mediterranean: Potential associations and suggested foods to consume
The Mediterranean diet, a popular dietary pattern followed by individuals living near the Mediterranean Sea, is gaining attention for its potential anti-inflammatory properties. This diet focuses on fresh fruits and vegetables, healthy fats, and limited meat and dairy consumption.
At the heart of the Mediterranean diet are specific anti-inflammatory foods and food groups. These include bright produce such as colorful fruits and vegetables (including tomatoes, leafy greens, and eggplant), legumes like beans and lentils, whole grains, healthy fats from extra-virgin olive oil (notably containing oleocanthal with anti-inflammatory properties), nuts and seeds (e.g., almonds, walnuts, chia seeds, flaxseeds), fatty fish rich in omega-3 fatty acids, such as salmon and sardines (recommended 2–3 times per week), and herbs with phytonutrients and antioxidants.
These foods contain polyphenols, fiber, antioxidants, omega-3s, and phytonutrients that help neutralize inflammation-causing free radicals, reduce chronic inflammation markers (like C-reactive protein), and support overall gut and cardiovascular health.
On the other hand, it's important to limit or avoid certain foods in this diet for reducing inflammation. These include processed meats, added sugars and sugary drinks, trans fats, refined carbohydrates (such as white bread and pastries), excessive red meat, butter and margarine (replaced by olive oil in this diet). These foods are known to promote inflammation and contribute to chronic inflammatory states associated with various diseases.
Studies have explored the link between the Mediterranean diet and inflammation, suggesting a potential connection between Mediterranean dietary patterns and improved gut microbiota. An observational study from 2015 even suggests a connection between vegetarian and vegan diets and enriched bacteria varieties such as Prevotella and Lachnospira.
The Mediterranean diet may have a positive effect on conditions such as cardiovascular conditions, metabolic conditions like diabetes, conditions involving joint pain and inflammation like arthritis, sleep disorders like obstructive sleep apnea, and cancer. However, it's important to note that more research is necessary to draw more definitive conclusions about the link between the Mediterranean diet and the gut microbiome.
To ensure a balanced and effective Mediterranean diet, one can consult with a nutritionist or dietitian to determine which foods to limit or avoid. Examples of meals on this diet include salmon and greens for dinner, a leafy green salad with tuna and beans for lunch, a chickpea and quinoa grain bowl, and a cherry and spinach smoothie for breakfast. Snacks can include fresh fruit, a handful of nuts, hummus and fresh vegetables, and grain crackers.
In conclusion, the Mediterranean diet emphasizes plant-based, whole foods rich in anti-inflammatory compounds along with healthy fats from olive oil, nuts, and fish, while limiting processed and high-sugar items that worsen inflammation. By adopting this dietary pattern, one can potentially reap the benefits of reduced inflammation and improved overall health.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
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