Anti-Inflammation Diet: Good for the Whole Family

When it comes to treating your child’s medical issues, food might not be the first prescription you and your child’s pediatrician consider. But it could be part of a long-term solution.

The anti-inflammation diet can help ease symptoms of multiple conditions and potentially lower the risks of future chronic and critical diseases. And the good news is that it is not super restrictive.

Understanding Chronic Inflammation

Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli to begin the healing process.

However, a persistent state of inflammation can damage your child’s body and increase their risk of developing many diseases. The World Health Organization (WHO) ranks chronic diseases as the greatest threat to human health. The prevalence of diseases associated with chronic inflammation is expected to increase for the next 30 years in the United States. In 2014, nearly 60 percent of Americans had at least one chronic condition. Globally, 40 percent of people die due to chronic inflammatory diseases like stroke, chronic respiratory diseases, heart disorders, cancer, obesity and diabetes.

There are many factors that contribute to the development of chronic inflammation, including your genes, your gut, your immune system, what you’re exposed to in the environment and what you eat and drink.

What Is the Anti-Inflammation Diet?

It would make sense, then, to consider following what’s become known as an anti-inflammation diet. An anti-inflammation diet is more of a style of eating than an actual diet. It focuses on eating more whole foods and limiting processed foods. This works by reducing levels of free radicals, which are reactive molecules that may cause inflammation.                                                                                  

An anti-inflammatory diet is rich in:

• Whole grains
• Vegetables
• Fruits
• Legumes
• Nuts
• Seeds
• Healthy fats, such omega 3 found in some fish

Foods that should be limited or avoided include:

• Processed meats, such as hot dogs, cold cuts and sausage
• Sugary drinks, such as soda, juices and lemonade
• Processed snack foods like chips and crackers
• Desserts such as cakes, cookies, pies and candy

If your child prefers to follow a specific diet, there are several that are anti-inflammatory, including the Mediterranean, DASH, Asian and Nordic. A vegetarian or vegan diet also can be anti-inflammatory.

Make the Anti-Inflammation Diet Appealing

If your child is a picky eater, they might not want to include many of these foods in their meals and snacks each day. These tips can make the transition smoother:

• Make a commitment to adopt an anti-inflammatory diet for the entire family. Having one family member eat differently from everyone else is likely to result in frustration, isolation, resentment and failure.
• Consider making a gradual transition to an anti-inflammatory diet.
• “Everything in moderation” really is a healthy way to approach food long-term. Avoid being overly restrictive or indulgent.
• Limit eating out to once a week.
• Eat the rainbow. This means include a variety of colorful fruits and vegetables in your diet every day.
• Incorporate fruits and vegetables as snacks.
• Season foods with herbs and spices instead of salt and pepper.
• Try a variety of techniques for meal preparation — grilled, steamed, boiled, baked, air-fried and sauteed — to entice even the pickiest eater.
• Encourage the safe and age-appropriate involvement of your child in food preparation.
• Visit farms or U-pick farms to increase a positive association to whole foods.

Why Your Family Should Try It

Currently, there is no scientific evidence that an anti-inflammation diet alone can prevent the occurrence of or cure a chronic disease. But studies do show that an anti-inflammation diet not only decreases inflammation but also calms some of the symptoms of chronic inflammation and improves overall nutrition and well-being. You and your child may experience these additional benefits over time:

• Increased dietary fiber helps with normal bowel function and decreases colon cancer risk, cholesterol levels and cardiovascular risk factors. It also helps you feel full after eating and promotes weight loss.
• Complex carbohydrates, which are slower to digest, cause a more gradual release of sugar into the bloodstream. This lowers the risk for diabetes and insulin resistance and helps with weight loss.
• Rich in vitamins, minerals, proteins, antioxidants and healthy fats, the anti-inflammation diet contributes to improved anemia, cognitive function and immune function and a lower risk of cardiovascular disease