Inflammation is the body’s natural response to injury or infection, but chronic inflammation has been linked to several health issues, including arthritis, heart disease, diabetes, and even cancer. In today’s fast-paced world, inflammation has become a growing concern due to poor diet choices, stress, sedentary lifestyles, and environmental factors.
As an experienced dietitian and nutritionist, I’ve worked with countless individuals to help them embrace a healthier lifestyle and tackle chronic inflammation with simple dietary changes. The good news is that inflammation can be managed and reduced through diet, especially when you incorporate anti-inflammatory foods. The best part? You don’t need to make drastic changes or adopt Western diets; instead, you can tweak your existing Indian food habits to fit an anti-inflammatory plan that is easy, accessible, and effective.
Understanding Inflammation: The Good, the Bad, and the Chronic
Acute Inflammation is short-term and typically occurs when the body is injured or fighting infection. It's essential for healing and recovery. You’ve probably noticed this after a wound, injury, or a sudden illness. However, Chronic Inflammation occurs when the body’s immune system goes into overdrive and starts attacking its own cells. This type of inflammation is linked to various diseases, including cardiovascular issues, autoimmune diseases, obesity, and even neurodegenerative conditions like Alzheimer’s disease.
The Role of Diet in Inflammation
Your diet plays a critical role in regulating inflammation. Certain foods are known to trigger or exacerbate inflammation in the body, while others can calm it down and reduce it. The Indian diet, rich in diverse flavors and ingredients, offers an excellent platform for incorporating anti-inflammatory foods into everyday meals.
Anti-Inflammatory Foods in the Indian Context
Here’s a list of anti-inflammatory foods you can include in your Indian diet:
1. Turmeric (Haldi)
Turmeric, often referred to as the golden spice, is a cornerstone of Indian cuisine and a potent anti-inflammatory food. Its active compound, curcumin, is a powerful antioxidant that has been shown to reduce inflammation in the body. Adding turmeric to your dal, curry, rice, or even milk (golden milk) can help soothe inflammation.
Tip: To enhance turmeric’s absorption, always pair it with black pepper. The piperine in black pepper helps increase the bioavailability of curcumin.
2. Ginger (Adrak)
Ginger is another Indian kitchen staple with potent anti-inflammatory and antioxidant properties. It helps reduce the production of pro-inflammatory chemicals and can alleviate pain caused by inflammation, particularly in conditions like arthritis.
Hack: Make fresh ginger tea by boiling a few slices of ginger in water and sipping it throughout the day. You can also add it to curries and soups.
3. Garlic (Lehsun)
Garlic contains sulfur compounds, such as allicin, that have strong anti-inflammatory and immune-boosting effects. It’s not only good for the heart but also reduces the inflammatory response in the body. You can easily incorporate garlic into your daily meals by adding it to chutneys, curries, or using it in a tempering for your dishes.
Tip: Crush or chop garlic and let it sit for a few minutes before cooking to release its beneficial compounds.
4. Leafy Greens (Palak, Methi, Sarson)
Leafy greens like spinach, fenugreek leaves, and mustard greens are rich in antioxidants, vitamins, and minerals that fight inflammation. They contain vitamin K, which helps reduce markers of inflammation in the body.
Tip: Include these leafy greens in daily sabzis, soups, or even in parathas. A simple spinach and garlic stir-fry (palak aur lehsun ki sabzi) can be a great addition.
5. Berries (Amla)
Although berries like strawberries and blueberries are not native to India, we have our own anti-inflammatory superfruit in the form of Amla (Indian gooseberry). Packed with vitamin C and antioxidants, Amla helps fight oxidative stress and inflammation.
Hack: Make a simple Amla chutney or drink Amla juice mixed with honey for a refreshing anti-inflammatory boost.
6. Nuts and Seeds (Almonds, Walnuts, Flaxseeds)
Nuts and seeds are rich in healthy fats, antioxidants, and fiber. Almonds and walnuts, in particular, contain omega-3 fatty acids that help reduce inflammation. Flaxseeds are also an excellent source of anti-inflammatory omega-3s.
Tip: Soak a few almonds overnight and consume them in the morning for a quick and healthy snack. Add flaxseeds to smoothies or sprinkle them on your yogurt or salads.
7. Olive Oil
Although olive oil is not a traditional part of most Indian diets, it has found its way into many kitchens, especially in the coastal regions. Olive oil, rich in oleocanthal, has anti-inflammatory properties comparable to ibuprofen, making it a healthy fat to include in your cooking.
Hack: Use extra virgin olive oil for salad dressings or drizzle it over roasted vegetables for a Mediterranean twist.
8. Whole Grains (Jowar, Bajra, Brown Rice)
Refined grains like white rice and white flour can contribute to inflammation. Instead, replace them with whole grains like jowar (sorghum), bajra (pearl millet), and brown rice. These whole grains are rich in fiber and essential nutrients that help manage blood sugar levels and reduce inflammation.
Tip: Switch your usual roti or rice with a multigrain option or whole grains like jowar or bajra for a more filling, anti-inflammatory meal.
9. Coconut (Nariyal)
Coconut, in its various forms, including oil, milk, and grated flesh, is rich in healthy fats known to combat inflammation. The medium-chain triglycerides (MCTs) in coconut oil are particularly effective in reducing inflammation and improving heart health.
Hack: Use coconut oil for cooking or add a tablespoon of grated coconut to your curries and salads.
10. Green Tea
Green tea is rich in catechins, which have been shown to have anti-inflammatory effects. It’s also a great source of antioxidants, which help combat oxidative stress.
Tip: Brew a fresh cup of green tea in the morning or enjoy it as an afternoon pick-me-up to keep inflammation at bay.
Tips to Reduce Inflammation with Indian Food Habits
Mindful Cooking: Opt for slow-cooked meals that retain maximum nutrients. Avoid overcooking vegetables, as this can destroy antioxidants that help reduce inflammation.
Spices Over Salt: Instead of adding excessive salt to your meals, experiment with anti-inflammatory spices like cumin, coriander, mustard seeds, and fenugreek.
Avoid Processed Foods: Many packaged snacks, fried foods, and sugary beverages can increase inflammation. Stick to fresh, whole foods and home-cooked meals for better control over your ingredients.
Stay Hydrated: Drinking enough water throughout the day can help reduce inflammation by flushing out toxins. Infuse your water with anti-inflammatory ingredients like lemon or cucumber for an added benefit.
Include Fermented Foods: Foods like dahi (yogurt) and idli/dosa are excellent for gut health, and a healthy gut can help reduce systemic inflammation. The probiotics in these foods promote the growth of healthy bacteria in the gut, which can lower inflammation markers.
Final Thoughts on Anti-Inflammatory Indian Diet
Adopting an anti-inflammatory diet doesn’t have to mean completely overhauling your existing lifestyle. By simply incorporating these anti-inflammatory foods into your daily meals, you can begin to reduce chronic inflammation and improve your overall health.
As an Indian, you are fortunate to have a wealth of healthy, flavorful options that fit perfectly into an anti-inflammatory eating plan.
Remember, the key to reducing inflammation lies in consistency. So, embrace these foods and hacks as part of your daily routine, and over time, you’ll notice improvements in your energy levels, joint health, skin condition, and overall well-being.
Dietitian Ankita Gupta Sehgal
Your partner in health, nutrition, and lifestyle transformation