• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Plant-Based Cooking
  • Start Here
    • Introduction
    • What is a Plant-Based Diet?
    • Freebies
    • 12 Tips for Starting
    • Got Questions?
    • Meal Planning Myths
    • Nutrition Needs
    • Plant-Based Myths
    • Stock Your Pantry
    • Tools, Tips and Freebies
    • Uncommon Ingredients
    • What to Expect
    • Why Eat Plants?
  • Recipes
    • 12 Most Popular
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Gluten-Free
    • Holiday Recipes
    • Main Dishes
    • Plantricious
    • Recipe Roundups
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • Articles
    • All Articles
    • Cooking Tips
    • Food Facts
    • Getting Started
    • Interviews
    • Meal Planning
    • Nutrition
    • Reader Questions
    • Staying Motivated
    • Success Stories
  • Resources
    • Complete List
    • Freebies
    • Freebie Login
  • Shop
    • Books
    • Cookbooks/Recipes
    • Kitchen Essentials
    • Meal Delivery
    • Pantry Essentials
  • About
    • About PB Cooking
    • About Diane
    • Coffee Klatch
    • Diane’s Health Journey
    • Subscribe
    • Contact
  • Cookbook
Home » Anti-Inflammatory Benefits of a Plant-Based Diet

Anti-Inflammatory Benefits of a Plant-Based Diet

September 12, 2018 By Diane Smith 12 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
Pin
Share
Yum
Tweet
Smoothie in white bowl topped with blackberries, raspberries, coconut, mango chunks on white board with berries with Text Anti-Inflammatory Benefits of a Plant based diet

The science keeps getting louder and stronger all the time – chronic inflammation in your body is never a good thing and can only cause problems. The good news is that there is something you can do about that.

Smoothie in white bowl topped with blackberries, raspberries, coconut, mango chunks on white board with berries

In addition to exercise and other positive lifestyle changes, such as good sleep and maintaining adequate vitamin D levels, we know that a whole-food, plant-based vegan diet can help reduce levels of chronic inflammation and set you on the high road to better health.

What is Inflammation?

For all its bad press, inflammation is actually a natural function of your body’s immune system, or defense, response to infections or injury. In fact, acute, meaning temporary inflammation, is a required process for your body to be able to heal itself from infection or injury.

Chronic inflammation, on the other hand, can be described as a baseline level of perpetual inflammation in your body, and it’s not helpful at all. In fact, it can lead to chronic diseases such as joint pain from arthritis or fibromyalgia.

The list of diseases linked to chronic inflammation in the body keeps growing – everything from cancer and heart disease to diabetes, neurogenerative diseases, Alzheimer’s disease, and chronic inflammatory diseases such as periodontitis and rheumatoid arthritis, cardiovascular disease, and the list seems to keep growing.

As researchers discover chronic inflammation to be a common factor in an increasing number of conditions. Some believe that chronic inflammation may provide a “unifying theory of disease,” in other words, that it may be a common causative factor in a substantial percentage of non-infectious degenerative diseases. (1) 

Unfortunately, these inflammatory processes get going when you eat the wrong food. Even low-grade inflammation can be a problem.

Wouldn’t it be nice to be rid of these horrible conditions? 

With some luck and an emphasis on a whole foods, which by nature is an anti-inflammatory diet, you can get make progress at reversing these conditions.

Health food in the form of plants is the answer.

In this video see my Top 15 anti-inflammatory
Recipes in this link: “15 Plant-Based Recipes to Soothe Inflammation.”


 You Are What You Eat: Diet and Inflammation

Food matters – what we eat on a regular basis can substantially raise or lower the level of chronic inflammation in our body, and this may be the reason why certain dietary patterns are associated with health while others are associated with higher rates of illness.

Eating a plant-based diet is the best way to make a difference.

Fruits, vegetables, and whole grains are believed to reduce levels of chronic inflammation while red meat and other types of animal protein increase it. (2) What is it about these plant foods that make the difference?

It’s what are called the “non-nutritive” factors, meaning that the anti-inflammatory effects don’t stem from vitamins, minerals, or proteins, for instance. Instead, anti-inflammatory effects derive from carotenoids and flavonoids, both of which are believed to reduce inflammation by affecting “inflammatory signaling,” basically the inflammation-promoting communications within our bodies.

Carotenoids are fat-soluble yellow, orange, and red plant pigments such as those found in carrots, oranges, acorn and spaghetti squash, mangoes, tomatoes, watermelon, sweet potatoes, red bell peppers, and other yellow, orange or red plant foods.

But appearances aren’t everything – some plant foods of different colors, such as leafy greens like kale, parsley, and spinach, also contain carotenoids.

Because they are fat-soluble, carotenoids need to be eaten with some fat in order for them to be properly absorbed by the body. Animals, and that includes us humans, can’t manufacture carotenoids and can only get them from food.

Flavonoids, on the other hand, are found in almost all fruits and vegetables and also play a role in the colorful appearance of these foods. Plant foods that are especially high in flavonoids include blueberries, strawberries, tomatoes, celery, almonds, and romaine lettuce.

Smoothie in white bowl topped with blackberries, raspberries, coconut, mango chunks on white board with berries with Text Anti-Inflammatory Benefits of a Plant based diet

Take Control of Your Health

The health benefits of eating a whole-food, plant-based diet are well-known. They will help correct your body’s natural response to poor food and put you on the path to recovery!

Fruits and vegetables, especially the ones summarized below – and whole wheat, are crucially important for keeping your body free of chronic inflammation and chronic pain. Smoothies, such as my V-8, Pumpkin Pie, Chocolate Cherry, Mint Chocolate,  Heart Healthy, Healing Turmeric, and Green Berry smoothies are a great way to make sure you’re getting lots of inflammation-reducing fruits and vegetables.

Of course, you can’t live on smoothies alone! Good news – all the recipes on my Plantbasedcooking.com site contain anti-inflammatory plant foods, so you can’t go wrong!

Anti-Inflammatory Foods

While most all plant foods are anti-inflammatory, here are some of the best:

  • Carrots
  • Oranges
  • Acorn and spaghetti squash
  • Mangoes
  • Tomatoes
  • Watermelon
  • Sweet potatoes
  • Red bell peppers
  • Kale, Swiss chard, and spinach
  • Parsley
  • Blueberries
  • Strawberries
  • Tomatoes
  • Celery
  • Almonds
  • Romaine lettuce
  • Whole grains
  • Farro
  • Green tea

Has a healthy lifestyle of eating a plant-based diet has reduced inflammation and helped you heal? I hope you get on board a plant-based diet for optimal health and start healing today.

If you have a story to share about overcoming chronic inflammation, I’d love to hear about it in the comments below. Bon appetit!

References:

  1. https://www.health.harvard.edu/newsletter_article/Inflammation_A_unifying_theory_of_disease
  2. https://www.ncbi.nlm.nih.gov/pubmed/19685439

Want more of Plant-Based Cooking?
Connect with me on Facebook, Twitter, Pinterest, or Instagram.

Pin
Share
Yum
Tweet

Filed Under: All Articles, Articles, Nutrition

Previous Post: « Plant-Based American Classics Recipe Roundup
Next Post: How to Make Plant-Based Vegan Cream Sauce »

Reader Interactions

Comments

  1. Mildred Sanchez

    September 13, 2018 at 10:41 am

    Would like to know more, I’ve been battlering with neuromyelitis for 5 yr. and really need help

    Reply
    • Diane Smith

      September 13, 2018 at 11:28 am

      I’m so sorry to hear that you’ve been suffering. I haven’t heard of neuromyelitis but I see it’s an inflammatory condition. Of course, I’m not a doctor, but because of the evidence that a plant-based diet can reduce inflammation, I think it’s worth a try if you haven’t already. I’d also check into meditation and visualization to try to calm your immune system down and reduce stress. Here’s an article that discusses this. Check out my “Start Here” page, also, if you’re just getting started for more information and let me know what you think.

      Reply
  2. Joe Smith

    September 13, 2018 at 3:55 pm

    ..if its a plant, eat it if it COMES from a plant, don’t. That said, too much of anything is probably too many calories! I have been on plant based for 7 weeks, I’m not a big guy and was maybe 10-15+ over where I need to be. I lost 12 lbs, more energy, feel great, body fat % went down and I’m looking forward to next blood work to see if there’s any improvement there. It’s certainly a BIG TIME heart healthy way to go for men of a certain age 😉 and I cant believe how much I like the food….I’m doing no meat, no dairy, very little egg whites and some tuna/salmon!!

    Reply
    • Diane Smith

      September 14, 2018 at 9:37 am

      I agree, too many calories, in any diet, leads to weight gain. Congrats for switching to a plant-based diet. I’m so glad that you’re having great results and enjoying the food so much!! I love hearing positive results. Keep up the good work and check in again and let us know how it’s going.

      Reply
  3. Sherri Burich

    September 13, 2018 at 4:54 pm

    I have Rheumatoid Arthritis, Diverticulitis, Malabsorbtion, and more. The medications don’t stop the pain, and have awful side effects: hair loss, paper thin skin, shut down my arsenals, …
    I’ve read that gluten is terrible for autoimmune diseases, as are nightshades. I’m feeling like there’s nothing left to eat. Can anyone help?

    Reply
    • Diane Smith

      September 14, 2018 at 9:34 am

      Hey Sherri, I’m so sorry you’re suffering. If you’re eating a plant-based diet, that would be a good step and be sure to include the foods that are the most anti-inflammatory. Of course, I’m not a doctor, but I have read many testimonials about people getting better and healing by eating this way. It can seem like it’s limiting at first, but there are so many choices. Be sure to check out my list of tasty recipes on the site. Also, you will probably get more feedback on your question if you post in a Facebook group (you’d have to join the group). There are many that focus on a plant-based diet. Here’s one I belong to. You can search the group with keywords, like auto-immune, and relevant posts will come up. Also, check out Dr. Fuhrman’s post on the topic. What’s the most difficult part for you? I hope this helps!

      Reply
  4. Mike

    September 21, 2018 at 1:14 pm

    Went vegan in January after my son told me to watch a video. Always was in shape but now more so. My mother in law had terrible arthritis and couldn’t close her fingers to make a fist. She stayed with us for 2 weeks and followed my diet. In 6 days – no joke – she was closing her fists. She couldn’t believe it. She’s been vegan for 3 weeks and won’t go back. Every day her health is getting better. Of meat, dairy and eggs – get rid of the dairy ASAP. It’s the absolute worst thing for inflammation and it’s so easy to do with many substitutions. If you like cereal or ice cream or sauces – you can buy / make them and not miss out all. Just try it for 2 weeks and you’ll see the difference. Stop complaining and just get on with it if you want to feel better. It’s so easy – just make

    Reply
    • Diane Smith

      September 21, 2018 at 1:48 pm

      Wow, what a great testimonial for the power of a plant-based diet and thanks for your encouraging words. I can’t believe she had such great results in just 2 weeks. Anyone should be able to try it for at least that long.

      Reply
  5. Cs

    November 30, 2018 at 10:05 am

    Tomatoes and all peppers including bell peppers are veggies that cause inflammation. They are on the AIP avoid list along with other nightshade foods

    Reply
    • Diane Smith

      November 30, 2018 at 10:29 am

      I have heard that the nightshade vegetables including peppers and tomatoes have been implicated in inflammatory conditions, including arthritis because of the alkaloid, solanine. However, not everyone benefits from removing these from their diet and the arthritis foundation says, “It is anecdotal, and it certainly might be true for some people, but there are no scientific studies done to prove that they actually cause inflammation or make symptoms worse.” That said, I do believe that we’re all individual and it’s worth a try to eliminate these for some people with inflammatory conditions. Thanks for bringing that to my attention.

      Reply
  6. Jhoei

    August 20, 2019 at 7:12 am

    I really admire those people who go on a plant-based diet. Eating plant-based meals may be a good diet but I don’t think I can survive with it because I love to eat proteins in eggs and meat.

    Reply
    • Diane Smith

      August 20, 2019 at 10:05 am

      Hi and thanks for your comments and observation. I understand how eating meat and eggs are hard to give up after all they’ve probably been a part of your life forever. The problem is that they may not like you in the sense that they’re not optimal for health (or for the environment and the wellbeing of animals). The trick is to not think about what you’re giving up but to find plant-based proteins that you also enjoy…beautiful bean chilies, chickpea hummus, sweet and sour tofu. And, we generally need less protein than most people think. You can trend toward a more plant-based diet by substituting some of your meals, doing meatless Monday or go “Vegan Before 6,” like in Mark Bittman’s book. It’s not an all or nothing view at least for me because we’re all individuals and different. I hope that helps.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Get Social

            Plant Based Cooking on YouTube
Top 50 Vegan Blogs Of 2021

Meet Diane

Meet Diane

I help you discover the steps, tools and actions you need to eat a plant-based diet for disease reversal, weight loss and renewed vitality with recipes, health tips and inspiration to make the journey easier.

Join me on Facebook

Plant-Based Cooking on Facebook Like Sign Up Plant-Based CoOoking on Facebook

Food over Medicine

Graduate Badge

Sign up intro

Join my list and get your free checklist, “8 Plant-Based Meal Planning Mistakes and How to Avoid Them” plus a helpful bonus meal planning worksheet.

Leadpages signup button

 

Popular Posts

Yes You Can

Staying Motivated on a Plant-Based Diet

22 classic American recipes made plant-based

Plant-Based American Classics Recipe Roundup

Older Couple Hugging

Reader Question: Not Everyone’s Health Recovers on a Plant-Based Diet

Footer

Instagram

Pinterest

            Plant Based Cooking on YouTube

Disclosure and Privacy Policy

Recent Articles

20 Vegan Plant-Based Casserole Recipes

Plant-Based Vegan Casserole Recipes

Chickpea Bowl

12 Common Mistakes Plant-Based Beginners Make and How to Fix Them

Healthy Carbs

Reader Question: Will All These Carbs Make Me Gain Weight?

Contact: diane@plantbasedcooking.com

Copyright © 2021 Plant Based Cooking