Inflammation is a natural response by the immune system to infection or injury. However, chronic inflammation is linked to conditions like heart disease, diabetes, arthritis, and even cancer. The good news is that choosing anti-inflammatory foods like certain meats can help reduce inflammation in the body.
What is inflammation?
Inflammation occurs when the immune system identifies a threat and responds by releasing chemicals that cause swelling, heat, redness, and pain. This helps isolate and destroy the harmful stimulus to protect the body. Acute inflammation lasts for a short time and is a normal part of healing.
Chronic inflammation happens when the inflammatory response persists over time, even without an infection or injury present. This can damage healthy tissues and disrupt normal body functions. Chronic inflammation has been associated with autoimmune disorders, heart disease, diabetes, cancer, and digestive conditions like Crohn’s disease.
What causes chronic inflammation?
A number of factors can trigger chronic inflammation, including:
- Obesity
- Smoking
- High blood sugar
- High stress
- Food sensitivities
- Nutrient deficiencies
- Lack of exercise
- Poor gut health
Diet also plays a major role. Eating lots of processed foods high in sugar, unhealthy fats, and chemical additives promotes inflammation. On the other hand, a diet high in anti-inflammatory foods can help reduce inflammation.
How does diet affect inflammation?
Certain dietary compounds and nutrients have been shown to directly combat inflammation. Meanwhile, other foods promote inflammation. Some anti-inflammatory nutrients include:
- Omega-3 fatty acids – Found in fatty fish and some nuts/seeds, these healthy fats help resolve inflammatory responses.
- Vitamins A, C, D, E – These antioxidants neutralize free radicals that can cause oxidative stress and inflammation.
- Polyphenols – Plant compounds found in fruits, vegetables, coffee, and tea help inhibit inflammatory pathways.
- Fiber – Helps reduce CRP levels, an inflammatory marker linked to chronic disease.
- Magnesium, zinc – These minerals help immune cells function optimally.
Meanwhile, eating lots of sugar, refined carbs, processed meat, and trans fats promotes inflammation. An anti-inflammatory diet minimizes these pro-inflammatory foods.
Best anti-inflammatory meats
When it comes to meat, some choices are more inflammatory than others. Here are some of the top anti-inflammatory meats to include in your diet:
Fatty Fish
Fatty fish like salmon, mackerel, sardines, trout, and herring are excellent sources of anti-inflammatory omega-3 fatty acids. These healthy fats help turn down inflammation by suppressing inflammatory compounds like cytokines and prostaglandins.
Aim to eat fatty fish at least 2-3 times per week to get an anti-inflammatory boost. Canned fish like salmon and sardines are affordable options.
Grass-fed Beef
Grass-fed beef contains more anti-inflammatory omega-3s than conventional grain-fed beef. Grass-fed beef is also higher in antioxidants like vitamin E and beta-carotene that can reduce oxidative stress.
Choose grass-fed ground beef, steaks, and roasts to maximize the anti-inflammatory benefits.
Bison
Like grass-fed beef, bison meat has a better fatty acid profile compared to conventional beef. Bison is higher in omega-3 fats and also contains fewer pro-inflammatory saturated fats.
Bison makes a flavorful, lean substitute for burgers or steak. Look for ground bison or bison sirloin.
Pasture-raised Poultry
Chicken and turkey from pasture-raised sources contain higher levels of omega-3s compared to conventionally-raised poultry. They also provide antioxidants like selenium and zinc.
Opt for pasture-raised chicken breasts, drumsticks, thighs, or ground turkey to get the most anti-inflammatory benefits.
Bone Broth
Bone broth made by simmering animal bones and connective tissue is rich in anti-inflammatory compounds like glucosamine, chondroitin, and glycine. These nutrients help reduce joint pain and stiffness.
Drink a cup of bone broth daily or use it as a base for soups and stews.
Meats that can promote inflammation
To minimize inflammation, you’ll also want to limit or avoid meats that tend to be more inflammatory. These include:
Processed Meat
Processed meats like bacon, sausage, hot dogs, and deli meats are high in inflammatory advanced glycation end products (AGEs). Nitrates/nitrites used to process these meats can also trigger inflammation.
CAFO Meat
Meat from animals raised in crowded, unsanitary conditions (aka CAFO meat) is higher in saturated fat and lower in anti-inflammatory nutrients compared to pasture-raised meat.
Fried Meat
The high-heat cooking methods like frying that are often used for meats like chicken wings, fried chicken, and bacon promote the formation of AGEs.
Very High-Fat Cuts
Extra lean cuts are best for limiting inflammation. Avoid high-fat cuts like prime rib, bacon, and sausage in excess.
Tips for following an anti-inflammatory diet
Transitioning to a more anti-inflammatory diet focused on meats like fatty fish, grass-fed beef, and pasture-raised poultry can significantly reduce chronic inflammation. Here are some tips for success:
- Aim for variety by including different types of anti-inflammatory meats in your weekly meal plans.
- Choose grass-fed or pasture-raised whenever possible.
- Limit portion sizes of meat to 4-6 ounces per serving.
- Avoid breaded or fried preparations – opt for grilling, roasting, or baking instead.
- Incorporate other anti-inflammatory foods like fruits, vegetables, nuts, olive oil, and yogurt.
- Season meats with anti-inflammatory herbs and spices like turmeric, garlic, and ginger.
- Don’t rely too heavily on processed deli meats – switch to whole food proteins as much as you can.
Sample anti-inflammatory diet meal plan
Here is a sample day of anti-inflammatory meals and snacks featuring a variety of healthy meat choices:
| Meal | Foods |
|---|---|
| Breakfast | Smoked salmon and veggie omelet with avocado |
| Snack | Grass-fed beef jerky and an orange |
| Lunch | Tuna salad sandwich on whole grain bread with lettuce and tomato |
| Snack | Bone broth mixed with turmeric |
| Dinner | Herb roasted chicken with roasted broccoli and sweet potato |
| Dessert | Greek yogurt parfait with berries and almonds |
The bottom line
Choosing anti-inflammatory meats like fatty fish, grass-fed beef, pasture-raised poultry, and bone broth can help fight chronic inflammation when paired with other healthy diet and lifestyle habits. Limiting intake of processed and fried meats is also beneficial.
Talk to your doctor or dietitian to develop a balanced anti-inflammatory diet personalized to your health needs and goals.