You may have heard doctors and nutritionists recommend an anti-inflammatory diet. But what exactly is it, and how can you follow it while eating Indian food? This article explains the science behind the diet and offers a practical, Indian-friendly meal plan.
What Is an Anti-inflammatory Diet?
Inflammation is the body’s natural response to injury or infection. But when it becomes chronic, it can damage tissues and increase the risk of diseases like cancer, diabetes, asthma, and psoriasis.
An anti-inflammatory diet focuses on foods that reduce chronic inflammation and avoids those that trigger it.
Foods to Include
- Fresh vegetables and fruits (especially berries, amla, ber)
- Whole grains (jowar, bajra, oats)
- Lean proteins (legumes, fish, eggs)
- Healthy fats (nuts, seeds, olive oil, fatty fish)
- Anti-inflammatory spices: turmeric, ginger, garlic
Foods to Avoid
- Processed foods (chips, ready meals)
- Refined flour (maida)
- Sugary drinks (sodas, packaged juices)
- Deep-fried foods
- Red meat (mutton, pork)
- Sweets and baked goods (cakes, muffins)
- Frozen ready-to-cook meals
This diet is rich in antioxidants, which combat oxidative stress caused by poor diet, smoking, and pollution.
Can an Anti-inflammatory Diet Cure My Disease?
No—diet is not a replacement for medical treatment. If you have cancer or a chronic illness, always consult your doctor.
However, this diet can:
- Slow disease progression
- Reduce symptoms like pain and fatigue
- Lower the risk of developing cancer and other diseases
What Is an Indian Anti-inflammatory Diet?
Many online anti-inflammatory plans rely on ingredients like blueberries, broccoli, or brussels sprouts, which may be expensive or hard to find in India.
This plan uses locally available, affordable Indian foods with similar health benefits:
- Amla (gooseberry) instead of blueberries
- Cabbage, cauliflower (cruciferous vegetables)
- Turmeric, ginger, garlic as natural anti-inflammatories
You can adapt the plan seasonally based on local produce.
Download the full meal plan with recipes: Indian Anti-Inflammatory Meal Plan PDF.
Cooking Tips
- Add turmeric, ginger, and garlic generously to dishes.
- Use healthy oils like mustard, groundnut, or olive oil. Learn more about best oils for Indian cooking.
- Stay hydrated—keep water accessible throughout the day.
This plan benefits not just cancer patients, but anyone looking to improve long-term health.