The 'anti-inflammatory' diet is all the rage on social media, with influencers touting its benefits for de-bloating, fat loss, and glowing skin. But what's the truth behind this trend? Zoe Brain, an accredited practicing dietitian and co-founder of Brain of a Dietitian, weighs in. She explains that the core of the anti-inflammatory diet is similar to the Mediterranean diet, emphasizing vegetables, fruits, whole grains, nuts, extra virgin olive oil, and oily fish. It avoids ultra-processed foods, alcohol, refined carbohydrates, and saturated fats, all linked to low inflammation and improved long-term health. However, the online version often glamorizes the Mediterranean diet with 'prettier bowls, wellness language, and a Gen-Z filter'.
Brain warns against quick fixes like shots, juices, or cutting out food groups, as these can lack the fiber, variety, and nutrients essential for gut health. She clarifies that bloating is often a digestive issue, not inflammation, and people often associate carbohydrates with bloating due to their storage as glycogen. This can lead to a false sense of de-bloating when carbohydrate intake drops suddenly.
Regarding skin health, Brain emphasizes that while there's a link between nutrition, gut health, inflammation, and skin health, it's not as simple as 'eating salmon and berries for glowing skin'. Skin health is influenced by hormones, genetics, stress, skincare routines, and underlying medical conditions. A balanced diet rich in omega-3 fats, zinc, vitamin C, vitamin E, fiber, and polyphenols may support skin health and reduce inflammatory load. Mediterranean-style dietary patterns have shown promise in managing inflammatory skin conditions like acne and psoriasis.
Brain advises caution when taking online nutrition advice, especially from those who may not be qualified. She recommends seeking advice from a qualified dietitian for personalized guidance on managing bloating, fatigue, or discomfort. In conclusion, while the anti-inflammatory diet has some science-backed principles, it's important to approach it with caution and seek professional advice when needed.
