ANTI-INFLAMMATORY DIET

What is an anti-inflammatory diet?

An anti-inflammatory diet consists of foods that reduce inflammation and can help with high cholesterol, blood pressure, and blood sugar. Some specific food types with anti-inflammatory or antioxidant properties include omega-3 fatty acids found in fish such as salmon, tuna, and nuts; vitamin C in citrus fruits and vegetables; polyphenols found in berries, dark chocolate, and coffee; and fiber-rich foods such as asparagus and bananas.¹

Two commonly considered anti-inflammatory diets are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Both aim to reduce the amount of processed foods in your diet. The Mediterranean diet is primarily plant-based and consists of vegetables, fruits, fish, whole grains, beans, nuts and seeds, eggs, and olive oil. Moderate portions of dairy are included with options such as skim or 1% milk and low-fat Greek or plain yogurt. Red meat or processed meat is limited in this diet. The goal is to eat two to three servings of fruit and four or more servings of vegetables daily.²

The DASH diet is specifically designed to help prevent or lower blood pressure and cholesterol. It consists of foods rich in potassium, calcium, and magnesium, such as vegetables, fruits, whole grains, fish, low-fat dairy products, beans, and nuts, like the Mediterranean diet. The DASH diet focuses on limiting salt intake to 2,300 mg a day or even 1,500 mg a day.³ This diet also reduces alcohol and caffeine intake to lower blood pressure.

How can an anti-inflammatory diet help alleviate certain long COVID symptoms?

It is believed that long COVID symptoms may be due to a continuously hyperactive immune system even after the infection has passed, leading to a high inflammatory state. An anti-inflammatory diet can lessen the effects of the elevated inflammatory mediators in the body to help mitigate some long COVID symptoms. Foods in the Mediterranean and DASH diet have anti-inflammatory, antioxidant, and anti-thrombotic (or anti-clot forming) properties that help against cardiovascular disease and can address long COVID symptoms such as muscle and joint pains, sleep quality, and mood disorders such as depression.⁴

What evidence supports the use of an anti-inflammatory diet for long COVID?

There is growing evidence that COVID alters the gut microbiome and can result in more significant colonization of inflammation-associated bacteria. As a result, anti-inflammatory diets can aid in relieving symptoms caused by changes in the gut microbiome.⁵ Adherence to an anti-inflammatory diet has been negatively associated with COVID infections and may also reduce the length of hospital stays for COVID patients over 65 years old.⁶ Polyphenols and antioxidants in plant-based diets are associated with beneficial impacts on cognitive and mental health. In addition, a plant-based diet has demonstrated improved musculoskeletal pain and pain from osteoarthritis, rheumatoid arthritis, and chronic fibromyalgia.⁴ Omega-3 fatty acids and unsaturated fats may be beneficial in post-COVID depression; however, trial results are inconclusive.⁷

What are some things to watch out for with an anti-inflammatory diet?

Certain components of an anti-inflammatory diet, such as nuts, fish, and shellfish, can be allergens for certain people. Thus, these individuals may have challenges adhering to this diet. Because the anti-inflammatory diet reduces dairy intake, it is important to supplement calcium and vitamin D in other ways to prevent a deficiency.

References:

1)      Snead L. Anti Inflammatory Diet. Johns Hopkins Medicine. Accessed November 2, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

2)      Mayo Clinic Staff. Mediterranean diet for heart health. Mayo Clinic. Accessed November 2, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801#:~:text=Plant%20based%2C%20not%20meat%20based&text=That%20means%20meals%20are%20built,only%20once%20in%20a%20while

3)      Mayo Clinic Staff. DASH diet: healthy eating to lower your blood pressure. Mayo Clinic. Accessed November 2, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

4)      Storz MA. Lifestyle Adjustments in Long-COVID Management: Potential Benefits of Plant-Based Diets. Curr Nutr Rep. 2021 Dec;10(4):352-363. doi: 10.1007/s13668-021-00369-x

5)      Zhou B, Pang X, Wu J, Liu T, Wang B, Cao H. Gut microbiota in COVID-19: new insights from inside. Gut Microbes. 2023 Jan-Dec;15(1):2201157. doi: 10.1080/19490976.2023.2201157

6)      Ling V, Zabetakis I. The Role of an Anti-Inflammatory Diet in Conjunction to COVID-19. Diseases. 2021 Oct 29;9(4):76. doi: 10.3390/diseases9040076

7)      Lange KW. Omega-3 fatty acids and mental health. J Glob Health. 2020 Mar;4(1):18-30. doi: 10.1016/j.glohj.2020.01.004

Active CVID Trials: Long COVID, inflammatory diet | Card Results | ClinicalTrials.gov