Chronic body stresses are closely associated with inflammation, which in turn increases vulnerability to various conditions such as infections, cancer, obesity, and depression. The Dietary Inflammatory List (DIL) serves as a comprehensive guide to evaluate the impact of dietary choices on inflammation and stress levels within the body, utilising cited data sourced from multiple countries and sites compiled by PPHM Research Team (scientifically validated and reviewed).
By assessing the inflammatory potential of different foods, the DIL enables individuals to make informed dietary decisions aimed at reducing stress and inflammation. Specifically, the list contains both anti-inflammatory foods and pro-inflammatory foods. Anti-inflammatory foods generally include items rich in antioxidants, omega-3 fatty acids, and fibre, whereas pro-inflammatory foods typically contain high levels of saturated fats, trans fats, cholesterol, and refined carbohydrates.
Adjusting the balance of anti-inflammatory and pro-inflammatory foods in daily consumption can potentially mitigate the adverse effects of stress and inflammation. Therefore, consulting the DIL can be a valuable strategy for individuals seeking to manage stress through dietary modifications.
The Dietary Inflammatory List (DIL)
Foods that reduce stress and help lower inflammation:
Turmeric
Turmeric is one of the highest-scoring anti-inflammatory foods according to the dietary inflammatory index. It has a long history in traditional holistic medicine. Available often in powder form, turmeric can be easily incorporated into liquid foods and drinks such as soups, sauces, coffee, tea, and smoothies.
Fibre
The recommended daily intake for fiber is approximately 25 grams for women and 38 grams for men. Studies suggest that an additional 5 grams of fiber per day can be beneficial. High-fiber foods include chia seeds, lentils, chickpeas, Brussels sprouts, oranges, and soybeans. Consuming the skin of fruits and vegetables, after thorough cleaning, can also increase dietary fiber intake.
Polyphenols
Polyphenols are compounds that contribute significantly to the health benefits of many plant foods. Foods rich in polyphenols include coffee, cacao/chocolate, legumes, red wine, and grapes. Specific polyphenols, such as flavanols, flavones, and flavanones (found in tea, herbs, olive oil, tomatoes, potatoes, spices, citrus fruits, nuts, beans, and apples), have been linked to weight loss. Ellagic acid, a polyphenol found in berries, has been shown to reduce skin wrinkles from radiation and help control blood pressure and cholesterol.
Beta Carotene
Beta carotene is abundant in foods such as spinach, kale, cantaloupe, oranges, and blackcurrant juice. These foods can be easily integrated into the diet by blending them into juices or adding them to salads.
Magnesium
Magnesium is commonly found in seeds (e.g., pumpkin or chia), nuts, beans, and whole grains. A nutritious way to start the day is by adding these foods to a bowl of oatmeal. Combining them with polyphenol-rich foods like dark chocolate and berries can contribute to a diet that reduces inflammation.
Ginger, Garlic, Onions
These plants are known for their health benefits and high rankings on the dietary inflammatory index. Ginger, in particular, is rated highly for its anti-inflammatory properties. Ginger tea is an excellent way to incorporate this root into your diet.
Vitamins
In the context of reducing inflammation:
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Vitamin D: Found in fish, eggs, fortified milk, mushrooms.
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Vitamin C: Found in peppers, citrus fruits, kiwis, broccoli.
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Vitamin E: Found in nuts/vegetable oils, seeds, grains.
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Vitamin A: Found in leafy greens, orange and yellow fruits/vegetables, tomato products, fish oils.
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Vitamin B6: Found in chickpeas, fish, poultry, starchy vegetables.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for reducing inflammation. Fatty fishes and other seafood (e.g., salmon, sardines, mackerel, tuna, oysters) are excellent sources of EPA and DHA omega-3s. Plant sources like seeds and nuts provide ALA omega-3s, which can be converted to EPA and DHA in limited amounts by the body.
Zinc
Zinc is often taken for colds and flu but also helps reduce inflammation. It is found in shellfish (e.g., oysters, crabs, lobsters) and pumpkin/squash seeds and nuts. Soups or trail mixes incorporating these foods can boost zinc intake.
B Vitamins
B vitamins—especially folic acid, vitamin B6, and vitamin B12—are crucial for optimal nervous system function. Meat/seafood and dairy products typically provide sufficient B vitamins. Preparing stews or smoothies with low-fat milk/yogurt can help manage stress throughout the week.
To reduce stress through diet, it is beneficial to incorporate foods known for their anti-inflammatory properties and to understand the Dietary Inflammatory List (DIL). Balancing the consumption of pro-inflammatory foods, often consumed during periods of stress, with anti-inflammatory options can help mitigate stress effects. Preparing healthy, flavourful foods in advance ensures they are readily available when needed. This proactive approach allows for better dietary choices during stressful times. When discussing stress management strategies, you can highlight these evidence-based foods that help reduce stress.
References and Sources
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Shivappa N, Steck SE, Hurley TG, et al. Designing and developing a literature-derived, population-based dietary inflammatory index. Public Health Nutr. 2014;17(8):1689-1696.
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Iddir M, Brito A, Dingeo G, et al. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020;12(6):1562.
DOI: 10.3390/nu12061562 -
Durazzo, A, Lucarini, M, Souto, EB, et al. Polyphenols: A concise overview on the chemistry, occurrence, and human health. Phytotherapy Research. 2019; 33: 2221– 2243.
DOI: 10.1002/ptr.6419 -
NIH Office of Dietary Supplements. Magnesium: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Aug 11, 2021.
Magnesium Fact Sheet -
NIH Office of Dietary Supplements. Vitamin C: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Mar 26, 2021.
Vitamin C Fact Sheet -
NIH Office of Dietary Supplements. Vitamin A: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Mar 26, 2021.
Vitamin A Fact Sheet -
NIH Office of Dietary Supplements. Vitamin B6: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Mar 26, 2021.
Vitamin B6 Fact Sheet -
NIH Office of Dietary Supplements. Omega 3: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Aug 4, 2021.
Omega-3 Fatty Acids Fact Sheet -
NIH Office of Dietary Supplements. Zinc: fact sheet for health professionals. Dietary Supplement Fact Sheets. Updated Dec 7, 2021.
Zinc Fact Sheet -
Kris-Etherton PM, Petersen KS, Hibbeln JR, et al. Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev. 2021;79(3):247-260.
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U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. Health.gov. December 2015.
2015-2020 Dietary Guidelines
