An anti-inflammatory diet is based on consuming foods that help reduce inflammation in the body, thereby supporting overall health. It also encourages reducing the excessive intake of processed foods, refined sugars, trans fats, and alcohol with the goal of preventing chronic diseases and improving general well-being.

But… is the anti-inflammatory diet truly a magical solution to eliminate inflammation? Below, we’ll explore its foundations and reflect on whether it’s just a passing trend or a genuinely beneficial approach to our health.

Marta Florido – Neolife Nutrition Unit

What is inflammation?

Inflammation is the body’s necessary and natural response to combat an infection or an internal (such as an autoimmune disease) or external (like a virus or bacteria) threat to our well-being.

Low-grade chronic inflammation can damage body tissues and impair normal organ function, which highlights the importance of finding strategies to reduce it. One of the most effective ways to manage inflammation is through diet, by adopting a nutritional approach rich in anti-inflammatory foods.

Foundations of the anti-inflammatory diet

The anti-inflammatory diet is based on consuming foods that modulate the body’s inflammatory response, helping to reduce the production of inflammatory mediators such as pro-inflammatory cytokines. This dietary approach not only seeks to reduce inflammation but also aims to promote overall health and prevent diseases associated with chronic inflammation.

In other words, an anti-inflammatory diet is one that is rich in compounds with anti-inflammatory properties, such as vitamins B, C, and E, antioxidants and polyphenols found in fruits and vegetables, and minerals like selenium and magnesium. These compounds play a key role by helping to resolve inflammatory processes or by being part of the body’s defense system, thus helping prevent the onset of inflammation.

Key foods in the anti-inflammatory diet

1. Fruits and vegetables: Essential in any anti-inflammatory diet due to their high content of antioxidants, vitamins, and minerals. Vibrantly colored fruits and vegetables—such as berries, apples, oranges, leafy greens like spinach, and broccoli—contain flavonoids and carotenoids, compounds with strong anti-inflammatory properties that help neutralize free radicals and reduce oxidative stress in the body.
2. Omega-3 fatty acids: Omega-3s are well known for their powerful anti-inflammatory effects. They are mainly found in fatty fish (preferably small oily fish like sardines, anchovies, mackerel, horse mackerel… and also salmon, tuna, mackerel), walnuts, chia seeds, and flaxseeds. These fatty acids lower levels of inflammatory molecules such as prostaglandins and cytokines.
3. Spices and herbs: Certain spices have potent anti-inflammatory properties. Turmeric and its active compound curcumin have been widely studied for their inflammation-reducing effects, especially when combined with black pepper and a fat like coconut oil (see “golden paste” recipe). Other spices such as ginger, garlic, and cinnamon also help reduce inflammation thanks to their bioactive compounds.
4. Whole grains: Whole grains such as oats, quinoa, brown rice, and whole wheat are fundamental in an anti-inflammatory diet as they are high in fiber. Fiber supports gut health and helps reduce inflammation by promoting the production of short-chain fatty acids, which modulate the immune response.
5. Extra virgin olive oil: This oil is rich in oleic acid, a type of monounsaturated fat with proven anti-inflammatory effects. It also contains antioxidants such as polyphenols, which reduce inflammation and protect cells from oxidative damage.
6. Legumes and nuts: Legumes (lentils, chickpeas, beans) and nuts (almonds, walnuts, pistachios) are excellent sources of plant-based protein, fiber, and healthy fats—all of which contribute to reducing inflammation. Additionally, legumes have a low glycemic index, helping to control blood sugar levels and prevent inflammation linked to metabolic syndrome. If you find that legumes cause bloating or gas, try consuming them in different ways.

Tips to make legumes more digestible

1. Soak legumes: Soaking dried legumes before cooking helps eliminate complex sugars (oligosaccharides) that may cause gas and bloating. Soak them overnight.
2. Cook thoroughly: Cook legumes until they are very tender. Slow cooking or low-heat simmering helps break down hard-to-digest compounds.
3. Discard soaking water: After soaking, discard the water and use fresh water for cooking.
4. Use digestive spices: Adding spices to legumes not only enhances flavor but also aids digestion. Some spices that help reduce gas and bloating include cumin, fennel, turmeric, clove, and ginger.
5. Introduce gradually: If you’re not used to eating legumes regularly, incorporate them slowly into your diet and eat them slowly as well.
6. Choose canned legumes: Canned legumes like lentils or chickpeas are already cooked and soaked, making them easier to digest than dried ones. Be sure to rinse them well to remove excess sodium and preservatives.
7. Avoid combining with hard-to-digest foods: Don’t mix legumes with heavy foods like red meat, sausage, or blood sausage.
8. Stay hydrated: Drink enough water when eating legumes, as their fiber content needs fluids to be properly processed.

Foods to reduce in an anti-inflammatory diet

In addition to including anti-inflammatory foods, it is important to avoid those that may promote inflammation in the body. These include:

1. Refined sugars and processed carbohydrates: These can spike blood glucose levels, which in turn raise insulin levels—a factor that promotes chronic inflammation. Examples include sugary drinks, pastries, cookies, and white bread.
2. Trans fats and saturated fats: Trans fats (found in fried and processed foods) and saturated fats (from animal products like red meat, butter, and full-fat dairy) can increase inflammation by altering immune cell activity.
3. Excess alcohol: Excessive alcohol intake can increase systemic inflammation and impair liver function, contributing to chronic inflammatory diseases.

Benefits of the anti-inflammatory diet

Adopting an anti-inflammatory diet can offer numerous health benefits, both short- and long-term:

• Reduced risk of chronic diseases: The anti-inflammatory diet has been shown to lower the risk of developing cardiovascular disease, type 2 diabetes, arthritis, and certain types of cancer.
• Improved gut health: A diet rich in fiber and antioxidants supports a healthy gut microbiome, which in turn boosts immune function and reduces intestinal inflammation.
• Weight control: By promoting the intake of wholesome, nutrient-dense foods, this diet can also help manage body weight—a key factor in reducing inflammation.

A closer look at the anti-inflammatory diet

By now, you’ve likely heard about the anti-inflammatory diet from various sources, not just in this article. Nowadays, it’s often presented more as a marketing tool promising to solve all our health problems—especially inflammation—almost like a magical cure.
That’s why I want to stress that healthy eating shouldn’t be based on temporary trends or overly restrictive diets. The key lies in flexibility and sustainability, which can only be achieved through the consumption of a wide variety of fresh foods that include all the macronutrients and micronutrients the body needs.
Fruits and vegetables, for instance, are crucial not just for their vitamins and minerals, but also for their fiber, which supports healthy digestion and regulates the immune system. Healthy fats, like those found in avocados, nuts, and olive oil, are essential for cardiovascular health. High-quality proteins, from either animal or plant sources, are vital for maintaining muscles and other tissues. And complex carbohydrates from foods like whole grains and legumes provide sustained energy without causing blood sugar spikes.
Therefore, I don’t believe the anti-inflammatory diet is the answer to all our problems, nor is it something magical. The focus should be on promoting a balanced, diverse, and flexible eating pattern, where the goal isn’t to completely eliminate certain foods, but rather to integrate healthy options into our daily routine—alongside an active lifestyle—without falling into extremes. There is no miracle diet, only a conscious, balanced, and flexible lif.

BIBLIOGRAPHY

(1) Un doctor explica las mentiras de las dietas “antiinflamatorias” a través de una escala de alimentos saludables. https://www.diariodesevilla.es/salud/nutricion-bienestar/doctor-explica-mentiras-dietas-antiinflamatorias_0_2002085290.html

(2) Carballo-Casla A, García-Esquinas E, Lopez-Garcia E, Donat-Vargas C, Banegas JR, Rodríguez-Artalejo F, Ortolá R. The Inflammatory Potential of Diet and Pain Incidence: A Cohort Study in Older Adults. J Gerontol A Biol Sci Med Sci. 2023 Feb 24;78(2):267-276. doi: 10.1093/gerona/glac103. PMID: 35512270.

(3) Marx W, Veronese N, Kelly JT, Smith L, Hockey M, Collins S, Trakman GL, Hoare E, Teasdale SB, Wade A, Lane M, Aslam H, Davis JA, O’Neil A, Shivappa N, Hebert JR, Blekkenhorst LC, Berk M, Segasby T, Jacka F. The Dietary Inflammatory Index and Human Health: An Umbrella Review of Meta-Analyses of Observational Studies. Adv Nutr. 2021 Oct 1;12(5):1681-1690. doi: 10.1093/advances/nmab037. PMID: 33873204; PMCID: PMC8483957.

(4) Calder, P. C. (2017). Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? British Journal of Clinical Pharmacology, 83(1), 84–97.

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Have you ever wondered whether soy is truly good for your health or if it actually hides potential dangers? In recent years, soy has gained popularity in Western diets, but it has also been the subject of many myths and concerns—particularly regarding its impact on hormonal health and cancer.

In this article, we’ll debunk the most common myths about soy and explore the real benefits this food can offer your health—from its role as a protein source to its positive effects on cardiovascular health and menopause. Discover what science really says about soy and how to take advantage of its properties to enhance your well-being.

Marta Florido – Neolife Nutrition Unit

Soy: A Leguminous Seed

Soy is classified as a legume and is known for its beneficial fatty acid profile. Although its consumption has increased in recent years, soy has been a staple in Asian cuisine for over two thousand years. In other words, it has been part of the human diet for millennia, long before becoming popular in other parts of the world.

The origin of this legume—also known as soybean—can be traced back to China, where it has been consumed for around 2,000 years. It remained unknown in the rest of the world until the 7th century when it spread to Japan. Europe was introduced to it in the 17th century, and the United States in the early 19th century.

In Spain, soy is one of the most consumed legumes, yet paradoxically, one of the least cultivated. This means we depend heavily on imports. However, the region with the most soy production in Spain is Andalusia, especially the mid and upper Guadalquivir valley.

• Common soy: The variety that has been consumed in China for millennia.
• Green soy (mung beans): Originally from India, it produces the popular soybean sprouts known today. It has a mild taste and aids digestion.
• Azuki soy: Deep maroon in color, it’s ideal for stews and contains about half the carbohydrate content of regular soybean

Two Main Categories of Soy

Fermented soy: Has prebiotic properties and may enhance the population of beneficial bacteria in our gut microbiota.

• Nattō: Made only with soybeans and the fermenting bacterium Bacillus subtilis (var. natto), it undergoes short fermentation (24–48 hours) and has a strong bitter taste. It’s a great source of protein, iron, potassium, and vitamin K2.
• Tempeh: A fermented soy product from Indonesia, made by fermenting soybeans with Rhizopus fungi.
• Miso: Fermented soy paste aged from a few months to a year with Aspergillus oryzae, salt, and sometimes rice or other grains. Used in miso soup and cooking, it aids digestion and supports gut health.

Unfermented soy:

• Soy milk: One of the few plant-based milks that doesn’t require emulsifiers, thanks to soy’s fatty acid profile. It’s made by soaking, grinding, extracting, cooking, and homogenizing soybeans. Choose versions with no added sugars.
• Tofu: Soy curd, typically coagulated with calcium sulfate or calcium chloride (check the label to confirm it’s a calcium source).
• Textured soy protein: Made from defatted soy flour, which is extruded under high heat and pressure to create a fibrous texture similar to meat. It is very rich in protein (50–55 g per 100 g) and fiber. Rehydrate with broth and spices for flavor.
• Edamame: Immature soybeans harvested before fully ripening, usually boiled or steamed and served with salt. A great source of plant protein, fiber, vitamins (like folate), and minerals (like iron and magnesium).

Myths and Facts About Soy

Below, we’ll debunk some of the most common myths surrounding soy consumption.

• Does soy harm the thyroid?

In the 1990s, some studies in rats suggested that soy isoflavones could cause hyperthyroidism or reduce thyroid hormone production. However, in 2018, the EFSA concluded that isoflavones do not affect thyroid function. That said, it’s important not to consume soy milk at the same time as thyroid medication (levothyroxine)—but the same applies to cow’s milk. Levothyroxine should always be taken on an empty stomach, 1–2 hours before any food or drink.

• Does soy increase cancer risk?

This is another common myth. Years ago, there was concern in the scientific community that soy isoflavones (phytoestrogens) might act like estrogen in the body and worsen cancer outcomes. However, recent research shows that moderate soy consumption does not increase cancer risk and may even offer health benefits. Soy isoflavones can also help relieve menopause symptoms. One study showed that they reduce the severity of hot flashes by 26% and their frequency by 20%. Therefore, adding soy to the diet during menopause can be beneficial.

Research also indicates that women undergoing breast cancer treatment with tamoxifen who also supplement with soy isoflavones respond better to treatment. One study of over 5,000 women with breast cancer found that those who consumed more soy protein had significantly lower risk of death or cancer recurrence.

• Is soy a good source of protein?

Soy protein is a complete protein, meaning it contains all the essential amino acids the body needs, making it an excellent choice for vegetarian or vegan diets.

Scientific evidence supports soy’s protein quality:

1. Amino acid profile: Similar to animal proteins, especially rich in lysine and leucine, key for muscle protein synthesis and recovery.
2. Digestibility: Slightly lower than animal proteins but still high. Its PDCAAS (Protein Digestibility-Corrected Amino Acid Score) is 1.0—the highest possible score.
3. Compared to other plant proteins: Soy protein outperforms pea, rice, and wheat proteins in amino acid profile and absorption efficiency.

In short, soy protein is considered high quality due to its complete amino acid profile, high digestibility, and effective use by the body.

• Is soy good for cardiovascular health?

Scientific evidence shows that consuming soy and soy products (like tofu, tempeh, and soy milk) may improve cardiovascular health by lowering LDL cholesterol, enhancing vascular function, and reducing blood pressure—all of which lower the risk of heart disease.

In fact, Asian populations with high soy consumption show lower rates of cancer and cardiovascular disease compared to Western populations.

Combine Soy with Prebiotic Foods

Consuming soy isoflavones together with prebiotic foods like resistant starch (found in green bananas, legumes, cold potatoes, and oats) enhances their benefits. Tousen et al. (2016) found that combining isoflavones with resistant starch for 6 weeks increased the gut’s production of equol (a more active form of isoflavones). This improvement was due to increased proliferation of Bifidobacterium spp. in the gut microbiota.

Conclusion

Soy, a food with a rich history, continues to be a staple in many diets due to its health and nutritional benefits. Despite persistent myths—about thyroid issues or cancer risk—current scientific evidence refutes these fears. In fact, moderate soy intake has proven beneficial, particularly for reducing menopause symptoms and supporting cardiovascular health.

Soy is an excellent source of complete protein with essential amino acids, making it ideal for vegetarian and vegan diets. Fermented soy products like tempeh and miso offer added prebiotic benefits for gut health.

Soy consumption has also been shown to reduce LDL cholesterol and improve vascular function, reinforcing its role in heart health. Including soy and its derivatives in your daily diet not only enriches your protein intake, but also promotes a healthier lifestyle.

BIBLIOGRAPHY

(1) González Cañete, Natalia, & Durán Agüero, Samuel. (2014). Isoflavonas de soya y evidencias sobre la protección cardiovascular. Nutrición Hospitalaria, 29(6), 1271-1282. https://dx.doi.org/10.3305/nh.2014.29.6.7047

(2) Shu XO , Zheng Y , Cai H, et al. Ingesta de alimentos de soya y supervivencia al cáncer de mama. JAMA. 2009;302(22):2437–2443. doi:10.1001/jama.2009.1783

Brahe, L. K., Le Chatelier, E., Prifti, E., Pons, N., Kennedy, S., Blædel, T., … Larsen, L. H. (2015).

(3) Tousen, Y., Matsumoto, Y., Matsumoto, C., Nishide, Y., Nagahata, Y., Kobayashi, I., et al. (2016).

(4) https://www.cancer.org/es/cancer/noticias-recientes/la-soya-y-el-riesgo-de-cancer.html

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