"Cut Out Dairy Immediately": The 'Anti-Inflammatory Diet' Trend on SNS... But What Do Studies Say?

Australian Researchers Examine the Reality of the "Anti-Inflammatory Diet"
"Completely Eliminating Dairy and Gluten Is Risky"
"A Balanced Diet Is the Key to Reducing Inflammation"

"Never eat dairy products, gluten, or sugar."

The so-called "anti-inflammatory diet," which claims that completely eliminating certain food groups can lead to weight loss, reduced abdominal bloating, and even a decrease in chronic inflammation, is rapidly spreading on social networking services (SNS). Popular influencers are fueling this trend by sharing "lists of foods you must never eat." However, experts have cautioned that the scientific evidence is limited and that such diets have little effect on most healthy individuals. While some people with specific medical conditions may benefit, indiscriminate dietary restrictions can actually lead to nutritional imbalances, they warn.

"Probiotics Can Actually Help Reduce Inflammation"

Dairy product stock photo. Getty Images Bank

On September 22 (local time), Professor Lauren Ball of the University of Queensland in Australia and Dr. Emily Birch of Southern Cross University published a joint article in the academic media outlet The Conversation, examining the reality behind the "anti-inflammatory diet" trending on SNS. The anti-inflammatory diet restricts foods identified as causing inflammation, such as gluten, wheat flour, and sugar, while encouraging the intake of probiotics (lactic acid bacteria).

The researchers stated that taking probiotic supplements is actually effective in reducing inflammation. They cited a meta-analysis of randomized controlled trials published in 2020, which found that probiotics improved blood inflammation markers not only in healthy individuals but also in people with certain medical conditions.

However, the researchers cautioned that further studies are needed to determine which strains and what dosages are optimal, warning against excessive consumption. Experts advised that while it is beneficial to moderately include probiotics in your daily diet, you should not believe exaggerated advertisements claiming that probiotics can "completely eliminate inflammation."

Should You Completely Eliminate Dairy and Gluten? ... Scientific Evidence Is Lacking

Milk stock photo. Photo by Getty Images Bank

On the other hand, the researchers pointed out that SNS advice to completely eliminate dairy products such as milk, cheese, and yogurt or gluten to reduce inflammation lacks scientific backing. Dairy or gluten only cause inflammation in people with specific allergies or celiac disease (a condition where gluten intake leads to malabsorption). Those with such conditions require medically supervised dietary restrictions, but avoiding certain food groups without a valid reason can result in nutritional imbalances.

Numerous studies conducted on healthy adults have shown that dairy products either have no negative effect on inflammation or may actually help suppress it. In particular, yogurt and cheese contain high amounts of probiotics that aid in reducing inflammation. While many believe that eliminating gluten can reduce chronic inflammation and improve digestive issues or chronic fatigue, there is little research to support these claims. On the contrary, regular consumption of whole grains containing gluten has been shown to reduce inflammation and have a positive impact on health.

"There Is No 'List of Foods You Must Never Eat'... For Healthy People, 'Balance' Is Key"

Cheese stock photo. Pixabay

The researchers stated that the "anti-inflammatory diet" can be helpful for patients with certain medical conditions. According to their findings, it is effective in cases where chronic inflammation contributes to worsening symptoms or disease progression, such as polycystic ovary syndrome, endometriosis, autoimmune diseases, and arthritis. However, they advised that such patients should seek professional guidance to ensure a safe and balanced diet tailored to their individual needs.

In contrast, for healthy individuals, there is no need to "completely ban" any particular food group, and a balanced diet remains the most effective anti-inflammatory strategy, the researchers emphasized. In particular, they recommended the Mediterranean diet, which is based on vegetables, fruits, whole grains, fish, olive oil, and nuts. Combining this with regular physical activity, sufficient sleep, and moderation or abstinence from alcohol and smoking can greatly help suppress inflammation. The researchers stated, "Lists of 'foods you should never eat' circulating on SNS are often not scientifically verified," and advised, "Dietary balance and lifestyle improvements are the true keys to fighting inflammation."

This content was produced with the assistance of AI translation services.