THE ANTI-INFLAMMATORY DIET – YOUR COMPLETE GUIDE
Redness, swelling, itchiness, heat, pain… these are all signs of
inflammation. Sure, having a sore throat or a bug bite is one type of
inflammation. It’s when the inflammation is chronic (lasts for weeks or
longer) that we get concerned. When your body stays in an inflammatory state,
healthy cells can’t work as they are supposed to, potentially leading to
disease.
The foods we eat can either increase inflammation or reduce
inflammation – we have the power to prevent disease. How incredible is that?
And if you do have a chronic condition, you may even be able to manage it
better with the right eating plan.
WHAT CAN YOU EAT TO LOWER
INFLAMMATION?
OMEGA-3
FATTY ACIDS
These superhero fatty acids include EPA and DHA found in
fish. These omega-3s prevent omega-6s from causing inflammation AND can prevent
inflammatory signals AND they produce their own anti-inflammatory molecules.
It’s a triple-pronged anti-inflammatory impact that goes the distance!
Eating oily fish such as salmon,
trout or Arctic char at least 3 times a week can help lower inflammation. If
you have type 2 diabetes or rheumatoid arthritis, talk to your healthcare
provider about taking fish oil supplements. Research suggests they could lower
inflammation for people with these conditions .
If you’re not a fish fan, you can get
another type of omega-3s called ALA from vegetarian foods such as chia, flax or
hemp seeds or walnuts. These are also anti-inflammatory but haven’t been
studied as much as their fish-based counterparts.
VITAMINS
C AND E
These vitamins are antioxidant megastars that protect
cells from toxins, aging, you name it. Vitamins C and E boost the immune
system and lower overall inflammation.
Get your vitamin C on from bell
peppers, citrus fruit, guava, papaya, kiwis, strawberries, broccoli and
cabbage. No need to take in lots from supplements. You’ll just end up peeing it
out.
Vitamin E-rich foods
include almonds, sunflower seeds, hazelnuts, peanuts, wheat germ and eggs.
Vitamin E supplements might help lower pain and stiffness
in rheumatoid arthritis. Before taking vitamin E supplements, check with your
doctor to make sure it’s safe for you.
POLYPHENOLS
The anti-inflammatory power of some of your favourite
foods might surprise you! Fruits and veggies, whole grains, coffee and tea,
chocolate, olive oil, red wine, flaxseeds. Go for variety, go for produce in
different colours to get the widest variety of phytochemicals (plant nutrients).
Vegetables and fruit are all around
anti-inflammatory. They’re packed with nutrition and including plenty of them
in your eating plan is shown to lower signs of inflammation in the blood and
reduce the risk of a huge list of chronic diseases. Eat up!
PREBIOTICS AND PROBIOTICS
Both pre- and probiotics block the action of inflammatory
cytokines and increase the action of anti-inflammatory compounds. Hurrah!
Together, they form a dream team called synbiotics because they create synergy.
They’re better together like peanut butter and banana or chickpeas and tahini.
Prebiotics act as food for the
healthy bacteria in your digestive tract. When you eat a food that contains
prebiotics, the prebiotics travel through to your intestines where they are
fermented by the good bacteria, lowering the risk of colon cancer and otherwise
making you healthier and happier. Probiotics are healthy bacteria that boost
the immune system and are good for your digestive health.
Both prebiotics and probiotics act as
an army that prevents intruders from entering the gut. Back off, fellas! No
leaky gut here! Synbiotics are useful in irritable bowel syndrome and
inflammatory bowel disease (IBD), particularly pouchitis and possibly
ulcerative colitis.
Prebiotics are found in onions,
garlic, bananas, asparagus, artichokes,
soybeans and whole grain whole wheat.
Probiotics are found in fermented
foods such as kefir and yogurt and supplements (although the amount and type of
bacteria varies). Kimchi, sauerkraut and fermented soy foods like miso and
tempeh are also sources of probiotics but it’s tough to know how much.
GOOD CARBS
A high fibre, low glycemic index (low
GI) diet has been shown to be better than a high GI diet or low carb
diet for lowering inflammation. This is what I call a slow carb diet rich in whole grains and beans and lower in refined
carbohydrates like white bread, white rice and sugary beverages and sweets.
THE MEDITERRANEAN DIET
One of the best and most anti-inflammatory ways
of eating in the world is the Mediterranean diet. Research
suggests it may reduce belly fat and high blood sugar in people at risk
for heart disease. It ticks all the boxes on our list of what makes
an anti-inflammatory diet… and limits foods that promote inflammation.
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