Eating for Inflammation: A Beginner's Guide to the Anti-Inflammatory Diet

Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to a host of health problems. The anti-inflammatory diet is a way of eating that aims to reduce inflammation in the body by including certain foods and avoiding others.

One of the keys to an anti-inflammatory diet is eliminating grains and eating a variety of fruits and vegetables. These foods are rich in antioxidants and phytochemicals, which have been shown to have anti-inflammatory properties. Fruits and vegetables such as berries, leafy greens, and tomatoes are particularly good choices.

Foods that Reduce Inflammation

There are many foods that have been shown to have anti-inflammatory properties and can help fight inflammation in the body. Some of the most effective include:

• Fruits and vegetables: These foods are rich in antioxidants and phytochemicals, which have been shown to have anti-inflammatory properties. Berries, leafy greens, tomatoes, and cruciferous vegetables like broccoli and cauliflower are particularly good choices.
• Fish: Fish such as salmon, sardines, and tuna are high in omega-3 fatty acids, which have been shown to have anti-inflammatory properties. These healthy fats can help reduce inflammation in the body and improve heart health.
• Nuts and seeds: Nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds are also high in omega-3 fatty acids and can help fight inflammation. These foods are also a good source of protein and healthy fats.
• Olive oil: Extra-virgin olive oil is a good source of monounsaturated fats, which have been shown to have anti-inflammatory properties. This oil is also a good source of antioxidants and can help lower cholesterol levels.
• Herbs and spices: Many herbs and spices have anti-inflammatory properties, including turmeric, ginger, and garlic. These foods can be added to a variety of dishes to boost flavor and nutrition.
• Tea: Drinking tea, particularly green tea, can also help fight inflammation. Green tea is high in antioxidants, including catechins, which have been shown to have anti-inflammatory properties.

It's important to note that while these foods can help fight inflammation, they should be consumed as part of a balanced diet and should not be used as a replacement for medication or medical treatment.

Foods that Cause Inflammation

There are certain foods that have been linked to inflammation in the body and should be limited or avoided on an anti-inflammatory diet. Some of the most common inflammatory foods include:

• Processed foods: Processed foods often contain high levels of added sugar, sodium, and saturated fats, which can contribute to inflammation. These foods also lack important nutrients and can lead to weight gain.
• Red meat: Consuming large amounts of red meat, particularly processed meats such as bacon and sausages, can increase inflammation in the body. This is likely due to the high levels of saturated fats and chemicals such as nitrates and nitrites that are often found in these foods.
• Refined carbohydrates: Foods made with white flour, such as white bread, pasta, and pastries, can cause inflammation in the body. These foods are quickly broken down into sugar and can cause a spike in blood sugar levels.
• Trans fats: Foods that contain trans fats, such as fried foods and baked goods, can contribute to inflammation in the body. These fats have been linked to an increased risk of heart disease and other health problems.
• Alcohol: Consuming excessive amounts of alcohol can increase inflammation (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2842521/) in the body and can lead to a host of health problems, including liver disease and cancer.
• Dairy products: Some people may have difficulty digesting lactose, a sugar found in milk and dairy products, which can cause inflammation, bloating, and stomach discomfort.

In addition to choosing the right foods, it's also important to pay attention to portion sizes and to make sure you're not overeating. Eating too much of any food can cause stress on your body and contribute to inflammation.

It's also worth noting that some people may have food sensitivities or allergies that can contribute to inflammation. If you suspect this might be the case for you, it may be helpful to work with a healthcare professional to figure out which foods may be causing inflammation in your body. There are also many food sensitivity tests that your practitioner can order for you to get to the bottom of what is going on internally.

Everyone's body responds differently to different foods, so it's important to pay attention to how you feel after eating certain foods. If you suspect that a food is causing inflammation or other health problems, it may be helpful to speak with a healthcare professional and make adjustments to your diet.

Overall, the anti-inflammatory diet is about making mindful, healthy choices when it comes to food. By eating a variety of nutrient-rich fruits and vegetables, healthy fats, and limiting processed foods and saturated fats, you can help reduce inflammation in your body and improve your overall health.

If you are interested in lowering inflammation in your body through food or diving deep into your food sensitivities but don't know where to start, book a complimentary consultation with our Health Coach today! Together, you will work on making adjustments to your diet that may be causing inflammation in your body.