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There certainly has been a lot of talk about the anti-inflammatory foods in the last 10 years or so but what exactly is inflammation? Surprisingly, inflammation is actually here to protect us.
What is Inflammation?
Inflammation is the body’s way of fending off invaders or threats. For example, bad bacteria, virus’ and even the thorn in your finger explained the National Library of Medicine.
But too much inflammation or chronic inflammation is harmful to our health. The National Institute for Environmental Health Sciences states diseases such as rheumatoid arthritis, heart disease, high blood pressure, gastrointestinal disorders, autoimmune diseases, cardiovascular disease and diabetes are all associated with increased inflammation.
While you can’t really see inflammation, a few symptoms include fatigue, body aches and pains, physical tiredness, compromised immune system and digestive issues says Everlywell.
That is why an anti-inflammatory diet is so beneficial. Food is our cheapest medicine. The food you eat can either cause inflammation or help reduce it.
Throughout history, whole foods, herbs, and teas have been used as natural remedies to assist the body’s healing, according to the Encyclopedia.
That being said, being more selective of the food you eat can be a big part of some easy lifestyle changes. It doesn’t have to be difficult. You can start by swapping one or two items in your diet for a healthier alternative.
Anti-Inflammatory Diet
Let me reassure you, there’s not one size fits all diet. An anti-inflammatory diet can fit into a vegan diet, a gluten-free diet, a dairy-free diet, a Mediterranean diet, or a variety of vegetarian diets.
This is because these diets naturally avoid many inflammatory foods. Foods such as meat and dairy products, ultra processed foods and refined sugars are mostly avoided in the healthiest diets around the world.
Gluten-Free and Dairy-Free
Also, if you have food sensitivities to dairy or are diagnosed with celiac disease, it’s super important to avoid certain foods that will inflame your body. According to this article, anti-inflammatory diets can actually have a protective effect on those people with these autoimmune disorders. Meaning your body is less likely to have a negative immune response.
Plant Based Foods
By incorporating more nutrient-dense foods, like fresh fruit, vegetables, healthy fats, and whole grains, like brown rice and quinoa, your body has access to more phytonutrients and bioactive compounds. These compounds are responsible for fighting chronic inflammation and disease says Jennifer Weinburg.
Plant-based foods which are widely known to reduce inflammation. Some anti-inflammatory plant foods include leafy greens, cruciferous vegetables, nuts, seeds, and bell peppers. These are some great options to add to your grocery list.
Additionally, if you are dairy free or sensitive to dairy, swap your whole milk for plant milks such as coconut milk, soy milk, or almond milk.
Diets that are primarily based around plant foods are very common in the healthiest areas of the world, including the Blue Zones.
Blue Zones
Blues Zones are specific areas around the world that are home to some of the healthiest and longest living people ever recorded. These communities eat mainly fruits, nuts, vegetables and grains. And drink only water. An occasional glass of wine. Sugar practically does not exist to them, only the natural sugar found in fruit.
Blue Zones are largely free from obesity, heart disease, cancers, and chronic diseases says Eliza Barclay, in Eating to Break 100: Longevity Diet Tips From The Blue Zones.
These impressive people are proof that an anti-inflammatory diet or plant-focused diet work and are beneficial. So what are some specific foods to eat or avoid when it comes to inflammation?
Foods to Avoid
Unfortunately, the American diet is loaded with inflammatory foods. According to Harvard Health, these are the top 5 types of food to avoid.
- Red meat and processed meat including bacon, hot dogs, lunch meat, or other cured meats
- Refined grains such as white breads, pastas, or pastries
- Sodas or other sweetened beverages
- Fried foods such as French fries
- Margarine, shortening, lard
Foods to Eat
Harvard Health advises the best foods to eat to reduce inflammation.
- Leafy vegetables such as spinach and kale
- Vegetable oil (like olive oil)
- Nuts like almonds and walnuts
- Fruits including strawberries, blueberries, cherries
- Tomato’s
- Fatty fish such as mackerel, salmon, sardines
Additionally, in this article by Hone Health, Mark Hyman recommends food like
- Avocado
- Dark chocolate
- Green tea
- Broccoli
- Turmeric
Read more
To live the fullest, happiest, and healthiest lives strive to eat more fruits and vegetables and less processed snacks and meats.
Just like Rome, the Blue Zones weren’t built in a day. Living a healthier life is a journey that takes time and effort. The good news is that inflammation is reversible. Small steps to improve your health including exercising, clean eating, and caring for your emotional and psychological well-being. These changes will contribute to longevity and prosperity for years and years to come.
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