There is no one anti-inflammatory diet, rather,
there are diets designed around foods that are believed
to decrease inflammation and which shun foods that
aggravate the inflammatory processes.
Many anti-inflammatory diets are based around whole grains,
legumes, nuts, seeds, fresh vegetables and fruits, wild
fish and seafood, grass-fed lean turkey and chicken
which are thought to aid in the bodies healing of
inflammation.
They exclude foods that are thought
to trigger inflammation such as refined grains, wheat,
corn, full-fat dairy, red meat, caffeine, alcohol, peanuts,
sugar, saturated and trans-saturated fats.
The common foundation of anti-inflammatory
diets is the belief that low grades of inflammation are
the precursor and/or antagonizer to many chronic diseases.
Once removed, the body can begin healing itself.
Foods that reduce chronic inflammation
Whole grains
Research has shown that diets high in
whole grain products are associated with decreased
concentrations of inflammatory markers and increased
adiponectin levels. The protective effects of a diet high
in whole grains on systemic inflammation may be
explained, in part, by reduction in overproduction of
oxidative stress that results in inflammation.
Legumes
Diets high in legumes are inversely related to
plasma concentrations of C-reactive protein (CRP).
Nuts, seeds
Nuts and seeds are rich in unsaturated fat and
other nutrients that may reduce inflammation. Frequent
nut consumption is associated with lower levels
of inflammatory markers.
Fresh vegetables
Green leafy vegetables, and brightly colored vegetables
provide beta-carotene; vitamin C and other
antioxidants have been shown to reduce cell damage
and to have anti-inflammatory effects. Aim for 3 or
more servings per day.
Fresh fruits
Flavonoids found in fresh fruits among other substances
are thought to increase the antioxidant effects
of vitamin C. research has shown that fruits have an
anti-inflammatory effect. Aim for two or more servings
daily.
Wild fish and seafood
Oily fish such as Herring, Mackerel, Salmon and
Trout are an excellent source of omega-3 fatty acids, as
are shellfish such as mussels and clams. Including fish
or seafood high in omega-3 fatty acids at least three
times a week is recommended.
Lean poultry
Protein is used in the body to repair and manufacture
cells, make antibodies, enzymes and hormones.
Lean protein has been associated with lower
levels of inflammatory biomarkers.
Soy products
Anti-inflammatory properties of the isoflavones,
a micronutrient component of soy, have been reported
in several experimental models and disease conditions.
Data suggests the possibility of beneficial effects of
isoflavone-rich soy foods when added to the diet.
Oils
Expeller pressed Canola oil and Extra Virgin
Olive oil are types of oils that have been linked to
reduced inflammation. Other oils thought to aid in
reducing inflammation include rice bran, grape seed,
evening primrose and walnut oil.
Water in the form of fresh drinking water
free of toxic chemicals
Water is an essential substance for every function
of the body. It is a medium for chemical processes; a
solvent for body wastes and dilutes their toxicity and
aids in their excretion. Water aids in ingestion, absorption
and transport of vital nutrients that have antiinflammatory
effects. Water is also needed for basic
cell functioning, repairing of body tissues and is the
base of all blood and fluid secretions.
Herbs and Spices
A greater amount of research is emerging on the
antioxidant properties of herbs and spices and their
use in the management of chronic inflammation.
Herbs and spices can be used in recipes to partially
or wholly replace less desirable ingredients such as
salt, sugar and added saturated fat, know for their
inflammatory effects, thus reducing the damaging
properties of these foods.
