Food & Inflammation: What to Know
What’s It All About?
We’re all familiar with the body’s natural and necessary response to an injury, whether acute or chronic: the injured part of the body swells and this is often accompanied by a change in color. For example, when you cut your finger it swells and turns red. It’s your body’s natural way of protecting and healing itself.
Similar reactions also occur internally, where problems aren’t as noticeable. This happens slowly and is a chronic, or long term, low-grade response to what the body perceives as an injury. Internally, the “injury” can be a result of genetics, your environment, as well as stress and lifestyle factors (food choices, lack of exercise, lack of sleep, etc.).
Why is this a concern? Low-grade internal inflammation is linked to many of the health conditions people encounter as they age, including heart disease, obesity, type 2 diabetes, cancer and Alzheimer’s.
The good news is that there are things we can do to help prevent this inflammation. One of the most effective remedies is choosing healthy, inflammation fighting foods.
It’s important to note that our nutritional intake can play different roles in the development of inflammation. It can cause it OR it can fight it. Keep reading to find out what will help and what might make things worse.
Anti-Inflammatory Eating
Fruits and Vegetables
High vitamin C foods: citrus, peppers, Brussel sprouts, strawberries, potatoes, tomatoes, spinach, kale, broccoli. Try to get one serving each day.
Berries! Berries of all types contain some of the highest amounts of inflammation fighting nutrients.
Variety is key; eat a variety of fruits and veggies and a rainbow of colors. Different colors provide different anti-inflammatory plant chemicals (aka phytochemicals).
Note: there is nothing wrong with frozen fruits and vegetables, especially when something you like isn’t in season.
Whole Grain Foods
Whole grain bread, whole wheat flour, brown rice, whole grain pasta
Oatmeal (steel cut or old-fashioned oats, preferably not instant), barley, farro, quinoa
Whole grains provide fiber (as do fruits and veggies) which is important for fighting inflammation
Look for the word “whole” as part of the first ingredient on your food labels
Healthy Fats
Salmon, mackerel, tuna, herring
Almonds, walnuts, edamame
Chia seeds, hemp seeds, flax seeds
Soy products: tofu, miso, edamame
Cook with olive or avocado oil (ignore the nonsense in the media about seed oils)
Legumes/Dried Beans and Peas
Also, good source of fiber
Chickpeas, hummus, black beans, navy beans, pinto beans, soybeans
Lentils: try replacing some of your ground beef with lentils
Hint: try roasted edamame mixed with some flavored, roasted chickpeas
Proteins
Fish (not fried)
Tofu, miso, edamame
Nuts, seeds
Greek yogurt
Kefir
Aged cheese
Cultured cottage cheese
Miscellaneous (But Important!)
Fermented foods: Greek yogurt, kefir, sauerkraut, kimchi
Tea, especially green but black and white are also good choices, and coffee
Spices: turmeric, ginger, fresh garlic, rosemary, thyme, chili peppers, basil
Dark chocolate
Food and Nutrients that May Cause Inflammation
Simple Sugars and Refined Carbohydrates
Candy, soda, sweetened beverages, desserts, anything you know is sweetened
Jelly, Jello, syrup, jam, corn syrup
White rice, white bread, white pasta, many breakfast cereals.
Refined carbohydrates, such as those listed above, should be balanced with the whole grain versions. You can eat them, but make sure you are getting enough whole grains every day.
Unhealthy Fats (Saturated)
Red meat, fried foods, butter, sour cream, mayo
Chips, store bought cookies and bakery
Processed meats: sausages, brats, salami, pepperoni, hot dogs
Fried foods
This is a lot of information and it can get overwhelming, so don’t try and change your entire diet all at once. Set a few small weekly goals for yourself until you get where you want to be. And if you have any questions or would you like some personalized advice, reach out using the “Contact Me” section on my website. I look forward to hearing from you!