It's vital that we decrease inflammation in our bodies. WHY should we care?
Inflammation is thought to be a contributing cause to most chronic illness.
In addition to the kitchen medicine (herbs & spices) in this popular post, you can also take dietary steps to decrease inflammation by making good choices.
Inflammation is the first response of the immune system to irritation or infection. The classic signs of inflammation (swelling, redness and pain) that occur when we hurt ourselves or have some kind of infection are well known. Research has shown that eating specific foods can cause inflammation within our bodies and can be increased by diets high in refined ingredients or hydrogenated vegetable oils such as those almost always found in margarine, potato chips and baked goods.
Just as poor food choices can aggravate our bodies, so can good choices be a large part of the solution to the problem of inflammation.
Anti-inflammatory foods, if eaten regularly, can reduce inflammation in the body and many times, bring the problem under control.
Roasted Brussel's sprouts? Haven't met a kid who doesn't like these! My recipe soon to follow.
Here is a list of some of my favourite anti-inflammatory foods, which, if incorporated into your regular diet can help to bring about a better balance and decrease inflammation in your body:
Try to include some kind of anti-inflammatory food in every meal. (AND as much as possible!)
Vegetables:
Bok Choy
Broccoli
Brussel's Sprouts
Cabbage
Cauliflower
Chard
Collards
Fennel
Garlic
Green Beans
Green Onions
Kale
Leeks
Olives
Spinach
Sweet Potato
Fruits:
Oranges
Papaya
Pineapple
Raspberries
Rhubarb
Strawberries
Tomatoes
Decease Inflammation + Pay attention to the FATS in your diet:
The specific fats in your diet can affect the way the body makes prostaglandins, a group of hormones that regulate inflammation. To avoid creating inflammation in your body or to help your body reduce inflammation; eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils and all foods that contain trans-fatty acids.
(Make it a habit -- if you don't do this already to read ALL food labels to check for the presence of these oils)
Use extra-virgin olive oil and coconut oil as your main fats and as well as avocado, hemp and sesame oils.
Increase your intake of omega-3 fatty acids found in oily, cold-water fish, flaxseeds or (refrigerated) flaxseed oil and walnuts.
Eat fish at least one to two times weekly if possible.
BEST sources of fatty fish: mackerel, wild salmon, sardines, tuna which has been packed in water ~ and sustainably caught.
I know that there are lots of opinions about fish. I choose to eat a variety of fish, wild-caught when possible. It's a personal choice.
Some delicious fish options to help decrease inflammation:
Halibut
Herring
Mackerel
Oysters
Sardines
Snapper
Tuna
Whitefish
Alternatively, look for a supplement with EPA + DHA (the two important anti-inflammatory omega-3 fatty acids, namely eicosapentaenoic
& doc osahexaenoic). Take as directed. The therapeutic dose is normally about 2,000 mg every day.
I use this one from Jarrow Labs
Vegetarian options such as Flaxseed, walnuts, wheatgerm are not as effective as the fish oils, often, as many of us can't convert these plant-based oils as effectively.
Plan to DECREASE INFLAMMATION:
OPT for less WHITE FOODS ~ SUGAR , DAIRY, REFINED FLOUR; GRAINS
Try some whole grain pasta or Spelt, Rice or Quinoa varieties or avoid grains altogether and make veggie pasta with a spiralizer!
Walnuts
Pumpkin seeds
Sunflower seeds
Also, try almond, cashew, pumpkin seed butters; available at Health Food stores and enjoy them with whole grain bagels (if you are eating wheat) or good quality gluten free breads, crackers or flat-breads.
Add hummus, pesto, veggie dips, fruit, and veggies.. and your imagination!
Here's a delicious dip made from super anti-inflammatory herb TURMERIC.
Click for recipe.
Gillian Allison
I am really struggling with my IBS just now. As much as stress bring it on, food is definitely and trigger and trying to figure out what food triggers is trickier than it sounds. Great advice in this article
Lindsey Dietz
I use many of these things to keep inflammation down, including fish oil and turmeric + black pepper and eating LOTS of veggies! One other food that has been extremely anti-inflammatory for me is PINEAPPLE CORES because of their high bromelain content! I just add a few chunks of the otherwise inedible core to a smoothie!
Jessica Levinson
Wow, this is such an informative post on how to decrease inflammation! Including those wonderful anti-inflammatory foods into our daily diet is so important.
Teresa Jungling
Good article! I've followed the principle that food can either give us health or create disease. It's so important to decrease inflammation. These food suggestions are great for that. I personally have seen benefits from both turmeric and pineapple.
Nadia
The omega-3 and 6 balance is such an important part that few know about! Great article :)
Daniela
This is such an important post, Carol! Really wonderful and I found myself nodding along the way. If we want optimal health, we have to reduce inflammation. There's no getting around it!
Megan Stevens
Nightshades like peppers and tomatoes can also be a big culprit. Thanks, Carol, for all your great contributions! Your turmeric dip is a fun idea and recipe!
linda spiker
Getting inflammation under control is vital to good health! Great post and thanks for raising awareness!