Changing your diet is one of the most powerful things you can do to fight chronic inflammation. Proper nutrition can play a role in improving the symptoms of many chronic diseases. You don’t need to follow an extremely restrictive diet in order to combat inflammation. The trick is to understand the foods that are pro- and anti-inflammatory and then adjust your diet according. Follow the 9 principles below to fight inflammation through your diet.
Note: In researching for this page I found that there are numerous foods that are either promote or fight inflammation – way to many to mention. So rather than try to document all the foods you should avoid or consume as part of an anti-inflammatory I pulled the key recommendations shared by many of experts in the field.
Although these recommendations have been shown to fight inflammation, remember at all times that if you have any type of health problem or physical symptom, do not self-diagnose or self-medicate—even if with a food or herb. Trust your medical professional first and foremost in this department.
1. Minimize Saturated Fats
Saturated fats are fats that are solid at room temperature. They are known to promote inflammation by producing excess production of prostaglandins and leukotrienes which can lead to chronic inflammation.
Key sources: meat, eggs, dairy and in a few vegetable fats (such as coconut and palm kernel oils).
2. Minimize Trans Fatty Acids
Trans fatty acids are fats that have been chemically altered by heat or hydrogenation to prolong shelf life. Trans fatty acids promote inflammation.
Key sources: deep-fried foods, shortening, margarine, and many packaged foods. Look for hydrogenated or partially hydrogenated oils in the ingredients.
3. Minimize Omega 6 Polyunsaturated Fatty Acids
Omega 6 polyunsaturated fatty acids are essential fatty acids. This means that they are important and necessary to us. As the body doesn’t manufacture them, they must be obtained in our diets. We don’t want to completely eliminate Omega 6′s from our diet, we just want to significantly reduce our intake of them. Too much Omega 6 leads to excess production of arachidonic acid which leads to inflammation in the body
Key sources of Omega 6
- Processed and fast foods
- Vegetable oils: cottonseed, safflower, sunflower, sesame, peanut oil
- Margarine,
- Prepackaged foods
- Eggs
- Dairy
- Meats – particularly organ meats
4. Minimize foods with High Glycemic Load
The Glycemic Load represents the effect of a food serving on blood sugar levels. Foods with high Glycemic Load cause sharp spikes in your blood sugar which can lead to inflammation.
Foods that have a high glycemic load include many refined foods, and most foods that are white, including processed foods made with white flour and white sugar.
5. Eliminate potential trigger foods
Foods that are healthy for most of us can be problems for some individuals. Some trigger foods may cause inflammation in certain people.
Key trigger foods: wheat, lactose, eggs, corn, beef, chicken, pork, nuts, peanuts tomatoes, onions, apples, citrus fruits, bananas, chocolate, alcohol and salt
6. Maximize Omega 3 Polyunsaturated Fatty Acids
Omega-3 polyunsaturated fatty acids play a vital role in our overall health. They are excellent natural anti-inflammatory acids that help to prevent chronic diseases that occur due to inflammation. Omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage.
Major food sources:
- Fish: Salmon, Tuna, Herring
- Beans
- Walnuts
- Flaxseeds
- Olive oil
- Winter squash
7. Maximize Monounsaturated Fatty Acids
Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). They primarily are liquid at room temperature and solid at cold temperatures. Diets high in monounsaturated fats are correlated with reduced inflammation.
Key sources: Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil
8. Maximize Phytochemicals
Phytochemicals are natural compounds found in fruit, vegetables, beans, grains, spices, and other plants. Research has shown that they can also protect humans against diseases with growing scientific consensus that they play a crucial (but little understood) role in the prevention of chronic, degenerative disease, including many cancers. Phytochemicals have also been shown to be valuable as antioxidant, anti-inflammatory, anti-allergic and antiviral agents.
Some of the key anti-inflammatory Phytochemical families and foods include:
- Anthocyanins: many berries, especially blueberries, blackberries, and black raspberries, and green tea
- Quercetin: red onions, buckwheat, red grapes, green tea, apple skins, kale, blueberries, broccoli
- Silymarin: artichokes, milk thistle
- Vanillin: Vanilla Bean
- Curcumin: Turmeric
- Resveratrol: grape skin, green and black teas, berries and peanuts
Several spices also show anti-inflammatory effects by blocking enzymes that would otherwise make inflammation-producing prostaglandins. These spices are ginger, clove oil, garlic, nutmeg and peppermint, and cinnamon.
9. Maximize Anti-Oxidants
Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells from damage caused by free radicals. Research has shown that antioxidants help prevent the free radical damage that is associated with inflammation and many diseases.
Key Sources: most fruits and vegetables, grain cereals, eggs, meat, legumes and nuts. Some culinary herbs and medicinal herbs can also contain high levels of antioxidants.
Healthy fats, fruits, vegetables and whole grains are all important foods to include when trying to reduce inflammation. However, these are only a part of the big picture. A successful inflammation-fighting diet must meet all of the body’s nutrient needs. This means including plenty of lean proteins and fluids as well. Your overall diet should provide balance and variety on a daily basis.
