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.
The risks associated with following the anti-inflammatory diet are limited and not supported by research. The general concern associated with following any diet without the consent of a primary physician would apply. Anyone attempting to follow the anti-inflammatory diet should discuss it with their primary care physician and get a referral to see a registered dietitian, educated in the diet for maximal benefit and decreased risk of following a diet that eliminates certain foods from the dietary pattern to ensure proper intake of all macro and micro-nutrients.
So, What Does The Research Say About Anti-Inflammatory Diets?
Registered dietitians, and naturopathic physicians often prescribe diets to lessen the inflammatory symptoms of diseases. Although these diets have not been compared to other treatments in many formal research settings to date, it is thought that anti-inflammatory diets result in a reduced amount of inflammation and a healthier response by the immune system. Adding foods that reduce inflammation is thought to improve symptoms of chronic diseases and help decrease risk for chronic diseases.
No Single Diet for Inflammation
How it works: while there is no single anti-inflammatory diet, the general approach is a balanced diet full of fresh, wholesome foods. The diet calls for lots of colorful fruits and vegetables, whole grains, fish, tea (instead of coffee), and even dark chocolate and red wine. Fast food? off the menu. What it promises: eating whole, unprocessed, largely plant-based foods is thought to fight chronic inflammation and help counteract stress and environmental toxins.
32. If you equate hot and spicy foods as inflammatory it’s time to re-evaluate that thought process. Inflammation does not have anything to do with the spiciness of a food, but how it reacts in the body once you consume it. If heartburn is one of the inflammatory conditions that you’re trying to fight with an anti-inflammatory diet, and you know that it triggers your condition, you’ll want to skip this one in favor of other foods that don’t.
Think eating healthy means giving up daily pleasures like coffee and chocolate? think again. Both coffee and dark chocolate contain antioxidants that help fight inflammation. Whole foods contain powerful antioxidant properties, such as polyphenols, which are aromatic compounds have been shown to have powerful anti-inflammatory effects. Polyphenols can be found in fruits, vegetables, grains, chocolate, olive oil, tea and coffee.
Foods That Fight Inflammation
That could be because some foods like processed sugars help release inflammatory messengers that can raise the risk of chronic inflammation. Other foods like fruits and veggies help your body fight against oxidative stress, which can trigger inflammation. The good news: foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too.
Western medicine doctors write countless prescriptions for drugs to put a band-aid over my health issues for more than ten years and never mentioned anything about using food to help fight inflammation. After detoxing you will want to start cleaning the kitchen to eat a diet that reduces inflammation. Many people are amazed at the results and notice health issues being resolved.
Here are a few healthy substitutions that you can use when removing inflammatory foods: honey and pure maple syrup, organic produce, organic poultry, omega 3 enriched organic eggs, sea salt, extra-virgin olive oil, flax oil, walnut oil, coconut oil, fresh herbs, raw nuts such as almonds and walnuts and seeds such as chia/hemp/ground flaxseeds, nut butters, gluten-free grains such as gluten-free oats, quinoa, millet, buckwheat, sorghum and amaranth.
Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time. By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes.
The Health Risks Of Inflammatory Foods
Research suggests eating anti-inflammatory foods may help lower heart disease risk , better manage the symptoms of rheumatoid arthritis , and overall reduce early death. While the data clearly shows there are health benefits associated with regularly choosing these foods, what’s less clear is how much these specific foods alone are what’s keeping chronic inflammation lower (and therefore keeping these health risks at bay).
Foods That Cause Inflammation
This diet can either be on going, or you can follow it for smaller time periods to get your health back on track. The reason the word “diet” is tied to the name is because of the elimination of processed, sugary, and greasy foods. It is not tied to the name to help with “weight loss” only, but instead the program aims to get your inflammation levels down in your body, which in turn enhances your health.
There is substantial evidence supported through research that shows the beneficial effects on the body in reducing markers of inflammation and reduction in chronic disease and its symptoms. Most medical professionals have an easier time accepting the Mediterranean diet which includes many of the foods found in the anti-inflammatory diet, and is the closest termed dietary eating pattern to the anti inflammatory diet.