Anti-inflammatory Foods!
I love the New York Times, and they recently published an article on foods that calm inflammation in the body that caught my attention and inspired me to share some of this knowledge (Pretzel, 2024). While I hope you all know that overly processed and sugary foods cause inflammation in the body, I want to stress that a lot of meat and gluten are also triggers that lead to chronic irritation of the digestive tract. Too much of anything and your body may develop a sensitivity to it. Take for example, eating eggs every morning, or eating dairy in every meal, or eating bread with every meal. What I am getting at is that it is important to give our systems a break, especially our immune response, and eat a nice well balanced anti-inflammatory diet when we can.
Below are the basics.... Think Mediterranean Diet!
FIBER from your leafy green vegetables helps balance your gut microbiome and keep the healthy flora thriving! They are also full of antioxidants which help protect your cells from ordinary daily damage. Lastly, herbs such as chamomile, parsley, oregano, marjoram, and rosemary contain apigenins that help reduce anxiety and modulate our hormones.
2. FRUIT is also rich in fiber, but more importantly, they contain a lot of antioxidants which help prevent the damage of cells due to oxidation. Most fruits also contain vitamin C which help improve your immune response. Blueberries, strawberries, oranges, and tart cherries are great examples of fruits high in vitamin C and antioxidants.
3. LEGUMES are high in prebiotic fiber that is helpful in balancing your gut microbiome and antioxidants like quercetin that reduce cell damage. They are also a clean source of protein and iron for vegetarians. They help lower blood sugar and blood pressure, preventing cardiovascular disease. Lastly, they are a major source for folate or folic acid which is crucial in brain development and proper red blood cell formation. Some examples of legumes are any kind of beans, lentils, and peanuts.
4. SPICES such as turmeric, ginger, fennel, coriander, oregano, cinnamon, garlic, green tea, and cumin all reduce inflammation and promote the smooth flow of Qi relieving stagnation in the body.
5. OMEGA-3 FATTY ACIDS are a type of polyunsaturated fat that shuts down actual inflammatory pathways in your body. They allow cells to make more metabolites that stop the inflammation response and trigger a healing response instead. These fatty acids play a huge role in protecting us against heart disease and stroke. Some of the best sources are salmon, mackerel, tuna, sardines, walnuts, flaxseeds, and eggs.
6. FERMENTED FOODS reduce oxidative stress and are full of probiotics that harmonize the gut microbiome. They also contain bioactive polyphenols that reduce the risk of cancer and prevent plaque buildup on your arterial walls. They have huge antimicrobial properties and can help with weight loss. Some of the most popular examples are kimchi, yogurt, kefir, sauerkraut, miso, and apple cider vinegar.
If anyone out there is interested in shifting to a more anti-inflammoatory diet or is in need of a little cleanse, I highly recommend The Elimination Diet. It is a fantastic way to reset your system, learn better eating habits and figure out what foods you may have specific sensitivities to. Below is a link to better understand how this diet and a list of foods you can and cannot have when you start this journey.
Please reach out if you have any more questions😊
References:
Pretzel, Jillian. (2024, Sept 18). The foods that fight inflammation. https://www.nytimes.com/2024/09/18/well/eat/inflammation-food-diet.html