Eating healthy takes perseverance and a consistent, conscious effort to choose better foods. When we regularly consume unhealthy foods and unbalanced meals, internal inflammation can occur. Inflammation can be attributed to allergic reactions, myopathies and immune system disorders and is usually indicated by adding the suffix “itis” (for example: arthritis, bursitis, gastritis, neuritis, psoriasis). A long term poor diet can contribute to these inflammation-inspired “itis” health issues, joint/muscle pain, metabolic syndrome, gastrointestinal problems, frequent sickness, low energy and poor recovery from workouts.
Chronic inflammation is linked to diabetes, cancer, Alzheimer’s, arthritis and neurological issues. The good news is that there are certain foods that fight inflammation that will also properly fuel your workouts, help to combat stress, help with chronic pain from arthritis and fibromyalgia. Food contains specific messages that turn on or off inflammation; this makes what we eat each day very important. It has been proven that is beneficial to consume anti-inflammatory foods which are fresh and unprocessed that do not contain toxic chemicals such as additives, preservatives and dyes. A diet that fights inflammation focuses on increasing the proportion of organic fruits and vegetables, making fish the main protein, whole grains, using of spices and getting more Omega 3s.
Foods that Fight Inflammation
- Fruits and Vegetables – high in antioxidants and polyphenols. Select a wide variety of fruits and vegetables to consume different essential nutrients such as blueberries, grapes, peaches, carrots, peppers, broccoli, tomatoes and spinach
- Grass-Fed Meats – not exposed to harmful toxins such as grass fed beef /all natural beef with no antibiotics
- Omega 3 and 9 Fats – good fats you can find in common foods such as fatty fish (salmon and tuna), olives, enriched eggs, seeds and nuts
- Whole Grains – full of fiber, protein, vitamins, minerals and low glycemic carbohydrates. It’s best to consume grains that are still intact, digest slowly and don’t spike blood sugar. Look for whole wheat, brown and wild rice, whole oats, and rolled oats
- Beans and Legumes – vegetable proteins that are low-glycemic index and rich in folic acid, magnesium, potassium and soluble fiber. Try lentils, chickpeas, soybeans and lima beans in recipes.
- Plant Oils – Unrefined palm or coconut oil can be used in cooking as a substitute for vegetable oils
- Tea – tea provides catechins-antioxidant compounds that help calm the system and reduce inflammation; try white, green or oolong teas
- Spices – contain a variety of antioxidants, minerals and vitamins; look for curcumin (turmeric), rosemary, sage, garlic, onions, basil, cayenne pepper, cinnamon, and Boswellia (frankincense)
Which foods should be avoided? Some inflammatory foods may contain harmful chemicals that can increase inflammation in your body. Check out the chart below as a guide on what foods to avoid to help prevent inflammation in the body.
| Avoid / Limit | Pro-Inflammatory | Eat for Better Health |
| Sweets | Contributes to diabetes and heart disease | Trade out sugary foods for fruits |
| Fatty Foods | Low in nutrients and high in calories | Skip pizza and high fat sandwiches with processed meats and cheese |
| Refined Carbs | High glycemic index | Avoid white flour and replace with dark grain breads |
| Packaged Foods | High in fat, sugar and sodium | Skip the inner aisles of the store and shop fresh |
| Allergens/Sensitivities | Gluten, dairy, food dyes, artificial sweeteners | Replace with soy, tofu, vegan cheese |
| Trans Fats | Fast Foods, fried products, frozen breakfast products, crackers, stick margarine | Drive past the drive thru, not through – look at food labels and avoid “partially hydrogenated” |
| Alcohol | Disrupts organ function and interactions | Sip less and enjoy in moderation |
| MSG –Monosodium Glutamate | Flavor enhancer in Asian cuisine, prepared soup, salad dressing and deli meats | Make your own dressings and avoid take out foods |
| Omega 6 Fatty Acids | Corn, safflower, grapeseed, soy, and peanut oils | Switch to healthier cooking oils and avoid mayonnaise |
Making the switch to an anti-inflammatory lifestyle can make a profound impact on your health – and the secret to success is in your daily routine. Get creative with some recipes, try new foods and enjoy! But if your diet still falls short – talk to your doctor about other ways to help combat inflammation so that you can keep pushing forward and live the life you want to live.
by Lauren Scotti