Inflammation is part of a biological response to harmful stimuli such as pathogens, irritants and damaged cells.The physical symptoms of inflammation are redness, pain, heat, swelling and loss of function. We don’t always feel inflammation, there may just be subtle signs. People with health conditions (often ending in “-itis” may have inflammation).
Reducing inflammation is crucial for keeping ageing in line (“inflammaging”) to avoid loss of vitality and reducing the internal fire.
Whole foods such as vegetables, fruits, whole grains, legumes, nuts and seeds are all rich in inflammation-fighting compounds. These include vitamins, minerals, phytonutrients (plant compounds), and fibre. Omega-3 fats and probiotics found in some animal and plant foods, are also known to calm down inflammation.
Some nutritional components of foods prevent the body from making as many inflammatory molecules, whilst others work as antioxidants to protect cells against damage from inflammation. Some promote a healthy community of gut bacteria, which can also help combat inflammation.
INFLAMMATORY FOODS TO LIMIT OR AVOID
- Sugar
- Highly processed foods
- Products from grain-fed animals
- High omega-6 oils, such as corn and soybean
- Highly processed fats, like deep-fat fried
- Refined grains/carbs
- Alcohol
- Food you are sensitive to
BASIC PRINCIPLES TO FOLLOW
Vegetables
Vegetables offer fibre and antioxidants, including beta-carotene, which gives an orange color. They are also super sources of green and red phytonutrients that fight inflammation. Some of the top anti-inflammatory vegetables are:
• Dark green leafy vegetables: lettuce (such as romaine and green leaf), spinach, Swiss chard
• Cruciferous vegetables: broccoli, broccoli sprouts, cabbage, cauliflower, collards, kale, mustard greens
• Other vegetables: beets, carrots, garlic, onions, tomatoes
Fruits
Fruits provide fibre and antioxidants, including vitamin C. Many fruits are also rich in phytonutrients that reduce inflammation. Purple, red, and other bright colours are clues that fruits are high in phytonutrients.
• Berries: blackberries, blueberries, cranberries, raspberries, strawberries
• Citrus fruits: oranges, grapefruit, lemons, limes
• Other fruits: apples (with peel), cherries, grapes, pomegranates
Nuts and Seeds
Nuts and seeds offer various nutrients linked with anti-inflammatory benefits, including B vitamins, vitamin E, magnesium, selenium, and zinc. These crunchy treats also provide anti-inflammatory phytonutrients, healthy fats, and fibre. Here are some of the best anti-inflammatory options:
• Nuts: almonds, Brazil nuts, pistachios, walnuts, mixed nuts
• Seeds: chia seeds, flaxseeds (ground or flaxseed meal), hemp seeds, pumpkin seeds, sesame seeds
Healthy Fats
Monounsaturated fats, omega-3s, and conjugated linoleic acid (CLA) are anti-inflammatory fats in some plant-based oils and animal products. Plus, plant-based oils offer phytonutrients and vitamin E to fend off inflammation. Try these top sources of anti-inflammatory fats:
• Oily fish: wild-caught salmon, anchovies, halibut, herring, sardines, trout
• Olive products: olives and olive oil, especially extra-virgin olive oil
• Other: avocados, omega-3 enriched eggs, grass-fed animal products
Herbs, Spices & Tea
Many herbs, spices, and teas are rich in phytonutrients that can help calm inflammation. Use them often to boost your intake of their healthy plant compounds.
• Herbs and spices: cardamom, cinnamon, ginger, saffron, thyme, turmeric
• Tea: black tea, green tea, matcha tea
Whole Grains
The fibre and phytonutrients in whole grains promote healthy gut bacteria that make anti-inflammatory byproducts. Whole grains are also good sources of selenium and zinc, which are two minerals with antioxidant properties. Consider these whole grain choices:
• Gluten-free grains: brown rice, pigmented rice (red, purple, or black), buckwheat, gluten-free oats, millet
• Gluten-containing grains: barley, rye, whole wheat, including spelt and Kamut® (if you are not gluten-sensitive)
Legumes
Legumes are rich in plant protein and phytonutrients with antioxidant and anti-inflammatory properties. Legumes are also super sources of fiber to promote healthy gut bacteria. Enjoy whole and minimally-processed legumes, including:
• Soy foods: edamame, soy milk, soy nuts, tofu
• Other legumes: beans (such as black, kidney), lentils, peas
Fermented Foods
During fermentation, some microbes release anti-inflammatory compounds. Plus, eating fermented foods containing live probiotics promotes healthy gut bacteria, which also make anti-inflammatory agents (such as CLA). Some anti-inflammatory fermented foods tested in studies include:
• Fermented dairy products: kefir, yogurt
• Plant-based ferments: sauerkraut, kimchi (fermented cabbage and other vegetables), tempeh (fermented soybeans formed in a block)
• Fermented beverages: kombucha (fermented black or green tea) *If you are histamine-intolerant, avoid fermented foods as they may trigger symptoms
Source: Institute of Functional Medicine