Inflammation and Diet

Inflammation and Diet

Foods that Soothe Inflammation

The Effects of Inflammation

Until recently most people associated inflammation with a narrow number of health conditions, such as arthritis, sore joints, and broken bones. But thanks to increased scientific study, we’re learning more about inflammation’s role in many other conditions.

Excessive inflammation may be a key contributor to heart disease, stroke, certain cancers, inflammatory bowel disease, Altzheimer’s, and chronic fatigue syndrome. The study of inflammation is still relatively new, but research has shown certain foods to eliminate it. The Journal of the American College of Cardiology published research that found “a diet high in minimally processed, high fiber, plant-based foods such as vegetables and fruit, whole grains, legumes and nuts will markedly blunt the post-meal increase in glucose, triglycerides and inflammation.”

The doctors and staff here at Bauman Chiropractic are committed to getting you the information you need to prevent inflammation.

The Menu

Vegetables

When it comes to putting the brakes on inflammation, vegetables are of the highest importance. Add to your plate more green leafy vegetables like spinach and kale. Also important are those vegetables with a more pungent flavor such as garlic, onions, asparagus or brussel sprouts. If you’re eating a starchier vegetable choose sweet potatoes over white.

Fruits

For reasons we don’t completely understand, some fruits may actually increase inflammation. For example- banana and mango- rich in nutrients- are not recommended for an anti-inflammatory diet. Go for raspberries, blueberries and strawberries as they contain anti-inflammatory phytochemicals. Other fruits to include are pink grapefruit, cantaloupe and apples.

Whole Grains

Brown rice and bulgar wheat are better choices than highly refined products like white rice or pasta. Generally, the less processing food goes through, the better it is for your health.

Legumes and Nuts

If you want to avoid pro-inflammatory protein sources like red meat, these foods are a good alternative. Try soybeans, lentils and kidney beans. Nuts such as almonds and walnuts, are loaded with essential fatty acids that reduce inflammation.

Spices

You can spice up your food to cool down inflammation. Try adding curry, turmeric and ginger to your recipes.

Fish

Probably the superstar of anti-inflammatory foods, the richness of Omega-3 fatty acids help stop inflammation in its tracts. Choose wild caught salmon over farmed salmon. Other good choices are halibut, sardines, herring and rainbow trout.

Hope for your sweet tooth

Chocolate lovers rejoice! Dark chocolate contains anti-inflammatory substances, but be careful to select a brand with a high cocoa content. The bad news is that most other sweets and pastries use highly processed and refined ingredients that spark an inflammatory response in your body.


Archive

Tags

Archive by Date

Archive by Date