Doctors have known for years that the food you eat can affect your overall health and health. However, there has been much talk recently about the benefits of an anti-inflammatory diet to reduce inflammation in the body and reduce the risk of developing certain health conditions and illnesses.
“There are no official recommendations for following an anti-inflammatory diet, but it is generally considered beneficial to your health,” says author Jessica Coding, MS, RD. A small book of game changers. It’s not just about preventing health problems. Some people with chronic health problems pledge an anti-inflammatory diet plan to help manage their symptoms.
Of course, the term “anti-inflammatory diet” is broad and it is difficult to know in advance what it means. We talked to nutritionists to better understand what an anti-inflammatory diet is and what can and cannot be eaten according to the regimen. In addition, if this diet seems to suit you, we also offer an anti-inflammatory sample menu to help you get started.
What is an anti-inflammatory diet?
Although not all body inflammation can be suppressed, there are some studies that suggest that eating certain foods may reduce body inflammation. That’s where the anti-inflammatory diet comes in. “Anti-inflammatory diets are a choice of foods that reduce the chronic inflammatory response while at the same time providing components for use in anti-inflammatory pathways,” says Scott Keetley. Key Tree Medical Nutrition Therapy RD. “Several human studies have shown that diets configured to do this help reduce the effects of diabetes, coronary artery disease, and asthma.”
Dr. Christie Alz, MD, Medical Director of Lifestyle Medicine at Spectrum Health, said: “The whole plant-based food provides important micronutrients and healthy omega fats that are important for reducing inflammation.”
Anti-inflammatory diets encourage certain foods, but do not overly restrict them. “Anti-inflammatory diets aren’t really a diet in the clinical sense, but a dietary style,” said Beth Warren, RD, founder and author of Beth Warren Nutrition. The secret of Chagall.. “This is one of the best ways to reduce chronic inflammation.”
When the immune system is activated, a process called inflammation is triggered, Coding explains. It can be caused by a variety of things, including viruses, allergens, chemicals, and even your own physical processes in the case of autoimmune diseases.
The inflammation that occurs here is important for protecting your health, but if it is constant, you are at increased risk of developing many serious health conditions such as diabetes, arthritis, cancer and depression. Coding says.
What foods can I eat with an anti-inflammatory diet?
Foods that are generally considered “healthy” work well.Kelly Guns, MS, RD, Author A small change diet, recommendation:
- fruit
- vegetable
- Oily fish like salmon
- nuts
- seed
- Leguminosae
- Whole grains (100% whole grains rich in fiber)
“One of the main beliefs of an anti-inflammatory diet is [a] A good fat balance, “says Keetley. That means doing our best to eat omega 3 fatty acids and eliminating as much as possible the sources of trans fatty acids commonly found in fried foods, he says.
Adding spices such as prebiotics, probiotics, turmeric, black pepper, and ginger may also help, Keetley says. The timing of eating also plays a role. “Avoid huge insulin spikes [a hormone that helps regulate blood sugar] It should be kept in mind when creating an anti-inflammatory diet. This means eating small meals more often, “he says. “The goal should be a small meal six times a day.”
What foods should I avoid with an anti-inflammatory diet?
Coding is recommended to avoid these foods with an anti-inflammatory diet:
- Refined carbohydrates such as white bread, pastries and chips
- Fried food
- Sweet drink
- Red meat
- Processed meat
- Excess alcohol
“For some people, we may need to go one step further and avoid solanaceous vegetables such as tomatoes, eggplants, peppers, and potatoes, because some people cause flare-ups.” Guns says.
Who should consider an anti-inflammatory diet?
Dietitians say anti-inflammatory diets are suitable for many. “Everyone can benefit from adopting a high overall dietary pattern. Most are plant-based foods, but few super-processed convenience foods,” says Dr. Artz. “Super-processed foods promote inflammation and the development of chronic illnesses, so avoiding these foods benefits everyone.”
People with autoimmune diseases, arthritis, athletes, and “people who seek structure in their diet” can also benefit, says Keetley.
Overall, Guns states that following an anti-inflammatory diet “has really no drawbacks.” So if you’re looking for a way to reduce inflammation in your body, or just if you’re just interested, there’s no reason not to try it.
Anti-inflammatory diet sample menu
Need a sample menu to get started? Guns suggests:
breakfast
A bowl of oatmeal mixed with sliced strawberries, chia seeds and natural peanut butter.
lunch
A salad of tomatoes, avocados, chickpeas and salmon mixed with olive oil and balsamic vinegar.
snack
Serving small oranges and unsalted almonds.
dinner
Sautéed spinach and grilled sweet potato chicken.
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