3 ways to reduce inflammation through diet
The foods we eat can make all the difference in managing inflammation in the body. Certain foods lower gut inflammation while others increase it. Nearly 70% of the immune system is located in the gut which makes diet so important to our health. Skin rashes, depression and thyroid malfunction are just a few of the symptoms that can show up from autoimmunity. Continuing to feed our body inflammatory foods can exacerbate these symptoms and lead to the development of many other issues.
Inflammation is a natural part of a healthy immune response. It is a reaction from the immune system to help protect your body from illness, infection and bacteria. We want just the right amount of inflammation; not too much and not too little. Eating a diet that is low in nutrients, vitamins and essential amino acids can impair immune function. When your immune system is compromised, it opens the door to a host of problems, chronic inflammation and gut-unfriendly bugs like candida or h-pylori. It is now recognised that many conditions and allergies begin in the gut and show up as a dysfunction elsewhere in the body at a later stage. According to researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic, a Western diet is a huge contributor to weakening our immune response and increasing our risk of various conditions as it disrupts the balance of healthy gut bacteria.
The food and drinks you consume everyday can support a healthy immune response in a balanced way. There is no one diet that is best for all; not vegan, paleo or vegetarian. However, the best food is home-cooked, healthy and nutrient-dense. Below you’ll find three ways to help you fight inflammation through the food you consume. It takes some investigating and readjusting your diet but you’ll reap the benefits.
Eliminate the bad foods
Everybody reacts differently to foods and not everyone will have a problem with the same food. This is because the gut is affected by environmental and lifestyle factors which differ from person-to-person, country to country. Some of the biggest contributors to inflammation are refined sugar, trans fats, refined carbs, processed meats and excessive alcohol. They can reduce gut bacteria diversity and negatively affect your immune system.
Despite there being well-known foods that cause inflammation, some individuals can develop an intolerance to a particular food that’s not necessarily deemed unhealthy (for example, tomatoes or garlic), resulting in inflammation from that food or drink. These foods are being viewed by your immune system as a foreign invader (just like viruses and diseases) which is not the ideal situation. If this continues, it can heighten your sensitivity and symptoms, putting you at risk of developing other issues. At this point, it’s integral to remove the inflammation-inducing foods and adjust your diet to maintain optimal health and wellness.
2. Identify troublesome foods
If you’re unsure of the culprit that’s leaving you with unwanted symptoms such as bloating, gas and/or skin issues, an elimination diet could be helpful in identifying food intolerances or sensitivities. It involves eliminating toxic and inflammatory foods for a certain period of time so your gut can reset and allow symptoms to improve. Toxic foods include those highlighted above (sugar, alcohol and trans fats), while inflammatory foods are known to be gluten, dairy, soy and eggs (amongst others). Caffeine and alcohol are also avoided during the process. Such foods will be replaced by healthy alternatives: grains, legumes and lots of fruit and vegetables that are high in vitamins, minerals, macro and micronutrients, protein, aminos acids and good fats. After the specified timeframe, you slowly reintroduce each food group and observe for symptoms.
Anyone considering an elimination diet should work with a skilled professional such as a nutritionist to map out a plan and oversee the process.
3. Introduce the good foods
Incorporating more anti-inflammatory foods into your diet and reducing your intake of unhealthy options will provide you with the vitamins, minerals and nutrients your body needs. Below we have outlined some anti-inflammatory foods that you should include in your diet and eat more of:
Vegetables (carrots, aubergine/ eggplant, onions, leek)
Brassicas/ cruciferous veggies (broccoli, kale, cabbage, brussel sprouts, cauliflower)
Fruit (bananas, blueberries, apples, apricots, berries)
Healthy fats (extra virgin olive oil, avocado oil)
Whole grains (barley, bulgur wheat, brown rice)
Legumes (beans, chickpeas, lentils)
Flaxseeds
Sweet potatoes and winter squash
Fatty fish (wild caught salmon, sardines, herring, mackerel)
Anti-inflammatory spices (turmeric, cinnamon, ginger, fenugreek)
Nuts (almonds, walnuts, cashews)
Green tea
Dark chocolate (minimum 70% cocoa)
If you’re experiencing symptoms of frequent gastrointestinal discomfort or reactions, your body is trying to send you a message. Reach out to our founder and Holistic Health Coach (trained in Integrative Nutrition and Applied Functional Medicine), Flavia Deuchler, for a free consultation.