By now, most people know how important a healthy diet is in relation to warding off disease so they can look and feel their best even well into their senior years. What they may not know is that many of the foods they think are healthy, or the food they have got into the habit of eating may actually be doing damage to the body by triggering inflammation.
We are taught from a young age to eat three meals a day and always clean our plates. Many of us are also raised in a “meat and potatoes” household, to the point where everyone might look at the chicken on their plate and demand to know, “Where’s the beef?!”
We used to be like that once, until heart disease and arthritis struck when we were in our 30s. Suddenly, many of our were suddenly facing surgery if we didn’t clean up our acts and do something to stop smoking, lose weight, get our food cravings under control, and live a better lifestyle by not ignoring our health.
We really are what we eat. Unfortunately, obesity is at record levels in the US and increasing around the world. There are a number of reasons for this, but two of the main ones are that food has become entertainment for some, emotional comfort for others. In fact, food has become so much a part of our daily lives that cooking TV shows, websites and blogs are booming. The popular social network Pinterest seems to be nothing but wall-to-wall photos of fattening foods.
It’s time to cut the link between mood and food. Instead, we should view what we eat as what it really is: fuel for the vehicle of our body, which we rely upon to get us through our busy days.
Think of a finely-tuned engine, will cared for. If high-quality food goes in, high-quality performance should come out.
If we put in poor-quality fuel, we are likely to experience all sorts of banging, creaking and sputtering until the body finally breaks down.
Every bodily system is affected by what we eat. Scientists studying “anti-aging” diets have discovered one key feature in people suffering from a range medical conditions: inflammation.
Inflammation has now been linked to a many serious illnesses, including:
- Heart disease
- Diabetes
- Various forms of cancer
- Arthritis, especially rheumatoid arthritis (RA) and gout;
- Inflammatory bowel disease (IBD)
- Thyroid conditions that can lead to hypothyroidism (slow thyroid), which can make sufferers gain even more weight
- and many more.
This guide has been designed to help you understand the role of inflammation in relation to your overall health. Fortunately, there is a lot you can do to reduce the negative impact of inflammation on your body by making smarter choices about the foods you eat, and the foods you avoid.
So let’s get started on your road to better health by first understanding what inflammation is.
What is Inflammation?
The word inflammation comes from the Latin inflammare, to set on fire. In the context of our immune system, heat, redness, pain and swelling form as a reaction to either injury, or a perceived threat in the body.
If you’ve ever hit your thumb with a hammer, you can see how inflammation normally occurs.
In terms of illness, such as colds and flu, the swollen glands and puffy eyes and nose that most of us experience show the immune system at work trying to eradicate the disease.
However, in some cases, the immune system can get confused, and start attacking various parts of the body that it sees as a threat. Imagine what happens when you hit your thumb or get a cold happening all over your body. What are could the consequences of that be?
Let’s look next at why inflammation can be so bad for your health.
Why is Inflammation Bad for Our Health?
Our immune systems need to be strong in order to help protect our bodies from germs and bacteria. However, sometimes our immune system can become overactive, producing dangerous reactions in an effort to try to protect the body from what it sees as a real threat.
For example, food and drug allergies can trigger severe inflammation, sometimes producing extreme, life-threatening reactions. The above image from the CDC shows a rash that formed after a person took a particular antibiotic.
In terms of food allergies, they seem to be on the rise, putting many people at risk. Peanut and egg allergies, for example, can cause the mouth, throat and tongue to swell to the point where a person is not able to breathe properly.
This is a medical emergency which can be treated with an Epipen to reduce the swelling. If none is available, creating a new airway through the neck and into the windpipe is the only way to bypass the swelling and inflammation to get the person breathing again.
This is an extreme example, but again gives you an idea of just how dangerous inflammation can be.
On some cases, the immune system can malfunction and cause what are termed autoimmune disorders. The immune system gets confused and starts to attack healthy tissue in the body instead. The reasons for this are not entirely clear, but the effects can be devastating.
For example, in rheumatoid arthritis (RA), the body attacks the tissue that lines the inside of your joints, known as the synovium. RA causes the synovium to thicken, causing swelling and pain around and inside your joints.
The synovium create synovial fluid, which helps lubricate your joints and keep them moving like a well-oiled machine. If they synovium are damaged, the joints are not lubricated properly, leading to pain, swelling and friction, which in turn leads to more pain. Due to the friction, the cartilage and bones can even become damaged if RA is not treated effectively.
In Multiple Sclerosis (MS), the immune system starts to attack the myelin sheaths that protect our nerves. If these get damaged, it is like wires short-circuiting, leading to a range of symptoms all over the body.
These are just two examples of the effects of inflammation. As we have said, most forms of arthritis, heart-related illness and cancers are linked to inflammation, and there are many more illnesses in which inflammation plays a key role.
Our immune system is therefore a delicately balanced system, with inflammation being a double-edged sword. On the one hand, it can be helpful in keeping germs under control. On the other hand, if the immune system gets confused, inflammation will increase as the body starts to attack itself.
Now that you know what inflammation is and why it is so bad for your health, it is time to look at what you can do to reduce inflammation in your body and hopefully gain relief from some of your more troubling symptoms if you are experiencing any health challenges at the moment.
And even if you are still young, fit, and healthy, learning more about what to eat and what not to eat can help reduce the impact of aging on your body and prevent many of the serious medical conditions we have outlined in this chapter.
So, let’s look next at the top 10 foods you should eat to help reduce inflammation.
Top 10 Foods to Eat to Reduce Inflammation
Now that you understand inflammation and the negative effects of persistent inflammation upon your health, it?s time to take steps to reduce inflammation through the foods you eat. There are many foods that can help reduce inflammation for most people. There might be some exceptions depending on any medical condition you might have, such as gout or inflammatory bowel disease, but most experts would agree that the following 10 foods can significantly reduce inflammation in the body.
Top 10 Foods to Eat to Reduce Inflammation
1 – Salmon and Other Fatty Fish with Omega-3s
2 – Probiotics
3 – Olive Oil
4 – Cherries
5 – Walnuts and other tree nuts
6 – Peppers
7 – Ginger
8 – Turmeric
9 – Green leafy vegetables and cruciferous vegetables
10 – Berries such as blueberries
We will discuss each of these in the paragraphs below.
1 – Salmon and Other Fatty Fish with Omega3s
Salmon seems to be everywhere these days, from the fish itself, to salmon oil capsules. The reason is clear: Salmon has been shown to help reduce inflammation and help heart health. It is low in calories compared with red meat, and high in protein and flavor.
Omega-3 fatty acids, or Omega-3s, have been shown to offer relief from a range of inflammatory conditions, including RA, asthma, and Alzheimer?s. There are several types of Omega-3s, with many found in fish, and some found in nuts.
Salmon is delicious, but it is not cheap. It is also a fatty fish, high in fat content, so it should not be eaten more than a couple of times a week. Beware of farmed salmon, as it can contain parasites compared wild-caught salmon. Also beware of smoked salmon and sushi or sashimi, since those varieties of salmon will be heavily salted to help preserve them.
When adding salmon to your diet, aim for the most pure, least processed forms of the fish, fresh or canned, rather than salmon cakes or salmon burgers, which are full of fillers, salt and artificial flavorings. The latter 2 have been shown to trigger inflammation, as we will discuss a bit later in this guide.
2 – Probiotics
It seems as if every yogurt ad on TV these days talks about “active cultures” in your yogurt. Probiotics may seem like a food fad, but an increasing body of research is showing that antibiotic overuse can have serious consequences to our health.
Antibiotics are often overprescribed due to patients demanding them for a cold or flu even though antibiotics are only useful against bacterial illnesses. They are also prescribed for acne, yeast infections and more. The trouble is that antibiotics are not selective about what they kill off. This means they destroy the unhealthy bacteria, but also the helpful ones in your digestive system that help break down your food and send all the essential nutrients to all parts of your body.
Probiotics can help restore these helpful bacteria. Yogurt and other dairy products like kefir, which is sort of like a milk shake, can reintroduce the healthy bacteria and restore balance. You may also want to supplement with probiotic formulas you will often see in the refrigerators in health food stores. Aim to eat at least one portion of low-fat cultured yogurt a day. Just steer clear of the fruit on the bottom and artificially sweetened ones, as sugar and those sorts of chemicals can actually trigger inflammation (more about this later in this guide).
3 – Olive Oil
Olive oil is everywhere these days and may seem like yet another food fad, but studies have shown that the Mediterranean diet is one of the healthiest eating plans you can follow. While not a diet in usual sense of being for people trying to lose weight, it has been shown to help people shed pounds even as they eat better than ever before. Olive oil is a fat, so it should be used sparingly, but it is a healthy alternative to butter, lard and other animal-derived fats, which all have cholesterol.
4 – Cherries
There are two types of cherries, sweet, and sour or tart cherries.
Many studies have shown the beneficial effects of tart cherries in relation to the inflammation associated with arthritis, in particular, osteoarthritis (OA) and gout. They are high in Vitamins A and C, so they can boost your immune system to ward off illness even as they reduce inflammation.
Tart cherries are full of fiber, antioxidants, and taste great. You should eat them fresh when they are in season. Use frozen or canned packed in water (not syrup) and rinsed well the rest of the year. You can incorporate them into homemade sauces, salad dressings and healthy dessert choices such as microwaved cherries with some oats to make your own sugar-free fruit crumble.
5 – Walnuts and Other Tree Nuts
Walnuts have been shown to reduce cholesterol and inflammation in the body, offering relief from cardiovascular and heart-health issues. They are also very filling and full of fiber, making them a good healthy snack choice in moderation for those trying to lose weight.
Walnuts are rich in Omega3s, so they are a good alternative to salmon if you just can’t tolerate fatty fish. But they are high in fat, so if you are counting calories, use sparingly.
Almonds are another tree nut that has been shown to reduce inflammation. Almonds are rich in calcium and iron. If you have lactose intolerance, almond milk can be a safe and tasty alternative to cow milk. Look for no sugar and low sugar varieties to use for all your recipes.
6 – Peppers
Red and green peppers can be a healthy part of an anti-inflammatory diet for most people (with the exception of those suffering from gout and IBD). Contrary to popular belief by those who think that because peppers are hot and spicy, they must cause inflammation, a growing number of studies have shown the health effects of peppers in relation to arthritis.
Peppers contain capsicum, which is actually used in some over the counter arthritis creams to help reduce swelling in the joints. If you do use these creams, watch out for itching and burning. Also keep your hands away from eyes and mouth once you apply it.
Peppers have a huge amount of Vitamin C and some Vitamin A in them, and are moderately high in fiber. They are versatile too, an essential ingredient in both the Mediterranean diet and in Asian cuisine. They have become very expensive in the past few years, so look for the best prices in Asian supermarkets or vegetable wholesalers.
7 – Ginger
Fresh raw ginger root has been used in Eastern medicine for centuries to boost the immune system even as it relieves inflammation. It helps reduce inflammation and control blood sugar. Ginger tea can be a very refreshing drink, and a warming one if you have a cold or the flu.
Fresh ginger has a number of important medicinal uses. In addition to reducing inflammation associated with arthritis and migraines, it can also help ward off nausea in pregnant women and those undergoing chemotherapy. It has antibacterial properties; reduces gas and bloating; and may be protective against stomach ulcers caused by Non-Steroidal Anti-Inflammatory Drugs (NSAIDS) like aspirin and ibuprofen, which are often taken for pain relief from arthritis, for instance, but which can erode the lining of the stomach over time.
Fresh ginger is a tasty addition to many Asian recipes such as stir fries and is also an essential part of Indian cooking. Explore a range of recipes and see if you can add more fresh and tasty ginger root to your diet.
8 – Turmeric
Turmeric has also be used in Eastern and Indian (Ayurvedic) medicine for centuries to relieve inflammation. It is both eaten and used externally, such as on cuts, scrapes and bruises.
Turmeric has been shown to have significant health benefits for many people,
Two word of caution, however. Turmeric can significantly lower blood sugar in people with diabetes and worsen gallbladder issue. It also reduces the blood’s ability to clot, which means it can interact with anti-clotting medications, including aspirin, and can cause excessive bleeding in the event a person needs surgery.
If you are otherwise healthy, therefore, try this tasty bright yellow spice in rice or a homemade curry.
9 -Green Leafy Vegetables and Cruciferous Vegetables
By now we all know how healthy green leafy vegetables and broccoli, a cruciferous vegetable, are for our health. Why do we have so much trouble eating more of them?
Some people do find broccoli very bitter. Others hate chomping through a plate of greens like a cow chewing grass. Luckily, the cruciferous veggie family includes some pretty tasty items if you are not fond of boring old iceberg or can’t stand the taste of broccoli, or the rooty texture. (Try frozen broccoli florets if you find raw too hard to swallow.
Cruciferous (pronounced crew-SIF-er-us) vegetables are so named because they have 4 leaves on their flowers, which people thought looked like a crucifix.
Other cruciferous vegetables to try include:
- Arugula
- Bok Choy
- Brussels Sprouts
- Cabbage
- Cauliflower
- Radishes
- Turnips, white and yellow, roots and leaves
- Wasabi
- Watercress
Cruciferous Vegetable and Cancer Prevention discusses why this group of veggies is being studies so extensively to determine their health benefits.
With so many to choose from, you are sure to find at least a few you enjoy and can work into your recipes. Try to eat a rainbow every day, and see how delicious and nutritious it can be even as you ward off inflammation.
10 – Berries such as Blueberries
Berries are rich in antioxidants, which have noted disease-fighting properties and are considered to be an essential part of an “anti-aging diet” that reduces wear and tear on your body through what are termed free radicals.
We produce free radical ourselves, and also trigger the creation of more through a bad diet; exposure to pollution and chemicals; smoking; and stress. Free radicals attack healthy cells, causing what is termed oxidative stress. Antioxidants combat oxidative stress.
Free radicals are linked to inflammation and many forms of cancer. Adding the humble blueberry to your diet can help ward off disease. They are versatile and taste great. You can even use them in a smoothie full of some of the healthy veggies we were just talking about.
Blueberries are rich in Vitamin C and fiber. Other berries offer different kinds of antioxidants, as do cherries. Make the most of the season to eat berries fresh; use frozen the rest of the year as an alternative to more processed sweets.
Now that you have discovered the Top 10 foods that can help you reduce inflammation, it’s time to look at the Top 10 you should avoid.
Top 10 Foods to Avoid to Reduce Inflammation
The following list of top 10 foods in order to reduce inflammation might make for depressing reading if your eating habits have gone a bit wild and you’ve been resorting to fast food, convenience foods, and “comfort foods” high in carbs and low in nutrition.
The good news is that the Top 10 foods to eat we have discussed above are so delicious, adding them to your diet will usually mean cutting your cravings for the less healthy foods we will discuss below. Most experts would agree that the following 10 foods can cause significant inflammation in the body.
Top 10 Foods to Avoid to Reduce Inflammation
1 – Sugar
2 – Salt
3 – Standard Cooking Oils
4 – Trans fats
5 – Red Meat
6 – Processed Meats/cold Cuts
7 – Refined Carbohydrates
8 – Artificial Sweeteners and Flavorings
9 – Alcohol
10 – Dairy Products
We will discuss each of these in the paragraphs below.
1 – Sugar
Sugar was dubbed “the white death” as early as 1972, but in the craze for low-fat diets, few people paid attention. Now the theory that sugar is bad for the health has finally gone mainstream. It has been linked to a range of diseases, from diabetes to Alzheimer’s and other forms of dementia.
For those of you who say you never touch the sugar bowl, the bad news is that sugar is everywhere. Even so-called healthy sugar substitutes such as honey and agave are treated by the body as sugar.
Limit processed foods, refined carbohydrates (see below) and desserts and snacks with excess sugar. Avoid the killer cheesecake pictured above, loaded with sugar and fat. If you can’t resist sweet things, choose fresh fruit and homemade fruit-based desserts instead.
2 – Salt
Salt is another form of white death in a wide range of processed food items. Labeled as sodium, salt is in almost every food as a flavor enhancer and preservative, from cereal to bread, cookies and cakes. The trend for salted caramel is evidence of the food industry preying on 2 major food cravings most of us suffer from.
The DASH diet, Dietary Approaches to Stop Hypertension, has been shown to be heart healthy and will help you lose weight and reduce inflammation. Hypertension is another word for high blood pressure, so if you’ve been struggling to get your numbers down, use the free resources online and check in with your doctor about your progress.
3 – Standard Cooking Oils
Safflower, soy, sunflower, corn, and cottonseed oil are just a few of the oils used in fried foods and processed foods such as snack foods and cookies. These oils all promote inflammation and are made with cheaper ingredients, often genetically modified plants, (GMOs) in order to get a greater yield for more profits.
Saturated and polyunsaturated fats should be used sparingly. Switch to heart-healthy olive oil in limited quantities. Avoid any olive oil that says light or lite, as it will often be watered down with one of these bad oils.
4 – Trans fats
Trans fats are both natural and man-made. Natural sources include meat and full-fat dairy products. Man-made trans fats are created when hydrogen is used to make vegetable oils (often the cheap ones mentioned above) more solid and shelf-stable so they will not go rancid as the products they are used in, cookies for instance, sit on store shelves for months or even years.
They promote inflammation and high cholesterol. They have been linked with heart disease and diabetes.
While there is a growing awareness of how bad they are for the health and efforts to reduce their use, food labeling loopholes means “trans fat free foods” can have up to 1 unit of trans fats. If you eat the food more than once a day, and also consume natural sources of trans fat, you levels can grow dangerously high.
Helpful hint-if it says hydrogenated anywhere on the label, steer clear. Bake your own cookies with healthy fats such as olive oil, and “fry” your own potato chips by lightly oiling a cookie sheet and baking thinly sliced potatoes on it.
5 – Red Meat
Regular consumption of red meat has been linked to a range of health issues, in particular, heart disease, hardening of the arteries, and high cholesterol. As we have said, it is a natural source of artery-clogging, cholesterol filled trans fats.
Grilled red meats, especially if very charred, have also been linked to prostate cancer and heart failure in men. Choose healthier alternatives such as chicken, fish and beans (legumes). Experiment with low salt beans to discover the perfect healthy veggie burger recipe that’s right for you.
6 – Processed Meats/Cold Cuts
Processed meat and cold cuts such as roast beef, pastrami and corned beef are among the worst form of meats you can eat due not only to trans fats, but the amount of salt and chemicals used to preserve the meat, tenderize it, and flavor it. Chemicals such as nitrites and nitrates have been linked to a range of illnesses, including Type 1 diabetes, circulatory issues, and certain forms of cancer.
As for meat tenderizer, one of the most popular is MSG, Monosodium Glutamate. It is derived from the sugar beet and so is allowed to be called a ?natural? food ingredient. MSG is known to trigger inflammation in the form of headaches and even “lock jaw” muscle seizures and spasms in the jaw and throat, when people eat, for example, Chinese food.
7 – Refined Carbohydrates
As we have discussed in relation to sugar, refined carbohydrates are those which have been heavily processed, such as white sugar, white flour, pizza dough, pasta, cookies and so on. They have been associated with diabetes and a growing number of illnesses, including Alzheimer’s. Yet we do need carbs for certain vitamins, minerals, and fiber to help us feel full. So what should we eat?
Switching to whole grains, such as whole wheat bread or pizza crust, can help. However, unless you bake it yourself from scratch, you have no control over what you are eating.
Another issue with refined carbs is gluten. It occurs naturally in foods, but is also used as a cheap ingredient to serve as a filler or to add texture to food. If you see modified food starch on the label, for example, that is a sign of added glutens.
Many people are opting for gluten-free foods because they think they are allergic. Most of them have not gone to a doctor to test for a gluten allergy, but they may be sensitive enough to them that going gluten-free helps them feel better.
Gluten-free products on the store shelves are expensive, however, and as we have said, processed foods on shelves can contain a range of other unhealthy ingredients.
If you want to try gluten-free cooking and baking yourself, try Bob’s Red Mill gluten-free flours and see if they make a difference to the way you feel.
8 – Artificial Sweeteners and Flavorings
We have already mentioned MSG and other chemicals as manufactured, yet “natural” flavorings with an unnatural effect on our bodies. Artificial sweeteners are no different. In some cases, the body actually treats them just as they would sugar. In other cases, the chemicals change in our bodies, leading to inflammation. If you really can’t live without sweetness in your life, use fresh fruit and fruit juices such as apple juice instead of white sugar.
9 – Alcohol
Alcohol in all its forms has been shown as an inflammatory agent, particularly in the case of gout. It is also high in sugar, which aids in the fermentation process, and therefore in empty calories. See “Beyond Hangovers” by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) to learn more about the devastating effects of alcohol on your body and immune system. It makes for sobering reading.
10 – Dairy Products
Dairy products being on this list might surprise you, but a growing body of research has shown that many people are lactose intolerant, and that milk and other dairy products can trigger allergic reactions. These reactions include asthma, eczema and severe stomach upset.
In addition, farming in the United States and elsewhere has become a “food industry”, with animals being kept in unnatural conditions and fed all sorts of unnatural things in a quest for ever higher production and ever more profits.
Fortunately, there are a range of alternatives to cow milk that are more readily available, including soy, almond, and hemp milk, yogurt, cheese and so on. Many people have also found they are not sensitive to goat milk. These products are not cheap, however, and some people may also have soy and nut allergies.
If you’ve been consuming a lot of dairy recently, try taking a small break and see if it makes a difference to the way you feel.
These 10 foods are known causes of inflammation in the body, so any effort you make to cut them out of your diet and swap them with the healthier choices of the Top 10 to eat to reduce inflammation, the better you should feel.
Generally speaking, fresh fruits and vegetables, well-washed, and organic (but only as needed, to keep your costs down), will help keep down inflammation and the amount of chemicals in your diet. The only exceptions are for people with gout, who have to avoid certain foods that have an element called purines in them.
For those with IBD, they may not be able to handle excessive amounts of fiber. Peeling your fruits and vegetables and cooking them will make them more digestible.
We hope this guide to healthy eating in order to reduce inflammation in your body has made you aware of just how dangerous chronic inflammation can be and what you can do to get it under control.
Due to the wide range of medical conditions linked to inflammation, reducing inflammation through making smarter food and lifestyle choices can go a long way towards helping to relieve symptoms of any illness you might be suffering from.
Even if you are feeling fine, reducing inflammation can reduce the wear and tear on your body and help you reduce the effects of free radicals in your body, which studies have shown are linked to developing illnesses and to the process of aging.
Your healthier diet will be an excellent first step to combat inflammation. However, it can’t be taken in isolation. If you smoke, don’t exercise regularly, skimp on sleep, and do nothing to alleviate the stress in your life, take action today to deal with these issues and you should soon see a fitter, more fabulous new you.
We suggest you keep track of your healthy changes in a Food Diary. In this way, you can see the effects of adding anti-inflammatory foods to your diet, and what happens when you start avoiding ones known to cause inflammation.
And yes, we know, it can be tedious to cook for yourself all the time, but now that you know what is lurking in your food, and what you have been feeding your family, it’s time to take control of your menu so you know exactly what you are putting in your body. Think of it as new adventures in eating as you discover healthy new recipes to suit your own tastes.
To your best health!
Further Reading
Dr. Weil’s Anti-Inflammatory Diet
Arthritis Foundation – 8 Food Ingredients That Can Cause Inflammation
8 Anti-Inflammation Foods for Multiple Sclerosis
Well and Good – 6 inflammation-causing foods no one talks about
Inflammation, stress, and diabetes
FOX NEWS – The best anti-inflammatory foods and recipes
Organic foods- Dirty Dozen -you should by these organic if possible
