Fighting Inflammation Naturally Through Diet

“Let food be thy medicine, and medicine be thy food.”

- Hippocrates

The origin of the following quote is disputed, but it is often attributed to Hippocrates. "Let food be thy medicine and medicine be thy food." The message conveyed is that one of the most natural and effective ways to regulate chronic inflammation in the body is through diet. By consuming more foods that have anti-inflammatory properties, while reducing or eliminating common inflammatory foods and beverages, you can help your body fight off inflammation in the long run.

How Does an Anti-inflammatory Diet Help Your System?

When your body is under too much stress, your immune system becomes activated, and it is on high alert throughout your body to detect any foreign invaders that could potentially cause damage. These invaders could be anything from foods, allergens, to chemicals or additives in your foods and drinks. When your immune system detects any of these out-of-place invaders, it triggers a stress response and protective mechanism known as inflammation. Any time our brains or bodies undergo stress, whether it is mental, physical, or chemical stressors, it triggers an inflammatory response. In a healthy brain and body, this response is short-term and temporary, like having a fever when you have the flu. The fever is an inflammatory response where the body warms up to try and kill the virus. It is a form of protection.

However, sometimes, when the brain or body is under too much stress for too long, it can lead to chronic inflammation that persists for months and even years. When this inflammation persists, it can be problematic and lead to chronic pain, fatigue, heart disease, obesity, arthritis, anxiety, and other chronic illnesses.

The best way to reduce inflammation throughout your body is by addressing diet. This means consuming more anti-inflammatory foods consistently, consuming less inflammatory foods, and allergy testing to identify any typically 'healthy' foods that may be causing inflammatory issues for you. If you're interested in scheduling an appointment and would like to be tested for specific food allergies that could be increasing inflammation levels, click here.

What Foods Should I Avoid?

There are many foods that are common in the standard american diet that cause and increase inflammation throughout the body. Let’s cover the most prominent types of foods:

• Trans Fats - margarine, non-dairy creamer, vegetable oil, shortening,  many pre-made or pre-packaged foods, pastries, pies, pizza, french fries

  • Limiting trans fats - Unfortunately, food manufacturers are beginning to hide trans fats in more cryptic labeling. Look at the ingredients list for ‘hydrogenated oils’ or ‘partially hydrogenated oils’. These contain trans-fats.

• Heavily processed meats - bacon, hot dogs, bratwurst, sausage, deli meats, jerkies, salami, pepperoni, spam, canned meats including fish, chicken or beef

  • Reduce processed meats - To reduce your intake of processed meats, look for alternatives that are less processed such as 'nitrate-free' meats or those without added sugars. Choose meats with less than 5 grams of saturated fat per serving.

• Refined grains - pasta, white rice, bread, donuts, rolls, crackers, chips, cereals

  • Refined carbohydrates lack fiber, which is essential for slowing down the release of carbs into the bloodstream. Consequently, consuming refined carbs can cause spikes in blood sugar and insulin, leading to increased inflammation. On the other hand, consuming high-fiber foods such as brown or wild rice, steel-cut oats, quinoa, or beans can provide healthy carbohydrates without causing blood sugar spikes or worsening inflammation.

• Hidden sugars - sodas, fruit juices, sports drinks, chocolate milk, flavored coffees, premade soups, canned fruits and vegetables, premade smoothies

  • Most processed foods contain hidden sugars, whether they are sweet or savory. Hidden sugars are similar to refined carbohydrates like pasta and white rice, as they cause a spike in blood sugar levels and lead to an inflammatory reaction. To avoid added sugars, it's best to choose natural foods instead of canned, packaged, or processed foods. If you do opt for processed foods, make sure to avoid products that contain fructose, maltose, dextrose, sucrose, any type of syrup, any sweetener, or xylose in their ingredients list.

It's important to avoid consuming inflammatory foods on a regular basis, as they can negatively impact your overall health. These types of foods have been linked to an increased risk of developing chronic illnesses such as:

• cardiovascular disease

• type 2 diabetes

• obesity

• cancer

• hypertension

• high cholesterol

• metabolic syndrome

All of these health issues are associated with high levels of inflammation in the body.

Foods That Fight Inflammation

Fruit and vegetables - berries, cherries, apples, pineapple, avocado, broccoli, peppers, tomatoes, spinach, carrots, etc. 

Plant-based proteins - legumes, beans, peas, nuts, seeds, edamame, quinoa

Whole grains - barley, rye, quinoa, black rice, red rice, wild rice, oatmeal, whole-wheat flour

Home cooked meals - avoiding fast food restaurants and pre-packaged foods is the simplest way to know what you are eating and reduce inflammation throughout the body.

Incorporating anti-inflammatory foods into your diet can be highly beneficial for reducing inflammation levels. These foods are rich in B vitamins, antioxidants, polyphenols, and other essential nutrients that help fight inflammation. For a healthy, balanced diet, make sure to include fats, carbohydrates, and proteins in each meal or snack. Studies have shown that lower carbohydrate and Mediterranean diets, as well as a standard AIP diet, can help reduce inflammation levels.

If you need support in your anti-inflammatory journey, schedule a free discovery call with me. Together, we can work towards achieving your goals and support your body as you reduce inflammation!

You can also click here for 10% off my custom Gut Health Reset supplement bundle that has been designed to fight inflammation and repair the lining of your digestive tract, which can lower your risk for chronic illness and disease.