Inflammation is a hot topic, literally. As we understand this process and its triggers, research continues to suggest that lifestyle modifications—especially what we eat—can help either feed or quiet the fire.
First, let’s be fair: Despite its fiery reputation, inflammation is not always a bad thing—it’s actually how your body heals. When your body senses an injury or infection, the inflammation process awakens your immune system. It activates your protective cells and organs that help remove germs and mend wounds.
Chronic inflammation, however, is another story. If left unchecked, the inflammation process can cause more harm than good by accidentally targeting healthy tissue in your body. This immune system misfire plays a role in many chronic conditions including arthritis, allergies, asthma, and even certain types of cancer.
Fight back with a superpowered diet
If you suffer from chronic inflammation, thankfully what you eat can help. Certain foods—especially in the right amounts—can naturally dampen an over-active immune system and the discomfort it may be causing (Medonca, 2020).
Try these five tips to pack your diet with an anti-inflammatory punch:
Eat the rainbow
To keep inflammation at bay, eat five to nine servings of fruits and vegetables per day; each food measures differently as a serving, so check beforehand to find the right portion. Try one of these nutritional powerhouses:
- Berries (one-half cup), which are brightly colored with inflammation-fighting anthocyanins
- Cruciferous vegetables (like broccoli, cauliflower, brussels sprouts, and kale), which have been shown to decrease cancer risk and heart disease mortality
- Mushrooms (one cup raw or one-half cup cooked) which are well known for many medicinal benefits (Joseph, 2014; Murillo, 2001; Zhang 2011; Jayachandran, 2017).
Pick the right proteins
Some studies link the saturated fat in red meat to inflammation. Instead of red meat, bank your protein game on fish, lean poultry, and legumes instead (Ley, 2014). To reel in an added anti-inflammatory boost from omega-3 fatty acids, opt for fish like wild caught salmon, tuna, mackerel, sardines and herring (Ellulu, 2016).
When meat is on the menu, look for free-range, organic turkey and chicken for another source of omega-3 powers. For a vegetarian dish, rely on legumes and pulses (such as lentils, peas, and beans); they not only pack in protein, but also anti-inflammatory fiber and magnesium.
Don’t grain on your parade
Instead of refined grains like white flour and white rice, choose whole grains (like oats, farro, quinoa, and brown rice), which are high in anti-inflammatory fiber.
Spice it up
To add flavor to your meals, use fresh or dried herbs and spices—especially ingredients linked to low inflammation such as garlic, ginger and turmeric—instead of seasonings with extra sodium and preservatives like MSG. Curcumin, the active component in turmeric, contains anti-inflammatory properties that studies show can help improve pain and mobility for people with arthritis (Daily, 2014).
All fats are not created equally
When cooking or baking, swap the potentially pro-inflammatory saturated fats found in margarine and canola oil for healthier fats found in olive oil, avocado or nut/seed oil.
Take a comprehensive approach
While reaching for the right foods is a good start to lowering inflammation, taking a comprehensive approach—including lifestyle changes like stress reduction and healthy sleep habits—can yield stronger results. With an integrative care team, like the practitioners at Vori Health, you can personalize an anti-inflammation plan that fits your life. Schedule a visit to get started today.