Inflammation is a recent trend in health and wellness. But what is it and why is it important?
Inflammation It is one of the ways the body protects itself from dangers. This is an important bodily process, but if left unchecked, it can lead to health problems.
Eating a more anti-inflammatory diet can help manage chronic inflammation. Below is some information about inflammation and tips for better anti-inflammatory eating habits.
What is inflammation?
Acute inflammation is our body’s rapid response to an injury or infection, such as a cut finger. Redness, swelling and pain are outward signs of acute inflammation. These are signs that the body is beginning the healing process.
Chronic inflammation is usually of low intensity but persists and can last for months or years. Chronic inflammation has been linked to a variety of health problems such as:
What causes inflammation?
Many factors can contribute to chronic inflammation. Some factors we have control over and others we don’t. These include:
- Food choices
- Smoking and tobacco consumption
- Exercise Habits
- Quantity and quality of sleep
- Alcohol consumption
- Persistent viral or bacterial infections
- Allergens and environmental pollutants in our air, water and food
- Stress
As you can see, you can make lifestyle choices that reduce chronic inflammation rather than fuel it. In particular, our food choices have a significant impact on our health. Your diet as a whole has a big effect on the level of chronic inflammation in the body.
Learn how to sleep better and why it’s important for your health (Cultivating Health)
Get tips for reducing seasonal allergy symptoms and treatment options to help (Cultivating Health)
Discover 10 health benefits of meditation and how to focus on mindfulness (Cultivating Health)
Healthy Eating Tips to Help Reduce Inflammation
1. Eat lots of fruits and vegetables
Try to have at least six 1/2 cup servings each day. Include as many brightly colored products as possible. Different colors have different benefits.
2. Choose fiber-rich carbs
Limit highly processed, low-fiber carbohydrates, such as many white flour products (pasta, white breads, English muffins, bagels, crackers, and muffins), instant rice, instant potatoes, and most cold cereals. .
Choose more fiber-rich carbohydrates. This includes whole grains like brown rice, whole wheat products like bread and pasta, barley, oats, quinoa, buckwheat and farro. You can also look for starchy vegetables, like sweet potatoes, potatoes, winter squashbeets, corn, beans and peas.
Learn about the health benefits of winter squash and ways to cook them (Good Food Is Good Medicine)
3. Eat more fiber
Fiber is essential to our gut health, and therefore our overall health. Most Americans only receive about 50% of the recommended daily amount of fiber. Try 25 grams per day (for women) or 38 grams per day (for men).
Fiber comes from plant foods. There is two types of fibers and most fiber-containing foods are a combination of both types.
- Insoluble fiber does not absorb water and gives bulk to stools. This aids your digestion by keeping things moving and making your stools soft and easy to pass. Examples of insoluble fiber are the skins, seeds and stringy parts of fruits and vegetables, nuts and seeds, and the bran of whole grains.
- Soluble fiber absorbs water and forms a gel. This helps keep your blood sugar stable after a meal and keeps you fuller for longer, making meals more satisfying. It also helps reduce cholesterol, promotes hormonal balance and promotes stool health. Examples include beans and other legumes, flax or chia seeds, and whole grains like oats.
Both types of fiber are important, so include a variety of whole plant foods to help you get the recommended amount each day.
4. Choose plant-based and leaner sources of animal protein
Plan to eat more plant-based sources of protein. This may include soy products (tofu, tempeh, edamame, soy milk), beans, lentils, nuts and seeds. Choose lean animal proteins like fish, chicken and turkey.
Try to limit red meat, avoid processed meats, and choose low-fat dairy products. When barbecue or cook meat, avoid charring it because it creates compounds that can trigger inflammation.
5. Be aware of your fat sources
Cook most often with unsaturated fats like extra virgin olive oil. Use neutral-tasting oils for high-heat cooking, such as avocado oil, expeller-pressed canola oil, or sunflower oil.
Stay away from trans fats. These are present in fried foods and anything that contains partially hydrogenated oils. Also try to limit your intake of saturated fats. These include butter, fatty meats, poultry skin, processed meats, cheeses and other high-fat dairy products, coconut oil, palm oil and cocoa butter.
6. Reduce the omega-6/omega-3 ratio in the diet
Include more foods rich in omega-3 in your diet. These include eggs enriched with omega-3 and wild caught fatty fish such as salmon, mackerel, anchovies, sardines and herring. Plant sources include flax seeds, chia seeds, hemp seeds and walnuts.
Limit your consumption of oils rich in omega-6. Typically, these oils are primarily found in ultra-processed foods, including soybean, safflower, corn, grapeseed, and cottonseed oils.
Explore this guide to healthy seafood and why you should eat more of it (Good Food Is Good Medicine)
7. Reduce your sugar intake
The average American consumes 17 teaspoons (68 grams) of added sugar daily, which is 2 to 3 times higher than the recommended limit. Keep your added sugar intake to less than 6% of your total calories. For men, this means no more than 9 teaspoons (36 grams) per day. For women, limit added sugars to less than 6 teaspoons (24 grams) per day.
Check the labels of the foods you buy for sugar amounts. Keep in mind that 1 teaspoon of sugar is approximately 4 grams of sugar.
Avoid sugary drinks like soda, lemonade, sweetened teas, juice, and sweet coffees. Limit your consumption of desserts, pastries, candies and other sweets. Other foods that often contain added sugars that you might not expect include bread, salad dressings, condiments, cereal, yogurt, pasta sauces, crackers, and chips. Honey and maple syrup are less refined forms of sugar, but they still count as added sugars.
Find out if fruit juice is really bad for you and your kids (Good Food Is Good Medicine)
8. Limit or avoid alcohol
Alcohol disrupts the gut microbiome and can contribute to chronic inflammation. If you want an alcoholic drink, limit your average to one drink or less per day.
Discover the health benefits of reducing alcohol (Good Food Is Good Medicine)
9. Add tea and spices with anti-inflammatory benefits to your diet
Black, white, and green teas are rich in antioxidants and polyphenols that can help fight inflammation. Some herbal teas also have anti-inflammatory benefits. Many herbs and spices also contain compounds that can help fight inflammation. Examples include rosemary, garlic, oregano, ginger, turmeric, cloves, nutmeg, cinnamon and cayenne pepper.
Learn more about the health benefits of tea and its effects on obesity (Good Food Is Good Medicine)
The key to an anti-inflammatory diet is consistency
Keep in mind that the whole of your diet is greater than the sum of its parts. One meal won’t make or break a healthy diet – it’s consistency over time that counts. By keeping these tips in mind, you will adopt healthy eating habits that can help you manage chronic inflammation and some of the health problems associated with it.
Written by registered dietitian Kathryn MacLean, MS.
