The topic of inflammation is hot right now – pun intended. Some of us actively seek to enjoy meals rich in anti-inflammatory ingredients in hopes of preventing inflammatory diseases in the future. But for others, there is a growing awareness and understanding of inflammatory diseases like celiac and Crohn’s disease, high blood pressure and diabetes, and how diet can help manage their symptoms or cause a flare-up.
And if you’re cooking for someone who is experiencing symptoms, you may be wondering how to do it safely. Because depending on their condition, they may avoid different foods or none at all. To help you navigate these situations this holiday season and beyond, we asked several nutrition experts and professional chefs who have first-hand experience with inflammatory diseases to give us their best tips and tricks so you can cook for your friends and family with care and confidence. .
What is inflammation
“Many think of inflammation as swelling or redness caused by injury or infection,” explains Kanchan KoyaPhD, founder of Baby Spice Spice. “But there are also harmful conditions that can result from chronic low-grade systemic inflammation in humans,” she says. The list of conditions is long and includes high blood pressure and cardiovascular disease; rheumatoid and other types of arthritis; gastrointestinal problems such as Crohn’s disease and irritable bowel syndrome (IBS). ; diabetes; autoimmune diseases, including lupus and multiple sclerosis; and certain cancers. And ongoing inflammation can impact your energy, pain, mood, and more because the immune system becomes overstimulated during prolonged periods of several months or even years.
According to National Library of Medicine, experts expect cases of chronic inflammation to increase over the next 30 years. At the same time, awareness is growing. Robert Occhipinti shares: “Fifteen years ago, when I was diagnosed Crohn’s disease, I couldn’t eat anywhere; there was no education about it. Now as chef-owner of Long Island’s Maldon & Mignonettehe wants to make sure his diners don’t feel the same way, saying he considers it “a privilege and an opportunity to make people feel like there’s nothing wrong with them.”
Chef Joseph Gera was inspired by his own health battles to create KeyStoNe taila range of gluten-free sauces, and From scratch with love, a cooking channel dedicated to helping people cook celiac-safe recipes. And a famous chef Ming Tsai started an entire business, MingsBings, to support his wife’s fight against cancer. “This diagnosis prompted my family to transition to a primarily plant-based diet in hopes of reducing inflammation by using food as medicine.”
Related: The Health Benefits of a Plant-Based Diet
1. Ask questions
According to our experts, welcoming guests with inflammatory conditions isn’t as difficult as you might think. But because the ingredients that can cause inflammation are very personal, you shouldn’t make assumptions about what they can or can’t eat.
“It is important to note that individual responses to specific foods may vary and recommendations should be personalized based on each person’s unique health needs and tolerances,” says Kaitlyn I. Randall, MS, RDN, LD for WellTheorya company specializing in supporting people with autoimmune diseases.
For example, some people with lupus flares or IBS find it helpful to limit foods high in FODMAPs, a term used for short-chain polysaccharides that are fermented by gut bacteria and can cause stomach problems. These include wheat and rye (gluten) products; alliums; cauliflower; mushrooms; milkman; legumes; and certain fruits such as apples, pears, dried fruits, stone fruits and watermelon. Other people find that consuming sweeteners or too much sodium can flare up their symptoms.
Related: IBS Diet Plan: What to Include and What to Limit
Once you know what they can “digest,” “just make sure you read the labels,” Tsai advises. “Ingredients that may cause inflammation may be hidden in ingredient lists. For example, gluten is present in many products you wouldn’t suspect, like soy sauce or even fish sauce. This also means learning about alternative names for certain ingredients. For example, if your guest avoids added sugar, this may be appropriate. 65 different waysincluding sucrose or fructose.
2. Avoid cross-contamination
This is the number one rule of chefs. Gera says: “Cross contamination in a kitchen is a major problem, and most people don’t really think about it. He admits it can be especially difficult for those who cook for people with celiac disease, like himself, because “wheat-based bread and flour are everywhere.”
Her advice is to approach gluten — or any ingredient your guest finds triggering — like any ingredient that potentially carries bacteria. This is crucial because, as Occhipinti says, “I’ve been to places where people had to run to the bathroom in 20 minutes because of cross-contamination. » His advice: “Always wash your hands. Please note that if you use a utensil, do not put it in another dish. Do not place bread near anything else. If people have a specific allergy, use a separate cutting board just for them.
3. Use smart exchanges
Occhipinti reflects: “There are so many alternative ingredients now; so much has changed in positive ways since I started cooking for inflammation. Gluten-free pastas and alternative flours, whole grain products, less refined sweeteners and healthy fats are much more readily available today.
He turns to rice flour for breading and thickening sauces, and he loves getting creative with vegetables. “Make zucchini ribbons with basil pesto and you have a great “pasta” dish. For dairy-free mashed potatoes, use mustard, mayonnaise and garlic. And Gera, who avoids dairy, is a fan of vegan butter made from olive oil, saying it has “all the properties of (healthy) olive oil and the same characteristics as butter” .
For inflammatory conditions in which complex carbohydrates are preferred, such as diabetes or arthritis, “it may be as simple as switching to 100% whole grain bread or pasta,” says Koya. And quinoa, brown rice and buckwheat are some of Randall’s favorite foods. gluten-free alternatives with simple carbohydrates.
Tsai encourages you to get creative: “Try making a vegetable pie and replacing the pastry crust with a gluten-free panko filling! You can toast the panko with olive oil, creating a delicious and crispy topping.
4. Spice things up
The jars in your spice cabinet are more than a way to flavor dishes, many also have anti-inflammatory benefits. Koya suggests incorporating anti-inflammatory spices like cinnamon, cloves, ginger, nutmeg, and cardamom to “add flavor and excitement while providing anti-inflammatory benefits.” Crushed red pepper, rosemary and turmeric also have anti-inflammatory properties. Stir cardamom, ginger, and cinnamon into your morning bowl of oatmeal, make spiced cardamom or cinnamon whipped cream to top desserts, or add chopped fresh rosemary to salad dressing.
“Expand your spice profile beyond black pepper, and use natural garlic, minced onion, thyme, tarragon, basil, cilantro…use the garden in your cuisine and the flavors will be magnified!” Tsai suggests. He also offers this pro tip: “Cook with acids like lemon juice, lime juice, and vinegar to amp up flavors instead of salt.” »
Related: 9 Easy Ways to Reduce Sodium in Your Diet
5. Prioritize whole foods
The more processed your foods are, the more likely they are to contain traces of wheat or excess sodium and sugar. Preparing meals from whole foods, such as fruits and vegetables, reduces this risk. Additionally, many whole foods have anti-inflammatory properties: sweet potatoes, berries, avocados, beets, tomatoes, nuts, leafy greens, oily fish, and more are often listed among the anti-inflammatory properties. best foods to fight inflammation. For an easy weeknight meal, try topping baked sweet potatoes with black beans, salsa and cheese. Or if you usually serve roast beef or pork at a dinner party, try cooking one Salmon filet instead. And one massaged kale salad is a welcome addition to any meal, casual or more refined.
6. Offer various options
You don’t necessarily have to look for inflammation-friendly recipes, but rather modify your plan. For example, Koya suggests, “If you’re grilling steaks, consider also making salmon skewers or black bean veggie burgers.” You can also set up a salad bar for your guests so they have their choice of toppings and dressings.
Randall adds that simply offering a diverse variety (some gluten-free, dairy-free, and/or plant-based options) can easily satisfy everyone. This can be simplified by preparing certain items in advance. Then, “clearly label (these) dishes with their ingredients to help customers with dietary restrictions easily identify what they can or cannot eat.” » This way, everyone can enjoy the meal you prepared without any embarrassment and with a lot of gratitude for your thoughtfulness.
Conclusion
Koya says it best: “There is a common misconception that anti-inflammatory meals are boring and dull, but nothing could be further from the truth! » Simple, creative swaps can make traditional dishes exciting and unique, and choosing to prepare dishes that take inflammation sensitivity into account can help. all of your guests eat healthier, feel better and have a good time at your meeting.
