ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET
- Kelp – contains fiber, and minerals such as iodine for healthy thyroid functioning
- Wild Salmon – has essential fatty acids that are anti-inflammatory and are required for optimal brain function & cell structure.
- Turmeric & Ginger – turmeric contains curcumin & ginger contains gingerols which are anti-inflammatory seen to help reduce pain & swelling in muscles and joints
- Green Tea – contains flavonoids which are a group of compounds that have anti-inflammatory & anti-oxidant activity
- Blueberries – high in anti-oxidant & anti-inflammatory compounds that are beneficial for all kinds of health conditions – and not to mention that they taste great!
- Extra virgin olive oil – contains polyphenols that are protective to the heart & blood vessels
- Nuts & seeds – walnuts, almonds, sesame seeds – contain essential fatty acids which have anti-inflammatory action
- Garlic & onions – contains sulfur-containing compounds that improve immunity & are anti-inflammatory, especially for the cardiovascular system
- Papaya – contains an enzyme papain that helps improve digestion, and nutrients such as vitamin C & beta-carotene which are anti-inflammatory and help improve tissue healing
PRO-INFLAMMATORY FOODS TO DECREASE IN YOUR DIET
- Refined sugars (white, brown & cane sugar) – diets high in refined sugars decreases immunity & contributes to overall inflammation in the body
- High omega 6 fatty acids (safflower, sunflower, soybean, corn oil) – high omega 6:omega 3 fatty acids leads to inflammation contributing to many health problems & diseases
- Dairy – contains proteins that are common allergens that trigger inflammatory responses (constipation, diarrhea, rash) in sensitive individuals, and are a source of saturated fats
- Nightshades (tomatoes, potatoes, eggplant, peppers) – have been linked to joint pain & stiffness, headaches & migraines in sensitive individuals
- Red meat & processed meats – often high in saturated & trans fats, which when consumed in large quantities are linked to increased cardiovascular disease risk and other health risks associated with the processing of meats
- Trans fats – increase ‘bad’ cholesterol & lower ‘good’ cholesterol & promote unhealthy weight gain & inflammation in the body
- Alcohol – irritates the stomach lining & liver and, in high amounts, leads to unnecessary calorie intake which may contribute to obesity & sugar dysregulation over time
- Food additives & preservatives – MSG, aspartame, food dyes are often triggers of inflammation in people who are already experiencing inflammatory conditions such as arthritis and colitis
June Griffith says
I have very sore joints and wanted to know what foods would help me? I am 74 yrs old female and suffer every day!
Dr. Nicholas Anhorn, ND says
Hi June, emphasizing pro-inflammatory foods can help if the cause of your pain is inflammation but it is likely only part of the problem. You may want to take a look at this article for more information on root causes of pain http://naturopathicbynature.com/pain-management-based-on-five-key-principles/