The word anti-inflammatory broken down in medical terminology is: prefix anti- (opposite of) root word inflammation and suffix -atory (characterized by). Meaning an anti-inflammatory diet is a diet related to doing the opposite of what is causing inflammation. Therefore this diet must primarily include foods focused on fighting inflammation. Because inflammation is a primary factor in many illnesses, this way of eating is beneficial for general overall health. Anti-inflammatory diets have been reported to combat serious illnesses such as diabetes, heart disease, asthma, arthritis, obesity, dementia, and depression. Because Autoimmune Diseases are defined by immune system dysfunction that causes inflammation, this is the optimal diet to fight symptoms.
Which foods are included in an anti-inflammatory diet? Simply put this diet is based around eating whole foods to fight inflammation with an avoidance of highly processed foods and those that cause inflammation. What are whole foods? Whole foods are things that come naturally from the earth including all fruits, vegetables, nuts, seeds, grains, legumes (beans) and herbs. What are highly processed foods? These are man made foods that go through many processes before being purchased by the consumer including prepackaged cakes, cookies, breads, heavily preserved meats, deep fried and fast foods.
Why are whole foods anti-inflammatory? Whole foods in their natural state contain numerous phytochemicals, vitamins, minerals, and fiber. The phytochemicals like sulforaphane, anthocyanins, quercetin, resveratrol, and curcumin have all been scientifically proven to inhibit inflammation. Along with this, your body requires several vitamins and minerals in order for its immune system to function properly including an alphabet of vitamins A, B6, B12, C, D, E, and K, as well as the minerals like zinc, magnesium, selenium, iron, copper, calcium, and iodine. All of which are found in fruits, vegetables, grains, nuts and seeds. Herbs like turmeric, garlic, ginger, oregano, parsley, and basil are also incredible spices proven to combat inflammation and make perfect flavorings when preparing your whole foods. Did you know that 70% of the body’s immune cells are located in the gut lining? Fiber helps in two ways by increasing the healthy microbiome of the gut and helping to maintain the gut lining to avoid leakage into the bloodstream.
What are some specific foods included in this diet? Think green! Broccoli, spinach, salad greens, kale, brussels sprouts, asparagus, avocados. Think purple! Berries, cabbage, eggplant, beets. Think red! Strawberries, tomatoes, bell peppers, cherries, onions. Think orange! Sweet potatoes, carrots, butternut squash, oranges. Think tan! Oats, quinoa, brown rice, potatoes, lentils, beans. Don’t forget the healthy fats like flaxseeds, chia seeds, walnuts, sunflower seeds, cashews, and brazil nuts.
Now that you know what an Anti-Inflammatory Diet is and found some good ideas of what to eat, what do you think you could add to your plate today to help combat the inflammation in your body? To learn even more check out this page. Our goal here is to empower and support all those suffering from chronic illness so feel free to reach out for more information and guidance as you work toward wellness.