Top anti-inflammatory food tips recommended by a Dietitian
Chronic inflammation has been linked to increased chronic disease risks, including Type 2 Diabetes Mellitus, heart disease and obesity.
Researchers have been looking at the relationship between diet and inflammation and how specific nutrients within the food we eat can assist in reducing chronic inflammation, with recent literature representing an interesting link between diet and gut microbiome changes. Both the diet and gut microbiome are linked to circulating molecules that may modulate inflammation. These links are encouraging enough to promote healthy eating and focus on specific foods that exhibit anti-inflammatory properties to keep your immune system working well and maintain a low level of inflammation.
Top researched recommendations to achieving an anti-inflammatory lifestyle
Healthy Fats - Omega 3 Fats and Monounsaturated Fatty Acids (MUFA)
WHY?
Omega-3 fats are essential, meaning we must attain these fats from our diet.
They’re key to the structure of every cell wall in our body and act as a crucial energy source to maintain a healthy and strong heart, lungs, blood vessels and immune system
Additionally, Omega-3 rich fish is also high in a fat soluble compound and or natural antioxidant known as coenzyme Q10 (COQ10) which has represented promising benefits to reducing stress at a cellular level in the body
HOW?
Three servings of Omega 3 rich fish (DHA/EPA) per week (sardines, salmon, tuna, mackerel)
1-3 servings of plant based Omega-3 fats (ALA) per day: toss chia seeds or flaxseeds into salad or yoghurt and or drizzle flaxseed oil onto salads and dishes
If only consuming plant based forms of Omega-3, I recommend discussing with your doctor and or dietitian if a supplement would be necessary and safe for you
MUFA Fats: make a daily routine to include small portions of nuts, avocado, sesame seeds and or tahini
Antioxidants, Polyphenols & Dietary Fibre
WHY?
Vegetables rich in phytochemicals have anti-inflammatory properties at a cellular level in our body
Fibre and fruits with enzyme activity can aid in protein digestion and improve bowel function
The enzymes Bromelain (found in pineapple) and papain (found in papaya) have anti-inflammatory effects
Fibre in both fruits and vegetables alter the microbiome by strengthening the bowel wall and improve bowel movement
HOW?
Ensure your plate at each meal has plenty of colour from an array of vegetables or fruits
Include fruits high in enzyme activity (pineapple, mango, papaya, kiwi fruit)
Include a variety of phytonutrient rich veggies: (garlic, onion, pumpkin, zucchini, carrot, green leafy vegetables)
Focus on reds, oranges, and dark green vegetables
Probiotic & Prebiotic Foods
Consider including a serve of fermented food in your daily regime
WHY?
Work together to increase & populate healthy bacteria in the large intestine which strengthens the bowel lining
HOW?
Daily green leafy vegetables (arugula, lettuce, broccoli, zucchini, Green beans) and a mix of fruits
Try to add green leafy vegetables to homemade juices, smoothies, salads and dishes for extra prebiotic fibre
Swap all carbohydrates for whole grains and avoid white refined flours
Daily yogurt or natural kefir with live micro-organisms including Lactobacillus Casei
Include live fermented foods including pickles, miso, sauerkraut into your daily or weekly regime
Spices with anti inflammatory properties
WHY?
Turmeric, black pepper and ginger have antioxidant and anti-inflammatory actions
HOW?
Black pepper increases bioavailability (absorption) of curcuma (found in turmeric)
Add turmeric, black pepper and ginger to drinks, salads and cooked dishes
Try: ginger + cinnamon + lemon juice + touch of black pepper + turmeric + hot water + touch of honey!
Reduce saturated fat, trans fat and added salt
WHY?
Foods high in saturated fat and trans fat have repeatedly represented inappropriate inflammatory responses to the bodies cells and tissues leading to increased risk of metabolic disorders
Same goes for prolonged high salt intake, which leads to unwanted tissue inflammation and targeted organ damage due to decreased essential blood flow
HOW?
Minimise red meat to lean cuts and two serves per week and avoid or minimise processed meat when you can
Avoid and or minimise fried, deep fried and battered foods
Choose foods that have been grilled, baked, steamed, boiled, and or poached
Minimise highly processed foods that contain partially hydrogenated oils (trans fat) (example: hard set peanut butter, i.e.., when there is no visible oil on the top)
Look for less than 4g saturated fat per 100g serve where possible
Avoid adding salt where you can and choose salt reduced canned or packaged produce when available
It is important to remember that everyone is unique and should therefore be recommended personalised advice when it comes to conditions that cause an inflammatory state to the body’s tissues and cells. If you would like to prevent or manage inflammatory conditions through improving your diet and lifestyle, click here to make an appointment with Aimee today! :-)
