Diet can be very influential on systemic inflammation. Inflammation can have an affect on just about every part of the body and every disease process, from auto immunity to depression. And it always starts in the gut.
There are plenty of foods that help reduce inflammation and plenty of foods and beverages that exacerbate inflammation.
Anti-inflammatory rich foods;
Anti-oxidants – reduce oxidative stress, which is one of the major causes of inflammation;
- dark leafy greens
- brightly coloured vegetables such as; carrots, pumpkin, capsicum, sweet potatoes,
- brightly coloured fruits; blueberries, raspberries, blackberries, goji berries, cranberries, strawberries, oranges, pawpaw, plums and prunes
Protein – speeds recovery of damaged tissue
- eggs
- grass-fed meat
- organic or at least free-range chicken
- wild caught fish
- soy products such as tofu and tempeh
- quinoa and chia seeds
- bone broths – collagen, which is excellent for healing tendons, ligaments, sprains, strains, Plantar fasciitis and tendonitis
Vitamin C Rich Foods – helps to rebuild collagen
- berries
- citrus
- tomatoes
- capsicum
- pineapple
- mango
Zinc Rich Foods – helps with tissue development and repair
- oysters!
- grass-fed beef
- pumpkin seeds
- spinach
- cheese
- wholegrains
- beans and pulses
Potassium and Magnesium – help to speed healing, help with muscle recovery, improve circulation and promote relaxation in the body
- avocado
- coconut/coconut water (a great way to replace electrolytes after working out)
- bananas
- mushrooms
- sweet potatoes
Use plenty of;
- apple cider vinegar,
- turmeric,
- ginger,
- garlic,
- chilli (if not sensitive),
- onions,
- cinnamon,
- basil and other herbs,
- fresh vegetables such as; mixed leafy greens, alfalfa, sprouts, cabbage, celery, broccoli, sweet potatoes, pumpkin, snow peas, beetroot, carrots, capsicums, tomatoes, avocados,
- low fructose fruits such as; pawpaw, pineapple, apples, berries and sour cherries,
- omega 3 in fatty fish such as; Salmon (eating at least 3-5 serves of fish a week)
- nuts & seeds
- beans and pulses
- Bone broths
- raw cacao (NOT processed cocoa or chocolate!!)
All these foods may help reduce systemic inflammation throughout the body.
Avoid;
- sugar,
- refined carbohydrates such as bread and pasta,
- caffeine,
- alcohol,
- excess omega 6 fatty acids (found in vegetable oils),
- artificial sweeteners especially aspartame,
- trans fats (found in margarine and pastries)
- excessive saturated fats,
- preservatives
- flavourings such as MSG
- colourings
- chemicals such as pesticides, herbicides, antibiotics and pollution in the environment and in food
Anti-Inflammatory Herbs and Supplements
There are a number of herbs and supplements that can be helpful in reducing inflammation such as; liquorice, ashwaganda, slippery elm, rosemary, cayenne, omega 3 fatty acids, quercetin, collagen, vitamin D, Zinc and boswellia but with any herb or supplement, you need to speak with a practitioner (such as myself) as there may be interactions with medications, health conditions or even genetic predispositions which may cause potentially serious consequences.
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