Calming The Fire Within: An Anti-inflammatory Eating Approach
Yes, it’s true, sometimes we want inflammation to happen. For instance, when we have an external body injury, the area becomes noticeably red, warm, and swollen. This is the body’s natural defense system kicking in, bringing nutrients to the area to heal the injury. When we get a virus, our immune system sends in antibodies causing inflammation. Again, this is an inflammatory response and is part of a normal healthy immune system. Your immune system can also become triggered when it encounters a foreign body, chemicals, pollen, or other allergens. But when the body can’t turn off inflammation and chronic inflammation persists, it can lead to advanced disease states. Research has shown that an anti-inflammatory diet may prevent chronic disease and can be used as a treatment plan for disease.
Early civilizations such as the Romans recognized that people eat with their eyes, not just with their palates. Ever wonder why we are so attracted to colorful foods? Brightly colored foods stimulate our appetite and call us to eat them. The FDA approved food-colored additives so manufacturers can make food more eye appealing. Think M&Ms, and picture them in black and white….how appealing is that? We as humans, along with other mammals, are innately attracted to color in food, maybe because the colors in food alert us to the beneficial nutrients in them. The color in a food signifies specific antioxidants, phytochemicals, vitamins, and minerals. This is where an anti-inflammatory eating pattern comes into play.
An anti-inflammatory diet is not a specific diet, but an approach to eating that emphasizes a variety of foods that are inclusive of cultural and individual preferences. It is not meant to dictate how and when to eat, but types of foods to include in your diet at least 80% of the time to reduce inflammation. Think of it as the 80/20 rule. 80% of the time you are following an anti-inflammatory eating approach, 20% of the time you eat what you feel like, and 100% of the time you eat without judgment.
There are many anti-inflammatory medicines on the market that may relieve symptoms, but research has shown that some of the best medicine to reduce inflammation can be found right in the produce department.
Here are some simple guidelines to follow for an anti-inflammatory eating pattern:
Eat an abundance of vegetables, 3-5 or more servings a day; (1 serving = 1/2 cup cooked, 1 cup raw) and fruits, 2-4 servings a day; (1 serving = 1/2-3/4 cup raw). Make at least half the grains you eat whole grains.
Minimize highly processed, refined, and fast foods, and avoid high fructose corn syrup.
Choose healthy fats. Decrease saturated fat from animals and increase monounsaturated fats from plants. (1:2:1 ratio of saturated to monounsaturated to polyunsaturated fats.) For omega-3 fatty acids (polyunsaturated) eat salmon (wild preferably), sardines packed in water or olive oil, anchovies, herring, black cod, sardines, mackerel, trout; omega-3 fortified eggs; hemp seeds, flaxseeds, and walnuts.
Fish, Meat, & Poultry. Most of the anti-inflammatory benefits come from colorful plant sources, but animal products also contain vital nutrients. Fish, low in mercury and high in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, mackerel, and herring can be safely eaten 2-6 times per week. Red meat (beef, lamb, bison, pork) provides significant iron and protein, along with fat, which supplies energy to the body. 100% grass fed beef is preferable since it has significant amounts of anti-inflammatory omega-3 fatty acids and less saturated fat than grain fed beef. Grass fed beef also contains conjugated linoleic acid (CLA) which is known to be heart healthy. Limit red meat to no more than 1-2 servings a week. Poultry is considered a lean source of protein and healthy to eat 2 times a week.
Fruits & Vegetables & Grains. Each color in food has its own role to play. Bright color usually means freshness. These nine food colors are divided into five groups, each with their own unique benefits. Here is a simple list of what nutrients and health benefits each one brings to the table.
Written by Laura Bady for the July 2024 Natural Enquirer