Anti-Inflammatory Foods

On the connection between diet and inflammation and inflammation and chronic disease:

We now know that high blood insulin levels, omega-6 fatty acids, and oxidative stress caused by free radicals lead to inflammation, and chronic inflammation in turn can predispose us towards heart disease, diabetes, Alzheimer's, hypertension, rheumatoid arthritis, sepsis, dementia, macular degeneration, and cancer.

Not surprisingly, most of the foods you probably already think of as not healthy foods to eat are also culprits when it comes to inflammation; and many of the foods you already know as healthy foods have anti-inflammatory effects. Nice how that works out, isn't it?

Below are some lists of inflammatory versus anti-inflammatory foods. Two additional tips:

1. sleep deprivation and obesity have also been linked to inflammation, and

2. fasting occasionally has been proven to relieve inflammatory conditions like rheumatoid arthritis -- seems occasional fasting gives the body a "break" in which to clean up oxidative damage.

Anti-Inflammatory Foods (Good):

• Fresh fruits and vegetables (because they are powerhouses when it comes to antioxidants -- especially the green and brightly colored ones!)
• Olive oil (both an anti-inflammatory and an antioxidant!)
• Omega-3 fatty acids, found in flaxseed, walnuts, and pumpkin seeds and in cold-water fish, like herring, sardines, salmon, tuna, trout, mackerel, cod liver, halibut, trout, whitefish...
• Whole cereal grains
• Legumes
• Proteins rich in polyunsaturated fat, such as fish, nuts, and seeds
• "Good" bacteria, like Lactobacillus acidophilus from yogurt (it populates your gut and leaves no room for harmful bacteria)
• Most traditional herbs and spices, like white willow bark, turmeric, licorice, ginger, capsaicin (an extract of cayenne pepper), basil, chilli peppers, cinnamon, cloves, mint, oregano, parsley, rosemary, thyme...
• Tea (because it's an antioxidant) -- especially white and green teas
• Raw cacao/cocoa nibs (again, because they're antioxidants)

Inflammatory Foods (Bad):

• Allergens -- Even if something is on the "Good" list, if you're allergic to it, it's Bad for you. Avoid it. (The most common allergenic foods are wheat, corn, milk and other dairy products, peanuts, soy, and beef.)
• Omega-6 fatty acids (found in corn oil, sunflower oil, safflower oils)
• Sugar and refined carbohydrates (found in sodas, soft drinks, pastries, presweetened cereals, candy...)
• Saturated and trans fats (found in junk food, fast food, many meats...)
• Meats, especially high-fat red meats
• Nitrites (found in processed meats)

Also, there is a theory out there, which has been somewhat validated in the case of patients with rheumatoid arthritis, that "nightshades" (potatoes, tomatoes, eggplant, peppers, paprika, cayenne, and tobacco) should be avoided to decrease inflammation. Some people, especially some rheumatoid arthritis patients, experience pain when they ingest a chemical alkaloid called solanine, which is found in "nightshade" plants.