Foods that Promote Inflammation & Healthy Food Alternatives
By Dr. Louis C. Castaldi – Holistic Chiropractor
Milk
Many people can't tolerate lactose in their body and suffer from allergies. Milk is a
common food item which can trigger inflammation in the body. Hence, lactoseintolerant people need to avoid milk and any milk products including cheese and icecream.
However, there are two products which you can include in your diet. One is yogurt
and second one is kefir. These are very good for the digestive health, as they contain
beneficial bacteria. Also, fermented products like these help to reduce inflammation
in the stomach.
Sugar (Part I)
Too much of sugar in the diet can increase your weight, make you prone to diabetes,
tooth decay and many other disorders. Certain studies show that too much sugar
triggers inflammation. So, try to avoid any refined sugars like white sugar, brown
sugar, corn syrups, turbinado sugar, confectioners sugars, etc. It is important that
you also avoid any artificial sugar sweeteners.
You can instead go for the natural sugar sources. Some natural sweeteners can be
added to food preparations. However, make sure you don't add too much sugar as
too much natural sweeteners in the body can be harmful. Options in natural
sweeteners include honey, rice syrup, stevia and date paste. You can also have fruits
to combat your sweet cravings.
Gluten
Refined grains lack fiber and many important vitamins and minerals in them. They
have low nutrition value and hence should be avoided, as there are no health
benefits of such products. Also, refined grains contain gluten, which many people are
intolerant to even in the absence of celiac’s disease. Gluten is highly inflammatory
and should be avoided whenever possible!
Instead, go for unrefined and unpolished grains. These grains are rich in many
minerals and vitamins and contain a lot of fiber. Fiber will help in digestion and the
minerals and vitamins in unrefined grains will improve the body's immunity. So, buy
gluten-free, unpolished and unrefined grains.
Bad Fats & Oils
Oils like sunflower, corn, soy, safflower and peanut contain high linoleic acid, which
has a pro-inflammatory influence on the body. Also, many vegetable oils contain a
high amount of omega-6 fatty acids, and very less of omega-3. Too much of omega6 and less of omega-3 in body promotes inflammation and increases the risk of
chronic diseases.
So, avoid such oils. A great alternative to such cooking oils are coconut oil, extra
virgin olive oil, macadamia oil or avocado oil. These oils have a good ratio of omega-
6 and omega-3 fatty acids. Also, these oils help to reduce the cholesterol level and
fight inflammation.
Processed food items may be delicious, but are very low in nutrition. Try to avoid any
junk and processed foodstuffs. Wondering, why? Because they contain trans fats in
them. Trans fats are damaging to health. They increase the level of bad cholesterol,
promote inflammation, and obesity. The foodstuffs which contain trans fat are pizzas,
burgers, hotdogs, potato chips, fries, etc.
Most food products in the supermarket contain some amount of trans fat. Avoid any
food products which contain trans fat, vegetable shortening, margarine or
hydrogenated oil in them. You can go for a bowl of fruits and nuts for snacks instead
of snacking on junk or processed foods.
Nightshade Vegetables (Solanine)
A group of vegetables called nightshade vegetables contain a chemical alkaloid which
is known as solanine. It can trigger inflammation in certain people. Such people need
to avoid nightshade vegetables. These vegetables are tomatoes, white potatoes,
paprika, eggplants and peppers. Solanine toxicity is common in patients with
arthritis.
There are some anti-inflammatory vegetables which you can include in your diet and
exclude the above mentioned ones. Some of the anti-inflammatory vegetables are
broccoli, cabbage, garlic, spinach, leeks, green beans, Brussels sprouts, bok choy,
spring onions, etc.
Red Meat
Try to limit red meat to once a week, as it causes inflammation, and try to avoid
excess of all other meats too which all contain arachidonic acid, an inflammatory
fatty acid. Many commercially produced animals are given corns and soy beans in
their diet. This means a lot of omega-6. Also, the commercially available animals are
not given enough space to roam around which makes them gain excess fat. These
animals are also injected with antibiotics to prevent them from getting sick. Eating
such meats means inviting unwanted fat, omega-6 and antibiotics in the body.
Instead, switch to eating fish, as fish is actually a great anti-inflammatory food. Fish
doesn't contain much bad fat and has plenty of good fats. Fish also helps to lower
the cholesterol level.
Eggs
If you wish to eat eggs, consume the egg white most of the time. Egg yolks also
contain arachidonic acid which is a fatty acid which is required in very small amount.
Too much will promote inflammation. Consumption of eggs can increase this acid in
the body. Also, if you are aiming at weight loss then avoid egg yolk.
However, sometimes you can have the full egg, provided that the egg white and yolk
remain separate. This is because when you scramble the egg, cholesterol in the yolk
gets oxidized, and toxic byproducts are formed. You can instead go for complete egg
white, or poach or hard boil the eggs.
Sugar (Part II)
Carbonated beverages like soda increase the blood sugar level in the body, which
tends to make the immune system function abnormally. This is because it increases
a hormone called insulin which when too high will cause inflammation in the body.
Also, having one can of soda means having six cubes of refined sugar, which is
equally bad! Let us not forget white flour or enriched unbleached wheat flour which
also contain a good deal of sugar and gluten.
So, avoid sodas. Instead go for green tea or herbal tea. If you wish to have a cold
beverage, then make your own fresh lemon flavored ice tea using green tea and a bit
of natural sweetener. Avoid, having cold water or any cold beverage with your meals
as it tends to interfere with digestion.
Alcohol
Alcohol when had regularly promotes chronic inflammation which can make tumors
to grow in the body.
So, if you choose not to eliminate alcohol from you diet limit it to weekends and
special occasions in great moderation. It will help you to minimize inflammation and
live longer too!
Flavor Enhancers (Food Additives)
A lot of additives are added in the food products. So, one needs to be very careful
when shopping for any food items. Artificial food coloring, preservatives, and flavors
are added to processed foods. This gives enhanced taste, color and shelf life to the
food products. However, these products can trigger inflammatory responses in the
body. Especially additives like aspartame and MSG.
So, avoid food additives containing products. Instead, you can make your own
recipes and add fresh anti-inflammatory herbs like ginger, holy basil, turmeric etc.
These will make the food preparations even more healthy and appetizing.
Healthy Cooking Tips
Apart from following a healthy diet to reduce inflammation in the body, one also
needs to follow some healthy habits. 'Cook food on low flame, and avoid
overcooking'. Overcooking can destroy enzymes in the food and increase the levels
of toxic byproducts in the food. Also, stick to healthier ways of cooking food like
grilling, baking, steaming and boiling. Avoid using too much oil when cooking food. If
you are overweight then consider losing weight by indulging in a 'workout' routine.
Because, certain studies show that obesity could itself be a cause for inflammation.
By avoiding inflammatory foods and following healthy habits, you will quickly notice a
healthy difference in your body, less pain and reduced inflammation.