The snack aisle at the grocery store is filled with temptations, and those temptations can be very hard to resist – but very easy to regret later, when they leave us feeling bloated and unsatisfied.
These sugary, processed foods often do not provide the nutrients we need, and can cause inflammation in the body. Inflammation can manifest in symptoms such as reddening, fatigue, achy muscles and gastrointestinal issues, underscoring the importance of identifying the culprits and finding alternatives.
Morgan Vonn Gunten
One option is to follow an anti-inflammatory diet, which aims to replace foods that cause inflammation with healthier alternatives to leave you feeling more refreshed and energized. Avoiding foods can be tricky, though, especially given the fact that everyone has individual food sensitivities that can play a role in inflammation.
For example, nightshade vegetables such as eggplant, tomatoes, peppers and potatoes can cause inflammation in people with arthritis. Gluten and dairy can be especially aggravating for people with irritable bowel syndrome.
An anti-inflammatory diet, then, cannot be one-size-fits-all. There are a few ways to pinpoint which foods might be causing inflammation, and where you can look for solutions.
The whole (food) solution
The golden rule of an anti-inflammatory diet is to prioritize eating whole foods. Leave the tempting sweet, processed and fried treats on the shelves and pick up foods such as fruits, vegetables, dark chocolate and green tea. The antioxidants in these foods help support the immune system and protect against the reactive molecules, or free radicals, that may cause inflammation, according to Healthline.
As chronic inflammation can damage organs, many chronic illnesses correlate with inflammation, including cancer, heart disease, Alzheimer’s disease, depression, Crohn’s disease, high blood pressure, psoriasis, rheumatoid arthritis and multiple sclerosis. Individuals living with these conditions would do well to look into specialists’ recommendations for dietary changes.
Katie Smith
The Arthritis Foundation offers a list of 13 Dos and Don’ts for reducing inflammation, and spotlights a Mediterranean diet – emphasizing fish and vegetables, among other anti-inflammatory foods – as a good place to start. Salmon, tuna, sardines and other cold-water fish are rich in omega-3 fatty acids that reduce inflammatory proteins in the body.
Other key tips from the foundation include reducing salt and implementing more fiber, olive oil, onions and seeds. Beans – pinto, black, red kidney and garbanzo – and nuts such as walnuts, pine nuts, pistachios and almonds all come highly recommended as well.
For more information on a Mediterranean diet, check out Mary Nader’s article on the physical and mental benefits of this diet.
Dietary Approaches to Stop Hypertension (DASH) is another proven anti-inflammatory diet, per the Cleveland Clinic. This diet helps to fight inflammation as well as high blood pressure, cholesterol and blood sugar, while promoting weight loss.
Signs of Inflammation
Reddening of the skin
Puffiness
Skin rashes
Abdominal distention
Pants tight around your waist
Fatigue
Weight gain
Achy joints and muscles
Headaches
Gastrointestinal issues
Proneness to prolonged cold and flu
Tips for Grocery Shopping
BRING HOME/BUY:
Fruits: avocados, olives, blueberries, pomegranates, grapes, cherries
Vegetables: broccoli, kale, Brussels sprouts, cabbage, cauliflower
Legumes: dried beans, peas
Fatty fish: salmon, sardines, herring, mackerel, anchovies
Nuts: almonds
Spices: turmeric, fenugreek, cinnamon
Olive or avocado oil
Green tea
Wild or brown rice
Chicken breast
Turkey breast
Eggs
Seeds
Oats
AVOID/MINIMIZE:
Foods high in sugar and fructose corn syrup
Refined carbohydrates such as white bread and pasta
Trans fats
Alcohol
Fried foods
Sugary beverages such as sodas, juices and sweetened drinks
Desserts, including cookies, candy, cake and ice cream
Processed meats such as hot dogs, bologna and sausages
Snack foods, including crackers, chips and pretzels
Processed seed and vegetable oil such as soybean and corn oil
Jane Dimel is a contributing writer at CityScene Media Group. Feedback welcome at feedback@cityscenemediagroup.com.
