Have you ever woken up feeling puffy, bloated and lethargic?
Have you ever had to deal with breakouts or headaches? How about joint pain, elevated cholesterol levels, unexplained weight gain, and digestive issues? All these can be signs of inflammation.
Let’s be clear that inflammation in our body can be powerful and necessary. It is a key component of the body’s healing response to ensure that adequate immune activity is delivered to an area that is injured or under attack.
It is the “dark side” of inflammation that you can’t feel, which is low-grade or chronic inflammation which is the root of most diseases including heart disease, premature aging, cancer, diabetes, rheumatoid arthritis, gut disorders, and is even linked to obesity.
The increase of available and convenient highly processed foods, fast food, and sugar; changes in our environment; higher rates of chronic stress; poor and inadequate sleep; and exposure to more toxic products and chemicals than ever before may explain why “inflammation is on the rise!”
Now more than ever, we need to mindfully do our part to help “tame the inflammation.” The good news is one way we can do this is to take control of what we eat to ensure an anti-inflammatory response and a glowing and healthy body.
Kinds of Food That Cause Bloating and Inflammation
Here are the top inflammatory foods to avoid if you struggle with digestion issues and other common symptoms.
Foods high in sugar and white flour: Pastries, wheat, yeast, pasta, white rice, white bread, sweets, and sugar create blood sugar spikes, which in turn create inflammation in your body. Typical symptoms are puffiness, achy joints, sluggish digestion, and water retention.
Milk and animal fat products (in large amounts): Make sure you choose organic and free-range chicken and meat. These animals are grass-fed, not grain-fed, which provides you with larger amounts of anti-inflammatory omega-3 fatty acids.
Omega-6 fatty acids: These come mostly from vegetable oils, such as sunflower oil, peanut oil, soy oil, cottonseed oil, and safflower oil. A high ratio of Omega-6 versus Omega-3 fatty acids makes your body more inflamed. Use cold-pressed olive oil instead and take high-quality fish oil supplements.
Fructose: Many refined foods contain fructose (high-fructose corn syrup, for example), and these drive your insulin levels up. This can lead to insulin resistance and chronic inflammation. (ps. This DOES NOT include natural fructose found in fresh fruits!)
Overcooking foods: Whether it is oil heated too high, overcooked eggs, or foods containing trans-fats – they all have a pro-inflammatory effect on your body.
By eating clean, unprocessed foods (and organic when you can – especially the dirty dozen), you supply your body with the nutrients required to increase your body’s defense against chronic inflammation.
Now that we’ve covered the worst inflammatory foods, it’s time to talk about the best anti-inflammatory things you can eat.
Foods That Heal Inflammation
Spinach – It’s one of the most nutrient-dense foods on earth, and so versatile! Spinach is an excellent source of vitamins and minerals, fiber, and is loaded with flavonoids which act as antioxidants, fighting off free radicals (super important!) Research has discovered 13 different flavonoid compounds that act as anti-inflammatory and anti-cancer substances.
To Add: Toss in smoothies, sauté, eat raw in a salad, steam, pureed, toss fresh into soup…. the list is endless! Just “get your greens ON.”
Lentils (and other legumes) – Eating four servings of legumes, such as lentils, weekly can reduce inflammation, according to Spanish scientists. They determined that the synergy of fiber vitamins, and minerals probably explains the benefits (which is why they are so good for the heart as well). They are the second best plant source of protein (next to the soybean being #1).
To Add: Serve in soups, toss on salads, make dips, replace ½ or all meat in burgers and meatloaf (Did you get my black bean burger recipe last time you were in the office? If not, e-mail me!)
Ps. IN THE FALL, I will share my “power-packed Lentil Stew” recipe for all to enjoy! Don’t miss it – I have been perfecting this over the past year. It’s easy, delicious, and loaded with benefits. (VEGAN & GF)
Salmon – Go wild with your salmon (avoid Atlantic when possible). Include this fish in your meal plans 2-3 x/week and you will be reaping amazing benefits to decrease inflammation with this fish that harbors a boat-load of eicosapentaenoic acid, AKA that healthy omega 3.
(I know most of you like fresh, but don’t be afraid to try the canned version – which are typically wild caught and much less expensive! Do look for those from the US – my personal favorite is Trader Joe’s Alaskan Pink Salmon – skinless/boneless).
To Add: Toss into tacos, wraps, salads, frittatas, and rice dishes. Enjoy fresh grilled, sautéed, poached, or canned!
Walnuts & Flaxseed – Both are powerhouses from the plant world and provide rich sources of healthy fat and Omega 3’s fatty acids from alpha-linolenic acid. Flaxseed (must be ground to get the full benefit) contains lignans, a type of fiber, famous for decreasing cholesterol and aiding in calming inflammation.
To Add: Try including 1 Tbsp/day of flaxseed and ¼ cup walnuts. Toss flax into hot/cold cereal, sprinkle on yogurt, veggies, nut butters, soup, salads, virtually anything that would benefit from a little “nutty mild flavor.” Also use to replace eggs in recipes. Likewise, toss walnuts atop anything listed above or enjoy plain with fruit for a snack!
Extra Virgin Olive Oil (EVO) – Encourage cold-pressed varieties that are not stripped of all their nutrients and benefits. This Mediterranean staple contains oleocanthal, a naturally occurring compound with anti-inflammatory powers shown to be similar to ibuprofen!
To Add: (moderately) Drizzle on salads and over sliced tomatoes, make homemade dressings, pesto, and dips. Use in recipes to replace butter.
Ginger – Ginger root has been used for centuries in Chinese and Ayurvedic medicine. This spicy ingredient contains the phytonutrient gingerol, which works as a potent anti-inflammatory agent, reducing pain associated with inflammatory diseases such as osteoarthritis. It’s also good for treating digestive complaints such as nausea, fighting bacterial infections, giving anticoagulant properties, and boosting the immune system.
To Add: Add fresh ginger to stir-frys, steep fresh ginger in tea, add powdered ginger to hot cereals, homemade pancake batter or goodies. Keep all natural ginger “chews” and crystalized ginger to freshen breath and alleviate nausea.
Broccoli – Broccoli is a member of the cruciferous family of vegetables, including kale, Brussels sprouts, cauliflower, and cabbage. It’s a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane. Lab studies have found that sulforaphane may block enzymes linked to joint destruction and inhibit inflammation and its antioxidants likely contribute to lowering overall inflammation.
To Add: Steam, sauté, roast, toss in salads, make or purchase “broccoli slaw” to add as a topper to salads.
Turmeric – (BEST for last) A relative of ginger, turmeric is an ancient root long recognized for its healing properties. Studies have shown turmeric’s effectiveness in treating chronic pain and inflammation. In one study, curcumin, one of turmeric’s compounds, was compared to commonly used anti-inflammatory drugs. It was found that curcumin was among the most potent anti-inflammatory agents in the world. Turmeric has shown great promise for helping people manage symptoms of rheumatoid arthritis, gut issues, and other similar inflammatory conditions.
To Add: Use to season soups, stews, roasted cauliflower, and eggs. You can also steep fresh turmeric in hot water for an inflammation-fighting drink.
(ps…Notable mention of 3 not listed: Avocados, Basil, & Berries!)
Drop me a line to let me know how YOU PLAN TO USE FOODS THAT HEAL INFLAMMATION!
Keep your eyes peeled for my next post where you will find out how to combine 5 of these anti-inflammatory foods into ONE amazing ON-THE-GO meal (gluten, egg, dairy-free!)
You will find out how to walk on the “wild” side and kick inflammation to the curb to keep you young, glowing and vibrant. This recipe may have you touting yourself as an anti-inflammatory genius or goddess;)!
Until next time… Have FUN “nourishing well.”
~ Julie
