Best Food For Inflammation

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What are the best foods for inflammatory conditions? The aim of this page is to help you be as effective as possible in your quest for the best foods for inflammation. These foods are as anti-inflammatory as I can find. I eat them regularly now and have committed to eating all of them for at least one month of every year. Remember, everyone is different, so there is no guarantee that these low glycemic anti-Inflammatory foods will work for you, but it’s worth a try.

Inflammation is generally caused due to autoimmune problems and too much stress. There are some natural remedies which can reduce inflammation. In this article, we will talk about how to reduce inflammation naturally. The food we eat greatly affects our body. If certain foods are consumed regularly, the risk of developing certain diseases lowers and the benefits of anti-inflammatory foods.

Best Food For Inflammation

What is inflammation?

Your body is a miraculous vessel — it knows just what to do to heal itself. If you scrape your knee or if you come down with a virus, your immune system sends white blood cells and chemicals to the injured area to kill the invader and get to work repairing any damage. That’s inflammation — your body’s way of protecting itself from something it deems dangerous or foreign.

If you get a splinter in your toe, and it starts to swell up — that’s a sign of inflammation, and it’s a good thing. Other signs of inflammation include redness, pain, and heat. Your body creates this type of inflammation — known as acute — quickly, and it usually lasts for just a few days.

When inflammation becomes an issue

But there are times when inflammation becomes harmful. When your body can’t break down certain invaders — like some viruses or a food you’re sensitive to — the inflammation will continue, and only get worse over time. This is known as chronic inflammation.

Chronic inflammation comes on slowly and can stick around for months, and even years.

“What’s happening in the body is that under certain conditions, inflammatory chemicals are released from immune cells, or other cells in the body, and these chemical messengers travel throughout the body causing irritation wherever they go,” says functional medicine expert Susan Blum, MD, founder and director of BlumHealthMD and Blum Center for Health.

The main causes of chronic inflammation are:

  • Inflammatory foods: Eating too many inflammatory foods, such as sugar and processed vegetable oils, and not enough anti-inflammatory foods, like vegetables, high-quality protein, and omega-3 fats. Read more about cleaning up your diet here.
  • Lingering infection or injury: When acute inflammation fails and your immune system is unable to heal an infection or injury.
  • Gut imbalance: Too much bad bacteria and not enough good bacteria in your gut is a huge driver of inflammation (more on that below).
  • Stress: Your nervous system helps manage inflammation in the body. “When you have long-term, ongoing chronic stress, your stress hormones (think cortisol and adrenals) can get out of balance, allowing inflammation to get out of control,” says Blum.
  • Toxins: Toxic buildup from high-mercury fish, plastics and BPA-lined cans, and pesticides and herbicides. These toxins are cumulative and fat soluble and can stay in the body for a long time,” says Blum. “They end up in fat cells and trigger the release of inflammation.”
  • Autoimmune disorder: When your immune system attacks healthy cells and tissue by mistake, releasing inflammation. That’s what leads to autoimmune digestive conditions like Crohn’s and ulcerative colitis.

Inflammation and disease

When your body constantly pumps out inflammatory chemicals, you become chronically inflamed, putting you at risk of serious illnesses like cancer, heart disease, Alzheimer’s, asthma, diabetes, and gut problems.

“Chronic inflammation happens when your immune system gets stuck in the ‘on’ position and keeps churning out chemicals that make you sick,” says Kellyann Petrucci, a leading naturopathic physician and nutritionist. “I compare it to a forest fire that never goes out.”

Inflammation can cause or worsen numerous ailments and diseases, including:

Gut problems: What you choose to eat plays a big role in whether or not you develop inflammation. The gut microbiome controls 70% of your immune system function, which means 70% of inflammation in the body, says Blum. “Making sure your gut microbiome is balanced and healthy is critical,” says Blum. “This is why healing the gut is always the first step in my functional medicine practice for people with inflammation.”

Certain bacteria in the gut can cause inflammation. Too much of this bad bacteria, and not enough good bacteria, can cause serious digestive conditions including SIBO (small intestinal bacterial overgrowth), dysbiosis (overgrowth of harmful bacteria) and leaky gut (when cracks develop in your intestinal lining, allowing toxins, bacteria, and undigested food to pass through and enter your bloodstream).

Heart disease: Inflammation can cause and worsen atherosclerosis — the buildup of fatty plaque in the arteries. Your body views this plaque as a threat, and builds a wall to keep the flow of blood from the fatty deposits. Leukocytes (aka white blood cells) and other inflammatory cells collect in the plaque.[] But the wall sometimes breaks down, releasing the plaque into the blood and causing blood clots. It’s these clots that cause most heart attacks and strokes.

You can check whether you have arterial inflammation by testing your levels of C-reactive protein (CRP) — a marker of inflammation.

In one study, men with higher levels of CRP — more than 2 milligrams per liter (mg/L) — had three times higher risk of heart attack and two times higher risk of stroke than men with the lowest inflammation.

Cancer: Back in the 1800s, a scientist named Rudolf Virchow first found immune cells in tumor samples. Since then, multiple studies have shown that chronic inflammation can lead to cancer. People with chronic inflammatory bowel diseases like Crohn’s and ulcerative colitis, for instance, have a five- to seven-fold higher chance of developing colon cancer. The longer that you have chronic inflammation, the higher your risk is of developing cancer. For people with colitis, they would need to have had the condition for at least 8 years to increase their risk of colon cancer.

What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Benefits of Anti-inflammatory Foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

Low Glycemic Anti-Inflammatory Foods

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!)

Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand.

And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting.

Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!)

Here are the seven anti-inflammatory foods you should add to your diet, now.

7 Anti-Inflammatory Foods

1. Extra Virgin Olive Oil

Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin.

2. Garlic

Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood.

3. Broccoli

This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers.

anti-inflammatory foods

4. Turmeric

Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods.

5. Cinnamon

In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds.

6. Strawberries

Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers.

anti-inflammatory foods

7. Apples

Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.

Foods That Fight Inflammation

15 Anti-Inflammatory Drinks and Foods to Help You Fight Inflammation

By now, you’ve likely heard people talking about foods and drinks high in anti-inflammatories.

But what’s all the commotion about?

It all boils down to health. Diets high in anti-inflammatories help combat the immune system’s natural defense against foreign invaders, in this instance, we’re talking about inflammation.

But wait –– why would you want to fight your body’s natural defense system?

While inflammation is beneficial for handling microbes, plant pollens, chemicals, and other harmful foreign substances, it becomes a problem when inflammation persists.

The issue arises when inflammation occurs when a foreign substance isn’t causing trouble in your body. Some severe diseases –– such as heart disease, diabetes, depression, Alzheimer’s, and cancer –– can result in chronic inflammation.

In this article, we’ll discuss the anti-inflammatory foods and drinks you can use to keep chronic inflammation under control.

Which Foods Cause and Increase Inflammation?

Refined carbohydrates –– White bread, pastries, and other refined carbohydrates can cause inflammation.

Sugary drinks –– Sodas, juices, and other super sweet drinks can increase inflammation.

Margarine –– This includes shortening and lard.

Red meat –– That’s right. Burgers, steaks, and a variety of processed meats cause inflammation.

Fried foods –– French fries and anything else deep-fried can result in inflammation.

Now that you know which foods cause increased inflammation, let’s discuss which anti-inflammatory drinks and foods you should include in your diet to combat the inflammation. 

The Best Anti-Inflammatory Foods

1. Fruits

Fruits are one of the best anti-inflammatory foods. While they do contain some sugar, fruits such as cherries, blackberries, and raspberries, are anti-inflammatory fruits worth adding to your diet.

2. Veggies

Vegetables containing high concentrations of vitamin K, especially leafy greens like kale and spinach, assist with inflammation. Broccoli and cabbage are also excellent anti-inflammatory vegetables.

3. Whole Grains

Diets rich in anti-inflammatory whole grains are ideal if you’re suffering from chronic inflammation. These include brown rice, whole-wheat bread, and a variety of other unrefined grains. These foods also contain a lot of inflammation-combatting fiber.

4. Beans and Legumes

Beans are high in fiber. However, they also contain antioxidants and many anti-inflammatory compounds fantastic for inflammation.

5. Nuts

Nuts contain healthy fat that can prevent inflammation. Some other excellent sources of this healthy fat include olive oil and avocados. However, a handful of nuts a day is around the limit of what you should eat as they’re calorie-dense.

6. Fish

Fatty fish helps reduce inflammation, as well. Think tuna, salmon, and sardines. These fish are high in omega-3 fatty acids responsible for fending off inflammation with ease.

7. Herbs & Spices

Pack your food full of herbs and spices –– you might even want to include it in your drinks. Some herbs and spices, such as turmeric, contain curcumin. Curcumin combats inflammation. Garlic also helps the body keep inflammation at bay by limiting the body’s ability to create things responsible for increasing inflammation.

The Best Anti-Inflammatory Drinks

1. Susosu Hydrogen Water

What is the best natural anti-inflammatory drink? This answer might surprise you. 

It’s… Water! 

Technically, that answer is only half-correct. One of the best anti-inflammatory drinks available in nature is hydrogen water.

Hydrogen water is one of the best natural anti-inflammatory drinks and super easy to implement into your routine!

But have you ever tried water in a pouch? The Susosu Hydrogen Water pouch design helps maintain the molecular hydrogen infusion, ensuring you’re getting the correct dose with each serving. For best anti-inflammation results, it’s advised to drink two pouches daily.

In one study, researchers found that molecular hydrogen-infused water has anti-inflammatory properties. That same study also indicates the anti-tumor benefits hydrogen water offers.

Science highlights how to reduce inflammation with our anti-inflammatory drink – hydrogen water. Our hydrogen water provides you with anti-inflammatory benefits without subjecting your body to the harmful chemicals and sugars of other beverages and foods.

So if you’re looking for a powerful way anti-inflammatory drink, feel free to check out our pouches and place an order today.

2. Fruit Juices

Certain fruit juices are excellent anti-inflammatory beverages. The following are some of the best drinks for inflammation:

Pineapple Juice –– Contains bromelain and helps with inflammation, reducing bruising, pain, and swelling.

Tart Cherry Juice –– Full of anthocyanins, helping improve recovery time and reduce soreness in muscles.

Lemon Juice –– Helps with digestion, boosts liver function, and lessens acidity and inflammation.

3. Apple Cider Vinegar

Apple Cider Vinegar is incredibly beneficial for inflammation. Due to it’s ability to alkalize the body, it greatly reduces the inflammation caused by various conditions or even diet.

4. Turmeric Tea

Turmeric is also an excellent inflammation reducer. This tea helps with stomach inflammation, pain, and stiffness.

5. Berry Beet Blast Smoothie

A berry beet blast smoothie contains coconut water, beet and orange, strawberries, turmeric, and ginger. This combination settles stomach inflammation while offering plenty of vitamin C, folate, manganese, and potassium.

6. Pineapple, Lemon, Celery, & Ginger Juice

Although it’s rather sweet, this concoction tastes great and helps with stomach pain. The bromelain in the pineapple juice assists with recovery, lemon juice decreases acidity in your muscles and stomach, and celery and ginger juice assist with bowel and stomach inflammation.

7. Green Tea

Green tea helps you reduce your risk of many diseases, including cancer, heart disease, obesity, and Alzheimer’s. Its antioxidant and anti-inflammatory properties come from epigallocatechin-3-gallate (EGCG).

EGCG helps with inflammation by reducing cytokine production and the damage to your cells’ fatty acids.

8.Dark Chocolate Cocoa

Dark chocolate is delicious, and it contains antioxidants responsible for reducing inflammation. The flavanols in chocolate give it its anti-inflammatory effects while maintaining the endothelial cells lining your arteries in good shape.

Susosu Water and our hydrogen-infused water is one of the top choices for anti-inflammatory drinks. Our pouches are convenient, and they keep the molecular hydrogen ready for when you need its anti-inflammatory properties. Hydrogen water also offers a host of other health-improving benefits, but you’ll have to experience it for yourself to believe it.

If you’re suffering from chronic inflammation, you can benefit from one of the best natural anti-inflammatory drinks, hydrogen water. 

Try adding Susosu Water to your daily hydration intake and feel the difference our water can make in your inflammation.

How To Reduce Inflammation Naturally

  • There are two types of inflammation: acute and chronic.
  • Acute inflammation is short-term and your body’s first response to injury; chronic inflammation is longer-term and occurs when your immune system can’t eliminate the problem.
  • Causes of chronic inflammation include: inflammatory foods, toxin build-up, stress, and a gut imbalance.
  • Chronic inflammation puts you at risk of serious diseases including cancer, heart disease, diabetes, and Alzheimer’s.
  • There are safe, natural remedies that can reduce inflammation as effectively as over-the-counter painkillers. These are curcumin, ginger, stephania, and boswellia. 

By now you’ve no doubt heard about inflammation, and you know that too much of it isn’t good for your body. It’s the reason why you’re adding anti-inflammatory superstars  like turmeric to your Bulletproof Coffee, right? But what is inflammation exactly? What role does it play in disease? And most importantly, what can you do right now to lower it? Read on to find out the best natural remedies for keeping your inflammation levels in check.

Best natural remedies for inflammation

A lot of mainstream doctors recommend nonsteroidal anti-inflammatory drugs (NSAIDS) like aspirin and ibuprofen to manage chronic inflammation and pain. While there’s certainly a place for these drugs, they don’t target the root cause of the inflammation; they simply mask the symptoms. NSAIDS also wreck your gut and increase your risk of heart attack and stroke.

There are safer, natural remedies for inflammation that have been shown to work as well, and sometimes even better, than NSAIDS. You can use the following herbs on their own, but they’re even more powerful when taken together:

Curcumin

Many people think turmeric and curcumin are the same thing — they’re not. Curcumin is the bioactive, anti-inflammatory compound in turmeric that gives the plant its healing properties. Ayurvedic and Chinese medicine have used turmeric for centuries — dating back at least 4000 years — and now it’s used as a herbal medicine to treat illnesses like asthma, urinary tract infections, skin cancer, and rheumatoid arthritis.

Curcumin is one of the safest and most powerful anti-inflammatories out there — it works by blocking the production of inflammatory cells and proteins. Studies show curcumin can treat a range of inflammatory conditions. These include:

  • Arthritis
  • Post-surgery inflammation
  • Irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD)
  • Pancreatitis
  • Cancer

Curcumin is also a powerful pain-reliever, and reduces pain as effectively as and, in some cases, even more than acetaminophen, ibuprofen, and other over-the-counter painkillers, without the harmful side effects.

Curcumin makes up just 2 percent of the turmeric root, so when choosing a supplement, make sure you pick curcumin, and not powdered turmeric root.

Your body can’t easily absorb curcumin, so combine your supplement with oil, since curcumin is fat-soluble (i.e. it dissolves in fat and is stored in your body’s fat tissue).

Piperine (black pepper extract) is a proven way to increase curcumin’s bioavailability — one study showed it improved absorption by 2000%. Because piperine isn’t Bulletproof, choose  newer curcumin formulas that have shown just as high absorption without using piperine.

Ginger

If you like to drink lemon ginger tea when you have a sore throat, you’re doing yourself some favors — ginger is a powerful anti-inflammatory and pain reliever. Many of this flowering plant’s benefits are thanks to a potent antioxidant compound called gingerol.

Studies show that ginger extract can de-activate NF-kB, a signalling pathway that links inflammation with various diseases, including cancer, diabetes, Crohn’s disease, and Alzheimer’s.

Ginger can also reduce muscle soreness after working out. In one study, people who took 2 grams of ginger a day felt a significant reduction in muscle pain after 11 days.

Avoid powdered ginger — it spoils and develops mold easily. Studies have found immune-system suppressants in ginger mold. So buy it fresh, or store the powder away from heat, light, and moisture. You can also buy a ginger root supplement — dosage is between 1 and 4 grams a day, depending on what you’re using it for.

If you’re looking to ease joint pain: peel and mince 1-2 tbsps of ginger and mix with enough Brain Octane Oil — a purified form of saturated fatty acids called medium-chain triglycerides (MCTs) — to form a paste. Warm the paste on the stove and apply to joint for 15 minutes (you can use a wrap if you want support.)

Stephania Root

Stephania tetrandra is a plant native to China and Taiwan. It might not be a household name in the U.S., but it’s one of the 50 fundamental herbs used in Chinese medicine. In traditional medicine, stephania is used to treat all kinds of ailments including asthma, edema (excess fluid in tissues), indigestion, wounds, and headaches.

Studies show it’s a powerful anti-inflammatory root. Stephania reduces production of inflammatory cytokines — small proteins that can cause and worsen inflammation.

Tetrandrine, a chemical compound of stephania, could also treat cancer. Research shows it can reduce the number of cancer cells, helps clean out damaged cells, and reverses tumor cells’ resistance to multiple chemotherapy drugs.

Stephania is typically taken as a tincture or in powder form. Follow the recommended dosage printed on the label.

Boswellia

Boswellia — also called Indian frankincense — is extracted from the boswellia serrata tree, native to India. Traditional ayurvedic texts prize boswellia for treating numerous conditions including arthritis, heart disease, fevers, and bronchitis.

Boswellia is also — you guessed it — a potent anti-inflammatory and painkiller. Research has singled out at least four acids that give boswellia resin its anti-inflammatory properties. Studies show these acids keep inflammatory cytokines in check.[] They can also prevent cancer growth — studies show boswellia acids attack breast cancer cells and suppress tumor growth in pancreatic cancer.

Boswellia can also be used to treat inflammatory digestive conditions like Crohn’s and ulcerative colitis. In a 2001 study, 90% of people with chronic colitis saw an improvement in various targets including their stools and tissue damage after taking 900mg of boswellia a day for 6 weeks.

Boswellia can also improve osteoarthritis — an inflammatory condition when the cartilage between joints wears down. In one study, people with osteoarthritis in their knee said they felt less pain after taking boswellia for eight weeks. They also said they could walk further and that their knee joint was more flexible.

Boswellia is typically taken as a capsule or pill, and dosage varies depending on the brand and what you’re hoping to treat.

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