Inflammation – it’s at the root of all disease. It causes us pain, achiness, stiffness, bloating, and is related to EVERY health problem under the sun.
The OTC anti-inflammatory market was reported to be $98,026 million in 2020 and is projected to reach $125,552 million by 2028. And the anti-inflammatory supplement industry is millions of dollars on top of that. What if you don’t want to take OTC meds on the regular? How do you address inflammation with lifestyle? Well, I’m glad you asked. It all starts with your diet. Check out below for my top anti-inflammatory diet guidelines.
Anti-Inflammatory Diet Guidelines
1. Ditch Processed Foods and Common Allergen Foods
Remove inflammatory foods from your pantry. Grain-based products: breads, flour tortillas, pasta, crackers, baked goods, bagels, cereal, etc. Most of these food fuel the fire of inflammation.
Many contain gluten, which is correlated with inflammation in the intestinal tract and has been linked to intestinal permeability. Dairy has also been linked to inflammation as it contains high amounts of an inflammatory growth hormone called IGF-1. Many people tend to be intolerant or sensitive to lactose and/or casein in dairy making dairy more problematic. Does this mean that you have to give up gluten and dairy completely? It depends. Some people do much better without one or both of them and some people can tolerate limited amounts. If you have a lot of inflammation, however, you may benefit from cutting them out of your diet and seeing how your body responds.
Get rid of all simple sugars and boxed, processed foods. Eliminate foods and drinks containing refined carbohydrates, sugars, corn syrup, and additives which are potent drivers of chronic inflammation and pain.
Eliminate all artificial sweeteners as they disrupt the gut microbiome, and some have been shown to be neurotoxic.
Remove vegetable oils: canola, corn, cottonseed, soy, grapeseed, and anything labeled as “vegetable oil.” Get rid of trans-fats: anything with the ingredients “hydrogenated or partially hydrogenated oils” (for example, Crisco and other shortenings, margarines, processed baked goods). These oils are high in poor quality omega 6 fatty acids, which are pro-inflammatory.
Replace conventionally raised meats, especially beef (which is excessively high in omega 6 fatty acids) with organically raised meats. Conventionally-raised livestock is full of saturated fats and toxins, and drives inflammation.
Eliminate: processed, refined, and junk foods: chips, cereal, candy, boxed foods like flavored rice mixes, meat spice mixes, packaged ramen noodles, packaged mac ‘n cheese, artificial colors, flavors, preservatives, gums, etc.
Lastly, any food to which you have an allergy/intolerance/sensitivity will fuel the fire of inflammation. The most common food allergens are gluten, dairy, eggs, tree nuts, peanuts, and soy. Nightshades and grains may cause issues for some, especially if you have autoimmune disease or arthritis.
2. Switch to Anti-inflammatory and Nutrient-rich Foods
Focus on a plant-rich diet (fill half your plate with a variety of colorful vegetables). Plants contain phytonutrients and polyphenols that have powerful anti-inflammatory properties. (Exception: If you have IBD or an inflammatory digestive condition, you may need a low fiber or a low FODMAP Diet until your gut heals. Too much fiber may flare IBD conditions.)
What to Add-in:
Leafy greens. Kale, arugula, spinach, collard greens, swiss chard, dandelion greens, beet greens, salad greens, etc. They’re loaded with minerals and antioxidants that fight free radical damage and help quell inflammatory processes.
Berries. Blueberries are key for brain health and are powerful antioxidants. Darkly colored berries are one of the most concentrated sources of polyphenols, which protect against oxidative stress and inflammation. Load up on blueberries, blackberries, and raspberries. Pomegranates are also a great source of antioxidants.
Omega 3 fatty acid-rich foods calm inflammation, reduce joint pain, and improve cognition and depression. Omega-3 rich foods include wild caught salmon, sardines, anchovies, mackerel, rainbow trout, chia seeds, hemp seeds, and walnuts. Your body cannot produce omega 3s, so you must obtain them from food. Having the right balance of omega 3s to omega 6s is a powerful way to reduce chronic inflammation.
Cruciferous veggies (broccoli, cabbage, brussels sprouts, kale, cauliflower, bok choy) detox the body of toxic, environmental estrogens. This is important for both men and women, since we’re exposed to so many hormone-disrupting xenoestrogens in our environment.
Onions and garlic, contain sulfur compounds that fight disease, upregulate detox, and reduce inflammation.
Fermented foods are a great way to get your probiotics from food. A good balance of healthy gut bacteria (probiotics) is necessary for reducing inflammation. Eat fermented foods daily, even a tablespoon will do. Raw sauerkraut (Bubbie’s is a great brand), kimchi, or fermented veggies are the best sources. Fermented beverages like kombucha or water with a splash of apple cider vinegar (with the “mother”) are also good options.
Animal protein – always buy organic. Grass fed beef, for example, is a good source of anti-inflammatory omega 3 fats (unlike conventional beef, which is high in pro-inflammatory omega 6s). Buy wild caught fish and seafood – avoid farm-raised. If you are actively trying to reduce inflammation, cut down on your red meat consumption (once a week at most). Choose cage free eggs (local if possible); grass fed beef, lamb, and bison; organic liver, and organic chicken and poultry.
Good fats: Rotate between extra virgin olive oil, grass fed butter/ghee, coconut oil, and avocado oil. Extra virgin olive oil is particularly anti-inflammatory.
Spices such as ginger, cinnamon, and turmeric are powerful antioxidants and anti-inflammatories.
Green juicing is a great way to get a powerful anti-inflammatory punch. Try juicing spinach, carrot, beet, cucumber, celery, parsley, turmeric root, ginger root and any other vegetables you like. Fruit juices spike blood sugar which drives inflammation, so it’s best to stick primarily with vegetables or small amounts of fruit combined with vegetables.
Green tea is a powerhouse in combating inflammation due to its high levels of flavonoids and catechins. One of my favorite teas is Pique Tea Crystals (5% off discount code = LSMITH5) which comes in many varieties. Because of their unique processing methods, Pique Teas have up the 10 times the antioxidant levels as ordinary teas. To get your day off on the right foot, start each morning with a cup of green tea (even before your cuppa joe)!
Coffee is one of the richest sources of antioxidants in our diet. But the catch is that it is also a heavily-sprayed crop that is often fraught with mold. And it gets unhealthy very quickly by adding flavored, sugary creamers to it. If you’re a coffee lover, make sure to buy organic and certified mold/mycotoxin-free coffee and drink it with organic real dairy or your favorite non-dairy, unsweetened milk. My go-to coffee brand is Purity Coffee. It’s not only organic and mold/mycotoxin-free, but it’s also delicious. For a 20% discount, enter the promo code LSMITH20 during check out.
Lastly, eat every few hours or so to keep blood sugar balanced. Make sure to have some protein at each meal and snack. Drink plenty of filtered water; ½ your body weight in ounces is a good rule-of-thumb. Chew slowly and breathe deeply. And maintain a healthy weight to help keep inflammation at bay.