Who Should Eat An Anti-inflammatory Diet? “Food List” For Chronic Diseases!y

The Anti-Inflammatory Diet Food List:

Inflammation is very generally speaking the body’s immune system’s response to a stimulus. This can be bacteria colonizing a wound or a splinter piercing your finger, for example. Inflammation happens when the immune system fights against something that may turn out to be harmful. inflammatory

Inflammation is,

part of the biological response of vascular tissues to harmful stimuli. These stimuli could be damaged cells, pathogens, or irritants. Inflammation is a protective attempt by your body to remove the detrimental stimuli and to start the healing process. Infections and wounds would never heal without inflammation. Symptoms of inflammation can include swelling, pain, redness, and restriction in movement

It Can Be Acute or Chronic;

Chronic inflammation is prolonged inflammation. It leads to a progressive shift in the type of cells existing at the site of inflammation and is characterized by concurring destruction and healing of the tissue from the inflammatory process. Chronic Inflammation

It can cause a load of diseases, such as:

Arthritis, rheumatoid arthritis,
Periodontitis.
Hay fever.
Cancer.
Inflammatory bowel diseases.
Hypersensitivities.
Diabetes.
Stroke.
Heart disease.
Acne.
Celiac disease.
Autoimmune diseases.
Asthma, etc.

So for that reason, the body closely regulates inflammation.

Causes of An Inflammation:

Inflammation may have many different causes. These are the most common:

Pathogens (germs) like bacteria, viruses, or fungi.
External injuries like scrapes or foreign objects (for example a thorn in your finger).
Effects of chemicals or radiation.
Diseases or conditions that cause inflammation often have a name ending in “-itis.”

For example:

Cystitis, an inflammation of the bladder.
Bronchitis, an inflammation of the bronchi.
Otitis media, a middle ear infection.
Dermatitis, a disease where the skin is inflamed.

Signs And Symptoms:

There are five signs that may indicate an acute inflammation:

Redness.
Heat.
Swelling.
Pain.
Loss of function.

Chronic inflammation is a more gradual and subtle process. When symptoms do appear, they can include:

Fatigue.
Muscle aches and joint pain.
Constipation, diarrhea, and other gastrointestinal issues.
Weight gain.
Headaches.
Skin rashes.

Unlike acute inflammation, these symptoms continue long-term or come and go over time.

How exactly do poor food choices produce inflammation?

A. Packaged and highly processed foods, as well as fast foods, are some of the worst culprits.

They are also some of the food choices most widely available.
Designed for convenience, these foods are loaded with trans-fat to extend their shelf life as well as change their taste and texture.

B. A trans-fat is created from a natural, saturated fat – another less than healthy fat.

That saturated fat is “transformed” into a trans-fat via a process called trans-hydrogenation.
This transformed fat is chemically different enough from a natural fat that, when incorporated into your body tissues, creates a cascade of chemicals called cytokines.
Cytokines are molecules responsible for producing inflammation throughout your body.

C. Foods that are loaded with refined sugars are also inflammatory.

Cakes, cookies, and doughnuts are examples of foods that are rapidly digested by your body, releasing large amounts of glucose.
This glucose is rapidly absorbed by your body, causing a high blood glucose level. Your body, in turn, releases a surge of insulin to help normalize your blood glucose levels.
This surge of insulin combined with high blood glucose levels causes your body to release cytokines, inflammatory molecules, as well.
Each surge of glucose actually signals your body to store fat.
Guess what? Fat tissue becomes physiologically active and begins to release these same inflammatory molecules, cytokines, as well.

D. Refined grains – grains stripped of fiber and vital nutrients- also create inflammation:

A whole grain is a molecule composed of large amounts of glucose linked together and encapsulated with a fiber coating.
This fiber coating makes the digestion and release of glucose a slow and steady process.
When the outer fiber coating is stripped away to create a smooth and creamy texture, glucose molecules are readily available for rapid digestion and absorption into your body.
This rapid surge of glucose into your system again is the trigger for the inflammatory cascade.

E.Certain grains have the ability to produce inflammation in certain individuals:

Wheat, oats, barley, and rye are all grains that contain significant amounts of a protein substance called gluten.
Gluten makes foods, like bread, crunchy on the outside and soft on the inside.
Yet this same gluten is very inflammatory in individuals genetically challenged in digesting gluten.
Symptoms can be as severe as pain, bloating, diarrhea, and malnutrition or as mild as nausea or lack of energy.
Eliminating these specific grains from your diet is often the key to controlling this type of inflammation.

So just who should eat an anti-inflammatory diet?

Obviously, anyone who suffers from an inflammatory condition such as autoimmune disorders (lupus, multiple sclerosis, rheumatoid arthritis, colitis.) or allergic disorders (asthma, eczema) will benefit from the anti-inflammatory diet.
Most people with chronic pain (headaches, back pain, neck pain, knee pain, joint pains, nerve pains, muscle pains) have elements of inflammation involved in their pain and will benefit too.
Irritable bowel syndrome and common digestive disorders such as acid reflux improve with the anti-inflammatory diet.
Yet surprisingly, anyone suffering from chronic degenerative disorders (arthritis, diabetes, heart disease, obesity, and even cancer) will benefit as well from this diet.

Finally,

Anyone interested in preventing these degenerative diseases and achieving optimal health will benefit. In fact, science confirms that eating to prevent inflammation not only prevents disease and maintains health but also keeps us looking and feeling younger.

Use your diet to decrease inflammation, The Anti-Inflammation Diet And Chronic Diseases:

An anti-inflammatory diet is a plant-based diet, which also:

Limits added sugar.
Limits processed foods.
Avoids cooking methods that can cause inflammation.

There is an abundance of scientific evidence to support the healing power of healthy foods. A common element in most chronic diseases, including heart disease, diabetes, arthritis, high blood pressure, Alzheimer’s disease, and cancer is ”chronic inflammation”. This would include inflamed organs, blood vessels, brain tissue, and joints. Chronic inflammation can be caused by stress, injured tissue, and by eating foods that promote inflammation or not including an abundance of anti-inflammatory foods in the diet.

Most of us have heard that abdominal fat is worse for you than hip and thigh fat. Specifically, when someone carries a lot of extra weight around their waist, a lot of it is on the inside, around our abdominal organs. These abdominal fat cells, or adipocytes, are not just sitting there being fat!

They are metabolically active,

especially when they are over-nourished. This can cause them to act like injured tissue, and release a lot of damaging hormones, like tumor necrosis factor, IL-6, and free radicals. These hormones can cause tissue damage elsewhere in the body, like the inside of your blood vessels, as one example.

So,

The anti-inflammation diet should also include increased efforts to reduce belly fat—e.g. weight loss! Some foods, in particular, stimulate this inflammatory reaction throughout the body. Others tend to turn the inflammation off and help repair the damage. Here are general guidelines on pro and anti-inflammatory foods:

Anti-Inflammatory Diet Food List:

It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease. We all know inflammation on the surface of the body as local redness, heat, swelling, and pain. It is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection.

But,

When inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like second-hand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks.

The Anti-Inflammatory Diet is,

Best described as a diet based on evidence-based principles of sound eating to promote health, prevent and reduce inflammation in the body. It can be a helpful treatment adjunct for a wide variety of common diseases including heart disease, diabetes, Alzheimer’s Disease, COPD, inflammatory bowel disorders, cancer, depression, and pain.

What is An Anti-inflammatory Diet?

It’s a diet characterized by selecting and consuming foods based on the scientific knowledge of how they help the body maintain optimum health and reduce inflammation. This diet will provide steady energy and ample vitamins, minerals, essential fatty acids, dietary fiber, antioxidants, and protective phytochemicals. Antioxidants play a key role in reducing inflammation.

Antioxidants are,

micronutrients that block harmful chemical reactions caused by oxidation – the destructive effect of oxygen and other oxidizing agents on the molecular components of cells. Vitamin C, Vitamin E, selenium, and carotenoids are examples of antioxidants found naturally in many fruits and vegetables. Consuming more antioxidants helps provide the body with tools to neutralize harmful free radicals.

Most People,

Will benefit from following the general guidelines of an anti-inflammatory diet. Individuals who take steps to identify any food allergies or sensitivities can customize the anti-inflammatory diet to best suit their needs. Many food allergies can be identified through skin testing, performed by an allergy specialist, or by following an elimination diet.

To complete an elimination diet, common food allergens are removed from the diet for 2-3 weeks, until symptoms of inflammation have reduced, and then are reintroduced one at a time to see if symptoms reoccur. Some common food allergens are wheat, corn, soy, egg, nuts, and milk.

Foods That Fight 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.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

1. Caloric Intake:

Most adults need to consume between 2,000 and 3,000 calories a day.
Women and smaller and less active people need fewer calories.
Men and bigger and more active people need more calories.
If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.

The distribution of calories you take in should be as follows:

40 to 50 percent from carbohydrates.
30 percent from fat.
and 20 to 30 percent from protein.
Try to include carbohydrates.
fat, and protein at each meal.

2. Protein:

On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams.
Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease.
Decrease your consumption of animal protein except for fish and high-quality natural cheese and yogurt Eat more vegetable protein, especially from beans in general and soybeans in particular.
Become familiar with the range of whole soy foods available and find ones you like.

3. Fat:

On a 2,000-calorie-a-day diet, 600 calories can come from fat – that is about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.

Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats; and products made with palm kernel oil.
Use extra-virgin olive oil as the main cooking oil. If you want neutral-tasting oil, use expeller-pressed, organic canola oil.
Organic, high-oleic, expeller-pressed versions of sunflower and safflower oil are also acceptable to Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.

Strictly Avoid,

Margarine, vegetable shortening, and all products listing them as ingredients.
Strictly avoid all products made with partially hydrogenated oils of any kind.
Avoid products made with refined soybean oil.
Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butter made from these nuts.

For Omega-3 Fatty Acids,

Eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, black cod (sablefish, butterfish).
Omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground) and walnuts.
Or take a fish oil supplement ((look for products that provide both EPA and DHA, in a convenient daily dosage of 2-3 grams).

4. Carbohydrates:

On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day.

Adult men should consume between 240 to 300 grams of carbohydrates a day.
The majority of this should be in the form of less-refined, less processed foods with a low glycemic load.
Reduce your consumption of foods made with flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
Eat more beans, winter squashes, and sweet potatoes.
Cook pasta al dente and eat it in moderation.
Eat more whole grains (not whole-wheat flour products) such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces.
Avoid products made with high fructose corn syrup.

5. Fiber:

Try to eat 40 grams of fiber a day.
You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving.

6. Phytonutrients:

Phytonutrients are found in most fruits and vegetables, responsible for their colorful appearance. These huge molecules have antioxidant as well as anti-inflammatory properties. This means they neutralize the oxidative stress that your body generates daily, leading to inflammation.

Eat a variety of fruits, vegetables, and mushrooms to get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity.

Choose,

Fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
Eat cruciferous (cabbage family) vegetables regularly.
Include soy foods in your diet (such as edamame, soy nuts, soy milk, tofu, tempeh).
Drink tea instead of coffee, especially good quality white, green, or oolong tea.
Healthy fats found in cold water, fatty fish, flaxseed, and nuts can also diminish the amount of inflammation produced by your body as well.
Cooking oils such as olive oil and canola oil also help your body fight and neutralize inflammation.
If you drink alcohol, use red wine preferentially and in moderation. Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).

7. Water:

Drink pure water or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants.
Or if you live in an area where the water is known or suspected to be contaminated.

8. Vitamins and Minerals:

The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail:

Vitamin C 200 milligrams a day, and Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols).
Selenium: 200 micrograms of an organic (yeast-bound) form.
Mixed carotenoids: 10,000-15,000 IU daily.

The Antioxidants,

It can be most conveniently taken as part of a daily multivitamin-multimineral supplement that also provides at least 400 micrograms of folic acid and 2000 IU of vitamin D.
It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.

Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.

9. Other Dietary Supplements:

If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (2-3 grams a day of a product containing both EPA and DHA).
Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.

Add CoQ10 to Your Daily Regimen:

60-100 milligrams of a soft gel form taken with your largest meal.
If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.

Foods That Inflame:

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.

Not Surprisingly,

The same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats. “Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation.

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.

Anti-Inflammatory Diet Sample Meal Plan:

Breakfast:

Steel-cut or old-fashioned oats or cracked grain cereal w/ toppings of your choice: chia seeds, ground flax seeds, nuts or other seeds, fresh or frozen fruit, cinnamon, coconut Milk (Your choice of almond, coconut, soy, etc.).

Lunch:

Salad with greens (spinach, kale, romaine, etc.) leaves.
Chopped veggies: carrots, broccoli, tomato, peppers, purple onion, avocado, or other veggies.
Balsamic vinaigrette dressing with 2-4 tsp. extra virgin olive oil.
Kidney beans (or another type of beans) Cottage cheese or chicken or seafood of choice.
Soy nuts, or another type of nut or seeds (limit to 2 Tbsp).
Fresh Fruit.

Snack:

6 whole almonds or other nuts.
Apple or other fruit.

Dinner:

Salmon or other seafood or lean meat.
Sweet potato or squash.
Broccoli or another veggie.
Salad greens with chopped vegetables (carrots, tomatoes, red peppers, etc.).
Balsamic Vinaigrette dressing (with 2 tsp. extra virgin olive oil).
Fruit if desired.

Powerful anti-Inflammatory Juice Recipes for Arthritis Sufferers:

The following juice recipes for arthritis can all be easily made using most electric juicers.

I. Pineapple, Carrot, And Celery Juice:

5 carrots.
2 stalks of celery.
4 oz pineapple.
1 tsp lemon juice.

II. Papaya Orange Juice:

¼ papaya, peeled.
1 large orange, peeled.

III. Papaya Blueberry Juice:

2 cups blueberries.
¼ papaya, peeled.

IV. Broccoli Carrot Juice:

1/2 cup fresh broccoli, cut into pieces.
3 medium carrots, roots only.
1 apple, core removed.
1/2 lemon, peeled.

V. Sour Cherry-Pomegranate Juice:

2 cups sour cherries.
1 pomegranate, skin removed.
1 apple, core removed.

The Bottom Line:

Aim for variety. Include as much fresh food as possible. Minimize your consumption of processed foods and fast food. Eat an abundance of fruits and vegetables.

Ensure adequate omega-3 intake.
Reduce the use of omega-6 fats.
Choose healthy fats.
Also, choose whole-grain carbohydrates and limit the portion sizes.
Increase vegetable and fruit intake (especially vegetables).
Incorporate plant-based proteins and-or choose lean, natural animal sources of protein.
Keep weight under control.
Don’t forget dark chocolate.

By decreasing inflammation, men and women can potentially reduce their risk of many chronic diseases of aging caused by free-radical damage and chronic inflammation. Do your body a favor and start to reduce your inflammation today.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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https://www.ncbi.nlm.nih.gov/books/NBK279298/ –

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Kaspers DL, Hauser SL, Jameson JL, Fauci AS, Longo DL, Loscalzo J. Harrison’s Principles of internal medicine. New York: McGraw-Hill Companies. 19th ed; 2015.
Pschyrembel W. Klinisches Wörterbuch. Berlin: De Gruyter; 2017.
IQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services.

https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation. https://wexnermedical.osu.edu/

https://www.health.harvard.edu/staying-healthy/all-about-inflammation.

https://www.peacehealth.org/sites/default/files/anti-inflammatory_diet