Naturopathic Perspectives » Anti-Inflammatory Foods

Anti-Inflammatory Foods

Inflammation is the body’s way to protect from infection, injury, or illness. Characterized by heat, redness, swelling, pain, and loss of function, it is not a disease itself, but rather an indication that there is a disease process occurring in the body. We are most aware of inflammation during acute processes such as twisting an ankle or an insect bite. The immune system, however, may also create misdirected inflammatory responses towards itself in auto-immune diseases (such as rheumatoid arthritis, ulcerative colitis, and lupus), and most chronic diseases (such as cancer, heart disease, and allergies) also carry a component of inflammation.

Many anti-inflammatory medications (i.e. NSAIDS such as Aspirin and Celebrex; steroids such as Cortisone and Prednisone) cause unwanted side-effects such as stomach ulcers, decreased liver function, decreased bone density, and lowered immunity. Taking these drugs for long periods of time is inadvisable since they simply mask the symptoms of disease without actually treating the cause.

Since the foods we eat affect how we feel, eliminating foods that cause inflammation (pro-inflammatory foods) can be as effective as drugs at managing the symptoms of inflammation without creating side-effects as we search for the cause of disease. Eliminating pro-inflammatory foods will decrease inflammation, pain, and the possibility of developing chronic disease in the future. With the motto, “everything in moderation”, here is a list of foods to limit if you are suffering from an inflammatory condition or want to prevent one in the future:

Red meat, dairy, and eggs
Refined (white) sugar
Plants from the Nightshade family
- Potatoes, tomatoes, eggplant, peppers
Caffeine
Alcohol
Prepackaged, processed and junk foods
Deep fried foods
White flour, pasta, and rice
Aspartame and MSG

You may also benefit from adding foods to your diet that decrease both acute and chronic symptoms of inflammation:

Omega 3 essential fatty acids
- cold water, wild-caught fish; fish oils; walnuts
Room temperature (unheated) olive oil
Ground flax seeds
Steamed vegetables
Legumes
Coconut oil

16 Comments so far
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Why eggs?
I need my eggs..
my diet is really limited as is…I dont know how I will survive without eggs!!

What do you do when you have a cold and want to cut down on your headache? Avoid junk food? Good grief, that’s all that we desire when we’re sick!!!

I’ve learned from years in practice never to generalize…of course some people want to eat junk food when they are sick; others want to eat healthy foods; others want to eat nothing at all. Often when we are sick, headaches are due to sinus pressure, dehydration, or fevers. Draining the sinuses (using a saline water flush, craniosacral therapy, or acupuncture), drinking lots of fluids, and incorporating hydrotherapy (hot and cold water applications) will help decrease the headache symptoms.

Thanks for reading!

Kerri-Lynn

Any food that contains saturated fat is going to increase inflammation in the system. If you are not suffering from an inflammatory condition, it is ok to eat eggs in moderation. If you suffer from inflammation, perhaps limit your consumption mostly to egg whites, with no more than 2 yolks per week, since the cholesterol and fat are found in the yolks.

Kerri-Lynn

As I understand it, chronic low-level inflammation is the root cause of many illnesses of later life, including arthritis, diabetes, artherosclerosis… So this is an important subject. The main rule I follow is not to eat simple starches in the absence of fats and proteins. These high-glycemic foods trigger too much insulin into the blood, which leads to inflammation. Sugary breakfasts of orange juice and muffins are very bad. Almost every cereal has sugar. I prefer oatmeal with Omega-3 fortified soymilk, raisons, and walnuts or almonds. I make up a big pot and eat it over several days. Omega 3 is a counter to inflammation, so I look for fortified foods. Omega 6 is inflammatory, however. Many foods with Omega 3 have even more Omega 6. Red meat is high in Omega 3 if it is grass-fed. It’s the grain fed stuff that is harmful. One of the best oily fish is whitefish which is caught in Ontario waters, and mostly shipped to the US. Demand it from your local fish vendor!

That’s how I heard it, anyway.

Well said, Dieter! You’ve given me some ideas for future articles. Thank-you!

Be careful with fortified foods and grains that contain omega 3 fatty acids. Although walnuts and flax seeds do contain omega 3, they contain much more omega 6, and the body is not that great at utilizing the omega 3 found in these foods. Soy milk found in tetra packs is quite processed and not the best source of soy. The best source of omega 3 is always that found in nature: oily fish. Think SMASH: salmon, mackeral, anchovies, sardines, and herring.

Kerri-Lynn

I’ve been on a raw diet for over a 100 days to treat my arthritis and the inflammation is slowly receding. And my energy level and feeling of well-being has skyrocketed. Thanks for the info. It is basically what I’m already doing and it’s working. And my diet of fruit/veggies/nuts and seeds is very satisfying.

This is the first time I’ve heard that Omega 6 is inflammatory. Is this true?
I just bought a supplement that has Omega 3-6-9

Of course this is true! We consume way too much omega 6 in our diets and not nearly enough omega 3. Our ancestors ate a 1:1 ratio and today’s ratio resembles up to 20:1. I suggest supplementing with a good quality distilled fish oil or, if you are vegetarian, algae oil.

rheumatoid arthritis symptoms…

Not everyone will agree with your views expressed in this article, but thats their loss not yours….

Can inflamation increase acne?

Yes, inflammation can increase the severity,duration, and frequency of acne.

Hi Kerri-Lynn, great article, useful information.

I live with Rheumatoid Arthritis and control this disease through diet and supplements. I have found this to be much more effective than medications.

Inflammation is no longer an issue for me because of these changes.

One thing you didn’t mention and I find is also important is that some of us have intollerances to certain foods. Not allergies, rather, foods that cause our digestive system to slow down, causing inflammation. Although it may be difficult to identify these foods without doing an ellimination diet, in the long run it’s worthwhile.

I learned that my body has challenges with bread, even high quality breads. Yet I can eat other foods containing gluten without any problems. With this knowledge I can make informed decisions each day……some days I may choose to eat small amounts of bread, or other foods that I know challenge my immune system, but it’s an informed decision and at least I won’t be surprised by the results of my actions.

Susan
http://www.LivingWithRheumatoidArthritis.com

Hi Susan,

Thanks so much for pointing out this important fact. Food sensitivities can not only exacerbate symptoms of chronic disease, they may also be the cause.

Kerri

hi Kerri,
thanks for the info! My family is prone to inflammatory bowel disease, so I am interested in altering my diet to lower my baseline state of inflammation.
I understand that fish oil is a great source of omega 3, but I’ve been avoiding fish for the past few years, ever since the warnings started coming out about high levels of mercury in some fish, and the recommendations to limit your intake of certain fish to a few times a month. I know that some fish (little fish) are better than others (big, oily fish), but how do you balance this potential toxicity with the positive effects of fish?
thanks.

Hi Laura,

The best way to balance the potential toxicity with the positive effects of fish is to buy a good quality fish oil that has been third party tested. Although some brands are better than others, most found in health food stores are of good quality. Another thing to keep in mind with supplements is that you get what you pay for! You will be paying more money for a higher quality product.

Thanks for reading,
Kerri-Lynn

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