Avoiding Dairy Helps With Osteoarthritis
There are also claims that avoiding dairy can help with osteoarthritis. Although milk, cheese, and other dairy products for some people, these foods can have anti-inflammatory effects in others.
People who have inflammatory symptoms relating to gout may find skimmed and low-fat milk protective against this condition.
An elimination diet can help people to determine whether or not their symptoms improve or worsen with dairy intake.
Scale Way Back On Processed Foods
The first key to minimizing inflammation is cutting foods that cause it. An anti-inflammatory diet is one that includes minimally processed foods, Zumpano says. That typically means staying away from anything that comes in a box or a bag, or anything that has a laundry list of ingredients especially if they start with sugar, salt or a processed oil and include ingredients you dont recognize.
- Sweets, like commercial baked goods, pre-packaged desserts, ice cream and candy.
- Snack foods, like potato chips and microwave popcorn.
- Processed meats, including bacon, sausage, hot dogs, bologna, pepperoni and salami.
- Processed cheeses, like nacho cheese dip and American cheese slices.
- Sugary beverages, including soda and sports drinks.
- Fried foods, like fried chicken and French fries.
Even so-called healthy snacks like granola bars, trail mix and baked chips can have a lot of processed ingredients, including added sodium and sugar.
Theres no real nutritional benefit to them, so youre not lacking anything when you cut them out, Zumpano says.
Lowering The Risk Of Cardiovascular Disease
Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years.
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group.
More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States.
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Anti Inflammatory Diet Breakfasts:
Try a green smoothie with berries, kale, avocado and a handful of frozen cherries and youll have a natural anti inflammatory diet powerhouse you can take with you and sip through a straw.
Try topping your morning oatmeal with berries, use a cheese grater to shred a tablespoon dark chocolate over the top for a sweet treat in the AM thats packed full of antioxidants.
What Can You Eat In An Anti
An anti-inflammatory diet consists of mainly plants and some fatty fish. Plant foods are not only high in antioxidants, but they also contain compounds called flavonoids, which can help block the release of certain inflammatory cells, according to a 2016 review.
Fatty fish, like salmon, herring, and bluefin tuna, is full of omega-3 fatty acids, which, according to research published in the journal PLOS ONE, have been shown to lower the levels of three markers of inflammation of the blood: CRP , IL-6 , and TNF-a .
Some studies also show that foods like tart cherry juice and tart cherries, as well as ginger root, turmeric, and saffron can have an anti-inflammatory effect in the body, says Bonci.
Of course, if you want to follow an anti-inflammation diet, youll also need to cut out foods that have been shown to increase inflammationmeaning, foods that stimulate certain enzymes in the body that cause inflammation, says Bonci. That list, however, is relatively short.
Research shows that the only foods that might provoke inflammation is copious amounts of sugar and trans fat, says Bonci. Theres no good science showing that eating dairy, meat, or gluten can trigger inflammation, she says.
All it takes is one look at the anti-inflammatory dieteat mainly plant-based foods and fatty fish, and dont eat processed foods that are high in sugar and trans fatand the benefits become pretty self-explanatory. Even so, some research has confirmed many of them.
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Try A Diet Proven To Reduce Inflammation
Again, theres no one-size-fits-all anti-inflammatory diet. But two styles of eating have been shown to help: the Mediterranean Diet and the DASH Diet.
Positive research reports that these diets are successful in reducing inflammation, as well as cholesterol, weight, blood pressure and blood sugar, Zumpano says. She explains each of them.
The Mediterranean Diet
Thought to be the heart-healthiest of diets, the Mediterranean Diet is a style of eating popular among people who live along the Mediterranean Sea. A foundation of this diet is fish high in omega-3 fatty acid, which has been proven to reduce inflammation.
The Mediterranean Diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids, Zumpano says. It also eliminates processed oils, like cottonseed and soybean oil, which are found in many ultra-processed foods.
The DASH Diet
DASH, which stands for Dietary Approaches to Stop Hypertension, is a diet designed to reduce high blood pressure. This diet has been shown to reduce inflammation, probably because it reduces blood pressure and promotes weight loss, Zumpano notes. Remember, both high blood pressure and obesity are associated with inflammation.
Like the Mediterranean Diet, the DASH Diet focuses on whole foods and limits protein, sweets and processed foods. But DASH includes a bit more dairy, and it doesnt specifically encourage fish or extra-virgin olive oil.
Is vegetarianism anti-inflammatory?
Other Measures To Consider
- If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form . 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 .
- If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.
- Add coenzyme Q10 to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
- If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.
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How Do You Know If Youre Experiencing Inflammation
This is a tricky one! You might not even realize youre experiencing this type of hidden inflammation within your body, although some physical signs can clue you in to it.
You could have redness, puffiness, skin rashes, swelling in your hands and feet, she says. You can also experience abdominal distention, when your pants feel tight around your waist.
Other clues can include fatigue, weight gain, achy joints and muscles, headaches and gastrointestinal issues. You may also be more prone to getting colds and the flu, and when you do get them, they may linger for weeks.
Nightshade Vegetables Cause Inflammation
Tomatoes, potatoes, eggplants, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, the Arthritis Foundation say that there is no scientific evidence for this. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions.
There is evidence that certain foods and nutrients can improve the symptoms of osteoarthritis. They do this by fighting inflammation, providing nutrition, and boosting bone, muscle, and immune system function.
People may also benefit from avoiding or restricting foods that contribute to inflammation.
Being overweight or obese places extra pressure on the joints, which can make the symptoms of osteoarthritis worse.
Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those that the Mediterranean diet includes, can help people living with osteoarthritis to maintain a healthy weight.
This will help to ease symptoms, such as pain and swelling.
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Saturated Fats: These Contribute To Inflammation By Raising Blood Cholesterol Levels 3 Refined Grains: These Spikes Insulin Levels Which Can Further Contribute To Inflammation 4 Dairy Products: These Are High In Saturated Fats And Cholesterol Both Of Which Can Worsen Inflammatory Conditions 5 Harmful Toxins: Environmental Toxins Such As Pcbs Car Exhaust Fumes And Pesticides Can Cause Inflammation In The Body How Does An Anti
Many factors can contribute to inflammation, including diet. The goal of an anti-inflammatory diet is to reduce the amount of inflammation in the body by eating foods that are low in inflammatory compounds.
An anti-inflammatory diet helps to reduce inflammation by promoting a healthy balance of nutrients in the body. Some of the key nutrients that play a role in reducing inflammation are fiber, vitamins C and E, omega-3 fatty acids, and magnesium.
Fiber is important because it helps to improve gut health and promote regularity. Vitamin C and E help to protect cells from damage caused by free radicals. Omega-3 fatty acids support heart health and prevent chronic inflammation throughout the body. Magnesium plays a role in regulating blood sugar levels and supporting nerve function.
Tips for sticking to an Anti-Inflammatory Diet
When it comes to keeping your inflammation in check, following an anti-inflammatory diet is a great way to start. When you eat inflammatory foods, your body reacts by creating too much of the inflammatory protein interleukin-6. This can cause many health problems, including heart disease, joint pain, and even cancer. To help keep your inflammation in check, make sure to follow the following tips:
1) Stick to a food list When it comes to an anti-inflammatory diet, sticking to a food list is key. Make sure to include plenty of vegetables, fruits, whole grains, and low-fat proteins. Try not to eat too many processed foods or sweets.
Citrus Fruits Cause Inflammation
Some people believe that they should avoid citrus fruits because the acidity is inflammatory. However, this is not the case. In fact, citrus fruits have anti-inflammatory benefits, as well as being rich in vitamin C and antioxidants.
Grapefruit juice can, however, interact with some medicines that doctors use to treat arthritis. People who are undergoing treatment should check with a doctor before incorporating it into their diet.
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How To Follow An Anti
Theres no set anti-inflammatory dietthe diet mainly consists of eating whole, plant-based foods as well as fatty fishbut the Mediterranean diet is a good example of what it might look like. That means filling up on whole-grains, beans, legumes, vegetables, fruits, nuts, olive oil, fish, and poultry.
Think beyond Italy and Greeceand beyond the bowls of pasta. Look to countries like Morocco, Egypt, and Turkey, and try to eat more turmeric, saffron, and zaatar.
Theres also no reason to avoid foods like whey protein, milk, chicken, or eggsespecially if youre currently injured or experiencing inflammation, she says. When your body is in a state of inflammation, youre in breakdown mode, and getting enough protein becomes important, says Bonci. Thats not the time to cut out chicken or dairy.
Eating enough protein and calories while youre experiencing inflammation will help minimize the pain, but maximize your gains, she says.
Still wary of tomatoes? Just remember Tom Brady may not eat them, but Patrick Mahomes certainly does.
Top 10 Foods That Fight Inflammation
Nutritionist outlines foods with natural anti-inflammatory properties
NOTE:Over the next several weeks, K-State Research and Extension will release a series of articles covering foods with health-promoting properties and some to avoid. This is the first in the series.
MANHATTAN, Kan. Whether its an injury, arthritis or infection, our bodies often respond with inflammation, a sign that its working to ward off whatever it is that ails us.
But when inflammation becomes chronic, there are natural ways to help manage it through what we eat, according to a Kansas State University nutrition educator.
A lot of foods have these healthful traits, but some foods do make every list, said Sandy Procter, state nutrition specialist with K-State Research and Extension. Her top 10 list of foods with anti-inflammatory properties include:
- Berries, including blueberries, strawberries, raspberries and more.
- Salmon, tuna and other fatty fish .
- Nuts, including walnuts and almonds.
- Olive oil, especially extra virgin olive oil.
- Peppers, including bell and chili peppers.
- Dark green, leafy vegetables such as spinach, kale, and collards.
- Chocolate and cocoa.
Turmeric, cherries, fresh herbs and spices also are helpful.
So, does this mean those dark chocolate-covered almonds that tend to jump into our shopping carts are good for us?
Can people eat enough of these foods to make a difference?
Procters interest in nutrition spurred by 4-H
At a glance
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Sample Anti Inflammatory Diet
There are many ways to get Anti Inflammatory foods into your diet. I like to recommend you work on adding the ingredients to your daily meals.
So if you currently cook with butter, swap it out for extra virgin olive oil, or swap your afternoon coffee for an organic green tea and so on.
If youre looking for a good cookbook, try The Anti-Inflammatory Diet & Action Plans.
What The Research Says About Reducing Inflammation In The Diet
Theres plenty of research showing the negative effects of inflammation in fact, chronic inflammatory diseases are the most significant cause of death in the world. Its associated with health issues such as diabetes, Alzheimers, and obesity. It has also been linked with an increased risk of colorectal cancer, with those eating pro-inflammatory foods at twice the risk of developing the cancer, according to a June 2019 study published in Nutrients. Whats more, a pro-inflammatory diet seems to increase the risk of mortality overall by 23 percent, according to a meta-analysis published in June 2019 in Clinical Nutrition.
The study authors also observed that smokers following an anti-inflammatory diet had a 31 percent lower risk of dying from any cause, a 36 percent lower risk of dying from cardiovascular disease, and a 22 percent lower risk of dying from cancer. Smoking is a habit associated with a higher risk of health issues, and following a diet like this wont necessarily cure you of those if you keep smoking. Yet research suggests it may help reduce the impact of disease, delay disease progression, reduce how much medication is needed, and reduce joint damage.
Other studies have found that anti-inflammatory foods can help in the following ways:
- Recovery in athletic training
- Management of pain associated with aging
- Improved quality of life for people with multiple sclerosis
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How Long Does It Take To See Results
Starting an anti-inflammatory diet isnt a magic pill. Your results will vary based on the severity of your intolerance and inflammation.
Drastic changes never lead to long-term success, so give yourself three to six months to make diet changes and to begin to see results, Zumpano advises. Begin by making small changes that you know will be impactful, and then slowly continue to add on.
In some cases, if you significantly react to a certain food, you may see results as soon as two to three weeks after eliminating that food from your diet.
This can be very encouraging and motivating, Zumpano says. Patients often tell me that they never realized how bad they felt until they changed their diet and began to feel so much better.
Anti Inflammatory Diet Snacks:
Perhaps the easiest way to add anti inflammatory ingredients to your diet is to make sure all your snacking is packed full of antioxidants! Here are some examples:
- 1 cup of mixed berries
- ½ avocado, smashed with your favorite hot sauce, scoop out with bell pepper sticks
- 2 dark chocolate covered strawberries
- 1 cup cherries or grapes, these are both so yummy frozen!
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Avoiding Foods That Cause Inflammation
Another way to avoid inflammation is avoiding foods that may cause inflammation. A few of these foods include:
- Refined carbohydrates like pastries and white bread
- Soda and other sweetened beverages
- Processed meat and red meat
- Fried food or foods like french fries, burgers, etc.
Inflammatory foods are also responsible for weight gain. And weight gain itself brings a risk of inflammation with it. In addition, some of these foods can increase the risk of chronic diseases.
These include heart diseases, diabetes or even cancer. In general, these foods are generally bad for our health. So, you should avoid having these foods.
Foods That Cause Inflammation
Omega-6 fatty acids are known to increase inflammation in the body. But, theyre also important for your body, so you shouldnt cut them out entirely. Instead, its important to keep your omega-6 and omega-3 fatty acid intake in balance to better regulate possible inflammation.
Foods high in omega-6 fatty acids include:
Again, its not about avoiding foods altogether, its more about being aware of what youre eating, and sticking more to the 80/20 rule more good than bad and maintaining a balanced diet.
Other foods to limit include:
- sugary beverages
- processed snack foods
- Spices and herbs
Note: If you dont have time to make your own bone broth, pick up some Kettle & Fire Bone Broth!
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If Needed Try An Elimination Diet
If youve cut out processed foods but still experience symptoms of inflammation, you may need to go a step further.
Finding the right anti-inflammatory diet for you is a matter of personalization and finding the foods that trigger your inflammation, Zumpano explains. The best way to start is by trying an elimination diet and slowly cutting out potential trigger foods one by one.
Food sensitivity tests can help identify which foods increase your bodys antibody response, too, which may be helpful if you cant seem to determine a culprit on your own.
Final Thoughts On An Anti Inflammatory Diet
Whether you are looking to reduce inflammation for overall health, to look younger or to lose weight you can do so in your kitchen. Next time you visit the grocery store pick up 3-5 of the ingredients in this article that sound good to you. Try snacking with them to start and then work them into your favorite recipes.
Also check out my anti inflammatory recipes and articles here for more information and ideas on how to get these antioxidants into your diet.
Dont forget to try and minimize the foods that cause inflammation, and be patient with yourself remember stress causes inflammation. So try and take it easy and take baby steps to incorporate an anti inflammatory diet.
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