Anti-Inflammatory Diet
Dr. Douglas Vander Broek
Holmes Lake Chiropractic Group
2855 South 70th Street
Lincoln, NE 68506
402-483-4409
What is Inflammation?
Inflammation is a set of symptoms that includes pain, swelling, heat and redness of an affected organ or tissue. It's the way the body's immune system responds to attack, infection or injury. The immune system response to an unhealthy diet and lifestyle can lead to chronic inflammation of various body tissues and entire systems.
What Are the Effects of Chronic Inflammation?
This long-term inflammation leads to conditions such as arthritis and various auto-immune diseases like lupus. Recently there has been an increased focus on diets and lifestyle plans that seek to end the cycle of inflammation and its deleterious consequences.
The daily symptoms of inflammation include feeling bloated, fluid retention, stiff or sore muscles and joints, lack of energy, fatigue, inability to sleep, chronic headaches, constipation, and even depression.
Food fighters
A typical anti-inflammatory diet focuses on creating anti-inflammatory prostaglandins instead of pro-inflammatory prostaglandins. Prostaglandins are hormones produced by the body whose function is to regulate the body's inflammatory response. We produce these hormones from the fats we ingest as part of our diets, and it's been found that different types of fat result in the production of different types of prostaglandins.
A typical anti-inflammatory diet focuses on creating anti-inflammatory prostaglandins instead of pro-inflammatory prostaglandins. Prostaglandins are hormones produced by the body whose function is to regulate the body's inflammatory response. We produce these hormones from the fats we ingest as part of our diets, and it's been found that different types of fat result in the production of different types of prostaglandins.
One key part of an effective anti-inflammatory diet is to ingest only "good" fats and avoid "bad" ones.
· Good fats -- Omega-3 Fatty Acids, found mainly in cold-water fish like mackerel, salmon, sardines, anchovies, and herring. The oils of wild-caught fish contain a significantly higher proportion of Omega-3 than the oils of farm-raised fish.
· Other sources of Omega-3 are nuts and seeds (NO GRAINS!!). These vegetable sources include walnuts, brazil nuts, and almonds along with pumpkin and sunflower seeds. Omega-3 eggs can be used as a source of protein.
· Bad fats -- Polyunsaturated and partly hydrogenated fats and oils lead to the synthesis of pro-inflammatory prostaglandins and so should be eliminated from the diet. It's not easy to avoid these ""bad fats,"" as they are found in most processed foods. Trans-fats should be strictly avoided; this can be done by using extra virgin olive oil instead of margarine and shortening. Olive oil contains Omega-9 essential fatty acids which work in concert with Omega-3 EFAs and increase its benefits to the body.
Two other essential components of an effective anti-inflammatory diet are Ginger and Turmeric, known since ancient times for their ameliorative properties.
Five Food Groups of the Anti-Inflammatory Diet:
1. Fruits
2. Vegetables
3. Nuts (except peanuts)
4. Lean Meats (limited quantity)
5. Fish
The purpose of this diet is to remove inflammation from muscles, soft tissue, joints, and even organs. One component of deep-seated chronic inflammation is retention of excess fluid or swelling in tissue (edema). The removal of fluid is enhanced by a diet that is low in sodium and refined sugars.
Since the purpose of the diet is removal of inflammation, there is no need to ‘count’ or watch quantities of intake. However, if weight loss is also your goal, you can achieve it with this diet by limiting quantities according to your needs/preferences.
Foods Included in the Anti-Inflammatory Diet:
1. Fruits. Any fruit has anti-inflammatory, anti-oxidant qualities, and all are allowed in any quantity.
2. Vegetables. Anything except legumes, which are all beans except green beans; soybeans, peanuts and peas are legumes. Also, NO GRAINS OF ANY KIND, OR ANYTHING MADE FROM GRAINS. THIS INCLUDES ANY FOODS MADE FROM FLOUR OF ANY TYPE. The reason for no grains, is that grains contain gluten, which is pro-inflammatory. Also, many people have mild or moderate allergies to gluten, even though they may not be aware of it.
3. Nuts. (and seeds) Except peanuts. It’s also better if they are not salted, but can have other light seasonings. This includes brazil nuts, walnuts, pecans, almonds, cashews. Seeds includes pumpkin, sunflower, etc.
4. Lean Meats. Extremely lean meats, or meats from which all visible fat has been trimmed. Best choices include skinless chicken, very lean steaks, buffalo, and other lean beef and pork in reasonable quantities. Remember, in avoiding grains (eliminating gluten from the diet) it’s best to also avoid grain-fed meats as much as possible.
5. Fish. Look for wild-caught fish. Avoid farm-raised fish, because they are grain-fed and lower in Omega-3’s. Protein can also be obtained from Omega-3 eggs or egg substitutes.
Beverages:
Allowed in unlimited amounts; Water, fruit juices, low-sodium vegetable juices, unsweetened iced tea, green tea, black tea, carbonated water such as LaCroix, etc.
Allowed, up to one cup or glass per day: coffee (no dairy, no sugar), red wine (the darker the better), stout beer.
Never allowed: SODA: Diet soda is high in sodium, and regular soda is high in sugar, both are pro-inflammatory. No sugary fruit ‘drinks’, or lemonade.
Snacks: Dark Chocolate. Cocoa beans are high in anti-oxidants. The higher the percentage of cocoa in the chocolate, the better. No milk chocolate.
We don’t like to express things from a negative perspective. But if you have a question as to whether an item is “allowed” on the Anti-Inflammatory Diet or not, there are 2 easy categories of food to remember that are NOT ALLOWED in any amount:
1. No Grains (or anything made from grains or fed with grains).
2. No Dairy. This rules out lactose intolerance, hormones and fats in milk or dairy products.
The reason these two categories are not allowed in the diet, is because it is from foods in these two groups where the majority of food allergies arise….. glutens and lactose.
The first 2 – 5 days on the plan, you will lose a good amount of fluid, probably 3 – 5 pounds or even more. This fluid has been retained in your muscles, joints, tendons, ligaments, and even organs. The more closely you stick to the plan, the more you will have reduced inflammation. This is a natural method of achieving the same results you get with diuretics, ibuprofen, and even the application of ice. This is why the Anti-Inflammatory Diet is helpful even in acute conditions like sprains/strains, back or neck injuries, pulled muscles, etc.
By following the Anti-Inflammatory regimen for even a week, most people feel better. The diet removes excess fluid and toxins from your body. Exercise also greatly enhances the effect. Even if you are not able to exercise due to a recent injury or while undergoing a treatment plan in the acute stages, the diet will reduce inflammation.
Nutritional Supplements
Because Americans find it difficult today to find and eat nutritious foods (even when eating the ‘right’ things!), due to the use of preservatives and lack of home-grown foods, everyone should at least be taking a good quality multi-vitamin/mineral. If you want to enhance the effects of the Anti-Inflammatory Diet, the following daily supplements are recommended;
1. Multi-vitamin/mineral
2. Magnesium (400 – 1000 mg/day)
3. Vitamin D / Omega-3 fish oils
Additional supplements are optionally recommended:
1. CoEnzyme Q10 (100 mg/day)
Remember, the beneficial effects of supplements, healthy diet, and exercise are decreased or even negated by poor lifestyle choices such as smoking, excessive alcohol or medications, and ‘junk’ food.
