Are you struggling with swelling or soreness? This Obesity Matters blog explores specific foods you should eat or avoid if you want to control this condition. Chronic inflammation is sometimes a hidden reason behind digestive issues, fatigue, and joint pain. It can even result in long-term health issues ranging from autoimmune conditions to heart disease. Exercise and medication can help manage things, but your regular diet is perhaps the most powerful tool you can use for natural management. This is known as the anti inflammatory diet.
What Is an Anti Inflammatory Diet?
What Are Anti-Inflammatory Foods?
If you’re wondering what kind of diet this is, it focuses on whole foods rich with the right balance of nutrients. You want nutrients known to lower inflammation while avoiding others that are known triggers. Lean proteins, healthy fats, and fresh fruits and veggies are the order of the day. Simultaneously, you want to avoid sugars, unhealthy fats, and processed foods.
Anti Inflammatory Foods You Should Eat
Fatty fish make excellent lean proteins to start your meal planning. Tuna, mackerel, sardines, and salmon are all rich sources of omega-3 fatty acids known to reduce levels of inflammatory markers in human bodies. Leafy greens, such as Swiss chard, kale, and spinach, are also packed with polyphenols and antioxidants that naturally combat inflammation. Get even more antioxidants through raspberries, strawberries, and blueberries while also supporting immune health. Flaxseeds, chia seeds, walnuts, and almonds provide more healthy fats; they’re also excellent sources of magnesium.
Turmeric is among the most potent inflammatory-fighting foods out there, thanks to its curcumin content. This compound is proven to be an antioxidant and reduces inflammatory conditions. You can use it as a supplement or include it in your regular cooking. No matter how you use it, it should reduce swelling and provide joint pain relief.
Extra virgin olive oil is also good to include in your diet. It has oleocanthal; that’s a natural compound that has similar effects to ibuprofen. Many Mediterranean-style diets use this to promote long-term health.
What Are Inflammatory Foods?
Knowing potential triggers of inflammation and avoiding them is the other half of the battle. Major offenders include refined carbohydrates, added sugars, processed meats, trans fats, and fried foods. Sugary cereals, pastries, and white bread trigger blood sugar spikes and might boost inflammation in the entire human body. Desserts, candy, and many soft drinks are loaded full of extra sugars known to boost inflammatory markers.
Sausage, bacon, and deli meats have nitrates and various additives that damage healthy tissues and promote inflammation. Fast food and packaged snacks frequently have trans fats that are among the worst triggers for inflammation; avoid those entirely if you can. Doughnuts, fried chicken, and french fries are frequently cooked in oils known to promote oxidative stress and inflammation in the body.
Small Changes With a Big Impact
It doesn’t take much work to follow an anti-inflammatory diet. In doing so, you’ll reduce discomfort, support the natural healing processes in your body, and protect your future health. Emphasize anti-inflammatory foods, including turmeric, leafy greens, berries, and fatty fish, and cut back on inflammatory foods, such as refined carbs, processed meats, and sugar. Consistent effort yields steady results, and you’ll be glad you did it.