Anti Inflammatory Diet Choices

For myself and others who have trouble taking over the counter anti inflammatory medication or would prefer to go the natural route or even just boost healing, here are some foods that will help with inflammation.


Pineapple or bromelain supplements - reduces swelling, inflammation

Almonds, walnuts - omega 3, vitamin E

Omega 3 oils such as those from fatty fish - salmon, mackerel, tuna, sardines - eaten 3-4 times a week (or there are supplements as well) (when inflammation is high it is ok to have omega 3's daily as it will help immensely to cut it down)

Extra Virgin Olive and Coconut Oil - plant based fats that work much like NSAID painkillers

Blueberries - a cup a day, antioxidant, antiinflammatory, great for GI issues even ulcerative colitis

Raspberries - good for arthritis

Strawberries - lower levels of CRP in blood

Tart Cherries - 1 cup of juice or 1.5 cup of cherries daily (must be tart cherries) excellent for arthritis, inflammation

Dark leafy greens - eaten daily - spinach, kale, broccoli, dark green vegetables, collard greens - high in vitamin E(protects from cykotines, pro-inflammatory molecules), calcium, iron and disease fighting phytochemicals

Beets - antioxidant - anti inflammatory, vitamin C - best uncooked or cooked for a small amount of time only (under 15 mins)

Ginger - especially helpful to GI inflammation

Garlic - basically shuts down the pathways that lead to inflammation much like NSAIDS

Onions - similar to garlic in it's effects



Big culprits in inflammation and foods to be avoided when possible are:

Omega 6 fats, saturated fats - hydrogenated oils - sunflower, soy, corn, safflower, vegetable oils

Refined sugars

Salt, sodium

Refined Grains - bleached wheat etc

Animal Fats

MSG

Gluten



I hope that's helpful :)

Thanks Lynnwood, I should have added that about letting your doc's know about dietary changes. Also, if anyone has any adverse reactions to any of these foods/supplements/whichever don't soldier on with it anyway. Stomach and digestive problems etc are clues to what food sensitivities an individual may have.

Our bodies may prefer different anti inflammatory foods and be downright intolerant of others. For example, I have been reading that nightshade vegetables are not recommended for those with lupus (tomatoes, peppers etc) BUT that isn't the case for everyone. Also cruciferous vegetables (cabbage, cauliflower broccolli, bok choy) however, I have no problem with any of them. These are generalized suggestions. Our bodies will tell us what makes us feel better and what doesn't.

It is also best to take on a new food one at a time so that you can see how your body likes it. The same goes for any elimination diets. Another example, I cut out gluten for two weeks, felt loads better. After that, dairy. Again, loads better. However if I cut them both out at the same time I'm not going to know if both are offenders or just one. I find this important when restricting a diet, we don't want to go without if we don't need to!!

I'm still trying to convince my body that it loves chocolate. It's not really working :(