Diet – a word that exhibits different meanings to everyone. Some refer to it as depriving yourself of the food you love consuming, or some take it as a healthy eating pattern comprising of essential food groups. Did you know that you can fight against inflammation by avoiding certain kinds of food that trigger inflammation? Without further ado, let’s dive into it!
An Anti-Inflammatory Diet Pyramid
The anti-inflammatory food pyramid consists of foods that have at least one chemical with inflammatory and antioxidant properties in a significant amount while leaving out foods that cause an overreaction to a chronic pain condition.
As you can see in the pyramid, researchers have put more emphasis on water, veggies, fruits, healthy carbohydrates, and preferred white meat over red. Also, try to eliminate foods containing high glycemic acids such as candy, sugar, and other canned foods as they elevate the levels of inflammatory markers in the body. Thus, to fight off against inflammation, aim for a healthy diet comprising of everything but in moderation.
Which Food Causes Inflammation?
Here’s a list of the food that you should try to avoid or reduce the intake as much as possible:
- Fried food (French fries, fried chicken, etc.)
- An excessive amount of red meat.
- Foods that are high in sugar.
- Refined carbohydrates (pasta, bread, pastries, etc.)
- Foods that are high in sodium and artificial preservatives.
Unfortunately, the majority of us consistently pick the wrong diet containing pro-inflammatory foods that may accelerate the inflammation. Apart from that, the anti-inflammatory diet pyramid isn’t just about adding healthy foods into your diet but also about exercising and making healthy lifestyle decisions such as avoiding drugs and alcohol.
What are the Basic Principles of Anti-Inflammatory Food Pyramid?
What comes to your mind when you think of an anti-inflammatory pyramid? Soup? Bland diet? Eating raw veggies and food? I know most of us link diet with boring and tasteless food. However, an anti-inflammatory diet is a lot more than that – you are missing out a lot. Anti-inflammatory diet work on two basic principles:
- Try to maintain a stable and healthy blood-sugar response because high blood sugar may stimulate inflammation.
- Focus on consuming plant-based foods that are not only rich in healthy fats but have antioxidants.
An Anti-Inflammatory Diet Plate
Perhaps one of the most powerful and effective tools that combat inflammation not comes from the pharmacy but the pantry of your home and grocery store. Yes, there are foods and beverages that have an anti-inflammatory component in them that reduces inflammation, and with it, other chronic diseases.
What Should Your Plate Look Like?
Fill half of your plate with veggies; this is actually the number-one rule of eating healthy. Following are some of the foods you should add to your anti-inflammatory diet pyramid:
- Fruits high in antioxidants such as blueberries, strawberries, oranges, cherries, etc.
- Green leafy vegetables like spinach, kale, etc.
- Healthy nuts including walnuts, peanuts, almonds, cashews, etc.
- Use healthy oils such as avocado or olive oil. Try to avoid trans-fat.
- Choose poultry and fish. Limit the use of red meat, bacon, and other processed meat.
- Drink plenty of water.
- Consume a variety of whole grains such as brown rice, whole-wheat bread, and whole-grain pasta.
Moreover, add spices like basil, turmeric, cinnamon, ginger, garlic, etc., while cooking because they all contribute to reducing inflammation markers in the blood, which in turn reduces overall inflammation. Hence, diet plays a crucial role in combating chronic pain.
The immune system becomes activated when it suspects the presence of a foreign body, and this often leads to inflammation. However, inflammation may persist even in the absence of invaders. That’s where inflammation becomes your enemy. Also, many life-threatening diseases such as cancer, diabetes, arthritis, and heart diseases are linked with chronic inflammation. How to go about it? By following the anti-Inflammatory diet pyramid, you can fight against inflammation for good! Yes, using whole food accompanied by an active, healthy lifestyle can help you keep inflammation and chronic diseases at bay.