Healthy Eating: Inflammatory Foods & Nutrition

Anti-inflammatory foods are foods that have anti-inflammatory effects on the body because of the nutrients that they contain. We need foods with anti-inflammatory properties in our diet, because inflammation is a starting point for many different chronic diseases including cancer, heart disease, arthritis, diabetes and obesity. 

Anti-Inflammatory Foods for Diseases

There are a number of foods that are beneficial with people with inflammatory bowel diseases, which include Crohn's disease and ulcerative colitis. Nutritionists recommend is a high-fibre diet, which includes lots of fruits and vegetables, whole grains, nuts, seeds and lean protein sources. For patients experiencing a flare-up of these diseases, nutritionists recommend a low-fibre diet, which includes fewer fruits and vegetables, steaming whatever vegetables you are eating, avoiding raw nuts, seeds, legumes and beans, avoiding gas-producing vegetables such as broccoli or cabbage and increasing the amount lean protein in your diet. Whether or not you're experiencing a flare-up or if your symptoms are under control, you want to avoid common trigger foods for your symptoms, such as alcohol, caffeine, high-fat foods, fried foods and processed foods.

An anti-inflammatory diet is also ideal for patients with arthritis. Anti-inflammatory foods can decrease joint pain and increase mobility and flexibility. Some examples of foods with anti-inflammatory effects are fruits and vegetables, which contain phytonutrients, vitamins and minerals. Nuts, seeds and whole grains also have very good anti-inflammatory effects on the body because of the fibre content and healthy fats. Patients should avoid processed foods, fast foods and foods high in saturated fats, as these increase inflammation and joint pain.

Anti-Inflammatory Foods for Sports Injuries

If you have suffered a sport-related injury, there are many dietary strategies that can help with the healing process. Initially an injury causes a lot of inflammation, and while inflammation is a part of healing the injury, too much can be damaging. Increasing your omega-3 fats, which are found in fatty fish such as sardines and salmon, flax seeds and walnuts, can be beneficial. You should also reduce your intake of omega-6 fats, which are found in safflower oils, sunflower oils and many processed foods. 

Talk to your nutritionist if you'd like more information on anti-inflammatory foods.

Visit HealthChoicesFirst.com for more videos and resources on healthy eating.

An anti-inflammatory diet consists of foods that reduce inflammatory responses. This diet involves replacing sugary, refined foods with whole, nutrient-rich foods. An anti-inflammatory diet also contains increased amounts of antioxidants, which are reactive molecules in food that reduce the number of free radicals. Free radicals are molecules in the body that may damage cells and increase the risk of certain diseases

A  local registered dietitian  has completed education and training to specialize in a wide variety of fields, including sport nutrition, gerontological nutrition, pediatric nutrition and renal nutrition. A local Registered Dietitian or she may work in private practice, in a nursing home, school, hospital or food service facility.