Lass uns mal reden: Anti-entzündliche Lebensmittel — Was darunter zu verstehen ist und warum wir mehr davon zu uns nehmen sollten

Let’s Talk: Anti-inflammatory Foods — What are they? And why should you be eating more of them?

by Alana Bonnemann
June 14, 2018
in Food, Health
2

The modern western diet has profoundly contributed to the rise of inflammatory conditions in our society. Our growing appetite towards highly processed & fast foods as opposed to wholesome meals has tipped inflammatory markers. Thus, the role that our diet plays in our health and overall well-being indicates a dire need to put anti-inflammatory foods back on the table.

This article covers alternative treatment for inflammation by focusing on the diet. An anti-inflammatory diet provides an easy, inexpensive tool for reducing chronic inflammation. Plus, by adopting this way of eating, you’ll also benefit from other long-term health advantages like disease prevention, weight loss, managing pain and just overall good health as you age.

How an anti-inflammatory diet is helpful

Inflammation is notoriously known as one of the leading causes of chronic bodily pain & associated diseases. While the inflammatory response is critical to a properly functioning body, sometimes this response stays unnecessarily persistent, even when the body’s not under a threat. This is when inflammation becomes harmful and an anti-inflammatory approach is necessary.

This type of diet would include foods that contain natural anti-inflammatory properties; it is a diet which is good for overall health. A usual anti-inflammatory diet is high in fruits, vegetables, fish & healthy fats. There are, however, certain foods that contain naturally occurring (plant-based) phytochemicals which possess more of these properties than others, targeting specific pathways to reduce & relieve inflammation and/or related pain.

What does an anti-inflammatory diet look like?

Let’s take a look at an updated version of the food pyramid. Unlike the traditional food pyramid, where breads, pastas & grains contribute to a large majority of the diet, the innovative ideas that make up the foundation of a healthy, anti-inflammatory diet switches up the dietary base to fresh vegetables & fruits. It looks something like this:

Dr. Weil’s Food Pyramid*

For a healthier person, this chart will work relatively well to reduce or even prevent bodily inflammation. However, if problems develop or get worse, it is always best to check with your healthcare practitioner for further advice. Now, let’s take a look at the top phytochemical-inflammation-fighting foods and anti-inflammatory food groups you should be adding to your diet.

Bromelain & Quercetin

Bromelain & quercetin have some of the most potent anti-inflammatory properties. Bromelain is a naturally-occurring digestive enzyme from pineapples & quercetin, a compound found in pigmented fruits (like cherries, blueberries & cranberries). The two work in synergy to suppress the generation of histamines, an inflammatory response which characterizes allergic reactions. When taken in supplemental doses, bromelain & quercetin have also been shown to be beneficial for reducing hay fever and other inflammatory conditions of the skin, such as eczema & rashes.

Green leafy vegetables

We’ve all heard it before: we should be eating more greens. But there is more truth in this truism then we let on. There is a wealth of benefits to be had from eating green leafy vegetables; they are high in fibre, rich in nutrients, and packed with antioxidants as well as anti-inflammatory components. Green leafy vegetables include spinach, kale, bok choy, broccoli, Brussels sprouts, beet greens, and also cauliflower.

Tip: It’s best to slightly heat or cook green vegetables, or even simply run them under warm water before consumption. The heat will release the veggies’ natural oxalates, which works to help shuttle nutrients into the body more efficiently. As a general rule, five cups of vegetables should be eaten each day.

Turmeric

Turmeric is by far one of the most potent anti-inflammatory foods available. It is one of the best (and most affordable!) naturally healing plants; plus, it is able to reduce overall inflammation in the body. Recent studies have shown that as little as 5g (1 tsp.) taken daily can improve inflammatory conditions of the joints, skin, & mucous membranes (like the gut).

Tip: To further enhance the therapeutic properties of turmeric, take it together with black pepper in the same meal.

Those good fats

About a decade ago, it was considered common knowledge that all fats are bad… Forget all about that. While some fats are very unhealthy (like trans-fats) — an over consumption of saturated animal fats (which contain omega 6 & 9) can produce inflammation in the body — eating good fats, such as those from fish (salmon, sardines, mackerel, herring, & anchovies are especially good) or plant fats (from foods like walnuts, avocado, flaxseed & flaxseed oil), can provide aid to the anti-inflammatory pathway. If we look back at the food pyramid above, good fats make up a significant part of the upper triangle.

How to make effective changes

The easiest way to make the most effective change is to reduce or possibly eliminate refined foods and products containing high-fructose corn syrup. Think about it as basically anything that comes wrapped in plastic. These foods elevate inflammatory messengers (cytokines) in the body, and will almost always make an inflammatory condition worsen. Replace those processed foods with fresh, whole foods that balance blood glucose & insulin levels, aiding with the maintenance of cytokine production.

Sustaining an anti-inflammatory diet

Ideally, you’d want to favor foods that ease inflammation instead of those which would promote it. Sticking to an anti-inflammatory diet can be made simple if you follow the given food pyramid above, even as a rough guideline as to what you can eat. The Mediterranean Diet is the most widely known diet plan that aligns with the anti-inflammatory food pyramid.