Chronic inflammation in the body is associated with a number of health conditions, including heart disease, diabetes, rheumatoid arthritis and cancer. Inflammation is the body's response to injury and is a helpful response as it helps to heal the area and prevent infection. When inflammation becomes chronic, it becomes problematic. Several different dietary strategies aim to reduce chronic inflammation throughout the body. They include limiting the intake of trans fats and omega-6 fatty acids while increasing the intake of healthy fats, fruits, vegetables, herbs, spices, tea and probiotic foods.
Healthy Fats
One good way to decrease inflammation is to increase your intake of anti-inflammatory omega-3 fatty acids. Good food sources of omega-3 fatty acids include cold water fish, such as herring, mackerel, salmon and tuna. Just as vital to decreasing chronic inflammation is limiting consumption of foods high in omega-6 fatty acids, such as soybean, corn, safflower and sunflower oils, which can be pro-inflammatory. These oils are widely used in processed foods, including mayonnaise, salad dressings and other packaged foods. Equally important is to eliminate trans fats from your diet. Trans fats are food in any foods that list "hydrogenated oil" on the label. Foods, such as margarine, peanut butter and non-dairy creamers, are common foods sources of trans fats. Olive oil is a good option for sauteing and for use in salad dressings and marinades, as it is rich in healthy monounsaturated fat.
Fruits and Vegetables
Eat a wide variety of colorful fruits and vegetables that are rich in antioxidants. Antioxidants help to neutralize free radicals which can play a role in chronic inflammation. Cruciferous vegetables, such as kale, collard greens and broccoli, are especially beneficial as they are high in antioxidants and other beneficial phytochemicals. Include a variety of different fruits in your diet, including berries, peaches, citrus fruits, apples and kiwis among others, to obtain a wide variety of beneficial antioxidants.
Herbs and Spices
Many herbs and spices have strong anti-inflammatory properties. Ginger, turmeric, rosemary and oregano all have anti-inflammatory properties and have a wide variety of culinary uses.
Tea
Black, green and white tea may help reduce inflammation due to the high polyphenol and antioxidant content. Certain herbals teas, such as rosehip and nettle, may also be beneficial due to their specific anti-inflammatory properties.
Probiotics
Probiotics are bacteria that, when ingested, confer a health benefit, and research suggests they may play a role in reducing inflammation in the gastrointestinal tract. Be sure to include fermented foods in your diet, such as yogurt, kefir, kimchi, sauerkraut and miso.
References
- "Yonsei Medical Journal"; Molecular Targets of Dietary Polyphenols with Anti-Inflammatory Properties; J. Yoon, et al; May 2005
- "Gut"; Probiotics: A Role in the Treatment of Intestinal Infection and Inflammation; E. Isolauri, et al; May 2002
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D., Joseph Pizzorno, N.D., Lara Pizzorno; 2005
