Intestinal inflammation is at the root of a number of chronic health conditions, including obesity and cancer. Diet plays an important role in controlling inflammation in your intestines. By avoiding pro-inflammatory foods and adopting an anti-inflammatory diet, you may be able to reduce your risk of disease or relieve some symptoms of intestinal inflammation.
Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cabbage and Brussels sprouts, are rich in antioxidants that can help to prevent chronic intestinal inflammation. The "Johns Hopkins News-Letter" describes research at Johns Hopkins University investigating the relationship between antioxidants in these vegetables and inflammation. This research shows that in addition to antioxidants, cruciferous vegetables also contain enzymes that can increase the efficacy of antioxidants to reduce inflammation at the root of conditions, such as arthritis, obesity and heart disease. Broccoli may also reduce inflammation in the intestines to help prevent cancers, such as colon cancer, according to a 2010 research article in the "FASEB Journal."
Fish
Arthritis Today explains that the balance of good and bad fats in your diet can have a tremendous effect on chronic inflammation in your body, particularly in your gut. Many snack foods and fried foods contain high amounts of omega-6 fats. These fats are not necessarily bad for you, but can trigger inflammation if they are used in excess, especially if they are not counterbalanced with dietary sources of healthy omega-3 fats. Fatty, deep-water fish, such as salmon and tuna, are rich in omega-3 fatty acids, a healthy type of fat that helps to reduce inflammation, according to the "Journal of the American College of Nutrition." If you suffer from intestinal inflammation, you may want to increase your consumption of fish or consider using a fish oil or omega-3 supplement.
Dark Chocolate
Dark chocolate has high amounts of anti-inflammatory compounds known as flavonoids that fight chronic inflammation. A 2008 study in the "Journal of Nutrition" shows that regular consumption of dark chocolate can reduce levels of inflammatory proteins in your blood and reduce intestinal inflammation. "U.S. News & World Report" recommends enjoying dark chocolate with a minimum cocoa content of 70 percent as part of an anti-inflammatory diet.
References
- "Johns Hopkins News-Letter": Plant antioxidants also fight inflammation
- "FASEB Journal": Broccoli inhibits colon inflammation and carcinogenesis in azoxymethane and dextran sulfate sodium treated mice; Butler SM et al, April 2010
- "Journal of the American College of Nutrition": Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases
- Arthritis Today: Inflammation and Foods That Fight It
- "Journal of Nutrition": Regular Consumption of Dark Chocolate Is Associated with Low Serum Concentrations of C-Reactive Protein in a Healthy Italian Population, Giuseppe R et al, October 2008
- "U.S. News & World Report": Building a Diet That Lowers Inflammation
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