The quality of the diet plays an important role in the development of inflammation in the body. Inflammation eventually leads to chronic conditions such as asthma, being overweight and diabetes. Generally, a diet high in refined foods causes inflammation because it is low in omega-3 fatty acids and high in omega-6 fatty acids. Inflammatory foods vary for every person, but a few general guidelines can be given for a non-inflammation diet.
Omega-3 Foods
A diet rich in omega-3 fatty acids is ideal for a non-inflammation diet. A study published in the "Journal of the American College of Cardiology" in 2006 explains that these fatty acids have anti-inflammatory compounds that are good for those with cardiovascular disease, Crohn's disease and rheumatoid arthritis. Inflammatory foods are often foods devoid of omega-3 fatty acids, such as refined sugars and starches. Omega-3 fats are present in salmon, tuna, herring, flaxseeds and walnuts.
Fruits and Vegetables
Fruits and vegetables contain antioxidants that prevent damaging molecules known as free radicals from spreading. A study published in the journal "Nutrition and Metabolism" in 2010 explains high consumption of fruits and vegetables leads to lower levels of inflammatory molecules in the body such as C-reactive protein and homocysteine. Vitamins C, E and A are antioxidants recommended by RD411.com as being helpful in preventing inflammation. Specific fruits and vegetables to include on a non-inflammation diet include yellow and red peppers, oranges, strawberries, broccoli, Brussels sprouts, cantaloupes and tomatoes.
Fiber
A non-inflammation diet should include lots of fiber; it should at least meet the recommended intake of 25 g of dietary fiber from food per day, as noted by the Harvard School of Public Health. Fiber helps with inflammation in two ways. The first is in maintenance of blood sugar levels. High and uncontrolled blood sugar levels lead to inflammation. Fiber in the gut takes longer to digest, which allows for a slow release of glucose into the bloodstream and thus better blood sugar control. The second way in which fiber aids in prevention of inflammation is by keeping the gut healthy. It prevents constipation and other gut-related conditions, such as diverticulosis or irritable bowel disease, from occurring.
Foods to Avoid
Some foods cause inflammation to occur and should be excluded or limited on a non-inflammation diet. Foods that tend to cause inflammation include refined sugars, refined starches, white bread and pasta, trans fats, saturated fats, high-fructose corn syrup and fried foods. Most of these negatively affect blood pressure, blood sugar, triglycerides, cholesterol and weight over time. All of these negative effects are associated with inflammation, as explained by a study in a 2003 issue of the journal "Circulation."
References
- "Journal of the American College of Cardiology"; The Effects of Diet on Inflammation; Dario Giugliano, et al.; 2006
- "Nutrition and Metabolism"; Fruit and Vegetable Consumption and Proinflammatory Gene Expression from Peripheral Blood Mononuclear Cells in Young Adults: A Translational Study; Helen Hermana, et al.; 2010
- RD411.com: Diet and Inflammation
- Harvard School of Public Health: Start Roughing It!
- "Circulation"; Inflammation, Metabolic Syndrome, and Diet Responsiveness; Scott Grundy, et al.; 2003
