A low-inflammation diet is one that provokes the least amount of inflammation and pain in the body. Research shows that diet choices play a definite role in inflammation. A study in the March 2006 "Journal of the American Academy of Cardiology" reports diets high in saturated fat, trans fat, refined sugars and starches and low in fruits and vegetables contributes to an immune response that results in inflammation. Following a low-inflammation diet can assist with preventing or reducing painful symptoms associated with chronic inflammation.
Healthy Fats, Fish and Seafood
Healthy types of fats are particularly critical for a low-inflammation diet. "Today's Dietitian" recommends five to seven servings of healthy fats each day. Sources of healthy fats include extra virgin olive oil, walnuts, canola oil, avocados, hemp seeds and flaxseeds. Wild Alaskan salmon, Alaskan black cod and sardines are included on the healthy fat list and are recommended to consume two to six times per week. The healthy fats in these recommended foods are omega-3 and omega-6 polyunsaturated fatty acids.
Whole Grains and Healthy Carbohydrates
Refined starches and sugars provoke inflammation in the body, according to the March 2006 study mentioned above in the "Journal of the American College of Cardiology." Instead, diets rich in whole grains at three to five servings per day is recommended by "Today's Dietitian." Healthy carbohydrate sources include whole grain bread and pastas, quinoa, spelt, oats, barley, millet, brown rice, amaranth, farro, wheat berries and kamut.
Fruits and Vegetables
Fruits and vegetables are the foundation of a low-inflammation diet. This is because of the substantial amount of vitamins and antioxidants known as flavonoids present in these foods, which are anti-inflammatory, according to a study in the January 2004 "Current Atherosclerotic Reports." Fruits and vegetables to include on a low-inflammation diet can be fresh, frozen or canned without sugar such as apples, apricots, avocados, blueberries, cherries, prunes, grapes, mangoes, oranges, pineapples, plums, raspberries, strawberries, arugula, asparagus, beets, broccoli, Brussels sprouts, kale, spinach, sweet potatoes, Swiss chard and tomatoes.
Other Foods and Beverages
Some other foods and beverages have proven benefit to lowering inflammation. White, green or oolong tea is recommended at 2 to 4 cups per day, explains "Today's Dietitian." Red wine is an optional choice to include each day at one glass per day. Healthy sweets such as dark chocolate with cocoa content at a minimum of 70 percent is recommended as a food to eat sparingly. Dark chocolate has shown benefit in reducing inflammation, especially in the case of cardiovascular disease, according to a study in the January 2006 "Nutrition and Metabolism" journal.
References
- "Journal of the American College of Cardiology" The Effects of Diet on Inflammation; Dario Giugliano, et al.;2006
- "Today's Dietitian": Inflammation: Can't Stand the Heat? Then Get in the Kitchen
- "Current Atheroslcerosis Reports"; Flavonoids for Reduction of Atherosclerotic Risk; Maron; 2004
- "Nutrition and Metabolism"; Chocolate and Prevention of Cardiovascular Disease: A Systematic Review; Eric Ding, et al.; 2006
