Inflammation is the body's attempt to protect itself from harmful cells or irritants. Chronic inflammation, however, can be highly problematic. According to integrative health expert Andrew Weil, M.D., such inflammation can lead to heart disease, Alzheimer's's disease, Parkinson's disease, certain cancers, arthritis and lupus. He encourages a nutrient-rich diet based primarily on fresh, natural foods and avoidance of foods that may exacerbate inflammation symptoms. Supporting research suggests that a diet low in saturated fats and refined, processed foods may prevent and reduce the occurrence of chronic inflammation and inflammation-related diseases.
Red Meat
Researchers at the University of California, San Diego School of Medicine found a correlation between red meat intake and chronic inflammation, which may promote cancerous tumor growth. Red meat is also a source of saturated fat, which, when eaten in excess, increases the risk of obesity, heart disease and certain cancers. Limit red meat and incorporate lean protein sources such as legumes, fish, low-fat dairy products and poultry in its place. When you do consume red meat, choose lean cuts and keep your portion size modest.
Processed Carbohydrates
White flour-based breads, cereals, pasta and snack foods may increase inflammation. Research presented by the American Diabetes Association showed that women suffering from type 2 diabetes who consumed whole grains, rather than processed, as a part of an overall low-glycemic diet experienced less inflammation symptoms than those who did not. Dr. Weil also suggests replacing processed carbohydrates with whole grains, such as brown rice, to reduce or prevent inflammation. Choose fruits, vegetables and whole grain-based snacks rather than processed snack foods such as potato chips or pretzels.
Simple Sugar
Simple sugar, such as cane sugar, brown sugar and corn syrup, may exacerbate inflammation symptoms. Since processed foods often contain these sugars in excess, limit these foods. Opt instead for fresh fruit, vegetables, and naturally sweetened snacks and desserts. The American Heart Association suggests that added sugar account for no more than 100 to 150 calories of a person's daily diet. Keep in mind, however, that sugars found naturally in fruits, vegetables and dairy products can actually lower the inflammatory response.
