TOP ANTI-INFLAMMATORY FOODS:
1. Foods High in Omega-3s: Try and incorporate oily fish into your diet twice weekly. If you don’t like fish, try a high quality fish supplement, avocados, flax seeds, or chia seeds.
2. Kelp and Kombu: High in fiber, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative.
3. Extra Virgin Olive Oil: This oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.
4. Cruciferous Vegetables: Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.
5. Berries: Aim for organic berries, as pesticides are hard to wash away due to their size and skin. You can also try pineapple, mango and papaya.
6. Spices: Tumeric, Cinnamon, Basil and Cayenne Pepper are anti-inflammatory. Ginger contains a host of health benefits. Among them, it helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet.
7. Garlic: Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.
8. Green Tea: Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
9. Sweet Potato: A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.
10. Shiitake Mushrooms: These are an excellent anti-inflammatory and help your immune system fight cancer.
11. Fermented Foods: Some of fermented foods include organic raw apple cider vinegar, kimchi, kombucha and other fermented veggies (sauerkraut and pickles, not made in vinegar but in lactobacterial-salt. For more details and benefits of fermented foods go to Mark’s Daily Apple.
TOP 10 INFLAMMATORY FOODS:
1. Sugar: We get enough natural sugar in our diets in fruits, vegetables and grains. Try to limit your intake of processed foods and foods with added sugar.
2. Common Cooking Oils: Safflower, soy, sunflower, corn, and cottonseed. These oils promote inflammation and are made with cheaper ingredients. Additionally, traditional corn and soy growers use a lot of pesticides.
3. Trans Fats: Trans fats are in most processed foods. It is not a naturally occurring fat, it is man-made and leads to inflammation.
4. Dairy: Dairy is hard on the body. Milk is a common allergen that can trigger inflammation but many people aren’t aware of their intolerance. The estimate is that 70% of the world’s population has a dairy intolerance.
5. Feedlot-Raised Meat/Processed Meat: Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats who have been fed natural diets. Red meat contains a molecule that humans don’t naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses.
6. Alcohol: Regular consumption of alcohol causes irritation and inflammation to numerous organs, try to limit alcohol consumption to once per week and reduce the amount of servings you imbibe.
7. Refined Grains: “Refined” products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries… Try and replace with minimally processed grains. Grains in general can be inflammatory for certain people as well.
8. Artificial Food Additives: Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet. Both of these can hide in almost any food, so read the labels!
9. High Fructose Corn Syrup: Although this is technically sugar, it deserves its own category. HFCS hides in many processed foods. This can lead to diabetes, obesity, gallbladder disease and coronary heart disease.
10. Anything: Everyone is different. Some people have allergies or intolerances to certain foods when many others do not. If you have any feelings of fatigue, headaches, chronic inflammation-related illnesses, take a look at your diet, it could be something you have always ate but didn’t know bothered you!
U.S. News Health