Everyone has occasional inflammation. We need inflammation as it plays an integral role in healing and fighting infections. Sometimes inflammation can become chronic and harmful to body systems. Symptoms of chronic inflammation can be difficult to pinpoint, often leading to multiple doctors’ visits with no definitive diagnosis.
Healthy eating can reduce chronic inflammation and help improve your symptoms.
- Some foods can increase disease risk and cause weight gain linking to a chronic inflammatory state.
- Some food choices can cause inflammation in your stomach or intestine that can cause inflammation.
- Some foods can raise triglycerides (fats) or sugar in your blood stream increasing inflammation.
Foods linked to inflammation include:
- Foods with added sugars
- Saturated fats or trans fats found in red meat, butter, cream, and high fat dairy products
- Baked foods such as pastries, doughnuts, muffins, cookies
- Processed meats such as hot dogs, bacon, sausage, lunch meats
- Refined grains such as white bread, white rice, crackers, pasta
- There may be other foods specific to individual. Keeping a food log to isolate what foods cause GI distress can help isolate food intolerances.
Foods that can help reduce inflammation include
- Food rich in omega-3 fatty acids such as fatty fish, walnuts, and flax seed
- Fats such as olive oil, avocado, nuts and seeds
- Plenty of fruit, vegetables and whole grains with a focus on cruciferous vegetables, berries, apples, and red onions
- 8-12 cups of fluid daily (mostly water)
- Spices such as turmeric, ginger, garlic
- Green tea
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