The anti-inflammatory diet

You have probably heard about this before, but it’s true! Here are some tips to start experiencing the benefits of an anti-inflammatory diet.

Did you know that our gut microbiome can greatly affect our mood? It’s not only important to take good care of it to have a healthy bowel movement, but also to feel and behave better.

If you don’t know where to start with an anti-inflammatory diet, here is an easy starter kit:

1. Swap sunflower oil with olive oil.
2. Swap frying your food with steaming, boiling, or roasting it.
3. Swap your sweet breakfast with a savory one or make your “sweet” breakfast more balanced.
   1. If you prefer oatmeal: Use whole, unprocessed (rolled) oats and chia seeds, unsweetened (plant-based) milk or water, healthy antioxidants, and fat such as berries and nuts. Instead of sugar, honey, or syrups, use cinnamon.
   1. If you prefer smoothie bowls: Use unsweetened (plant-based) milk that is high in healthy fats, protein in the form of (plant-based) powder, and antioxidants in the form of frozen berries and spinach.
4. Swap white bread and pasta for whole-grain bread and pasta. (Special tip: Eat sourdough bread).
5. Get yourself checked for allergies or sensitivities, such as gluten or dairy.
6. Instead of using sugar or other products that are glucose, fructose, lactose or sucrose (et cetera) to make a dish sweet, use cinnamon or fruits, or sweeteners such as stevia (which is in most ‘zero sugars’ products). Sweeteners actually do make a difference, it’s not a fable!
7. If you are eating out and want to celebrate, and don’t feel like you can improve your meal, there are still a few things you can do:
   1. Drink vinegar with water before the meal.
   1. Start with vegetables first to fill up on fiber and nutrients, followed by protein and healthy fats to regulate blood sugar levels and support satiety, and try to avoid sweet drinks and desserts.
   1. c. Exercise, dance, or go for a long walk after the meal.

The gut microbiome and how it affects your mood

The gut microbiome is a complex ecosystem of microorganisms, including bacteria, fungi, and viruses, that inhabit our digestive tract. These microorganisms play a crucial role in many aspects of our health, including digestion, immune function, and even our mood.

Research has shown that the gut microbiome communicates with the brain through a pathway called the gut-brain axis. This means that the health of our gut can impact our brain and mental health in many ways.

For example, studies have shown that people with depression and anxiety often have imbalances in their gut microbiome compared to those without these conditions. This suggests that the gut microbiome may play a role in the development of these mental health disorders.

Additionally, the gut microbiome is involved in the production of several neurotransmitters, such as serotonin and dopamine, which are important for regulating mood and behavior. In fact, up to 95% of the body’s serotonin is produced in the gut!

Beyond mental health, the gut microbiome is also important for overall physical health. It helps to digest and absorb nutrients from the foods we eat, and can also impact our immune system and risk of chronic diseases.

To keep the gut microbiome healthy, it’s important to eat a balanced diet that is high in fiber and plant-based foods, and low in processed and sugary foods. Consuming fermented foods like yogurt, kefir, and kimchi can also be beneficial, as they contain beneficial bacteria that can help to support a healthy gut microbiome.

In summary, the gut microbiome is an important part of our overall health and wellbeing, and plays a key role in both our physical and mental health. By taking steps to support a healthy gut microbiome, we can improve our overall health and reduce the risk of chronic diseases.

(Chronic) Inflammation explained:

Inflammation is a natural and necessary process of the body’s immune system. It is the body’s way of responding to injury, infection, or stress, and is an essential part of the healing process. When tissues in the body are damaged or infected, the immune system sends white blood cells to the affected area to defend against foreign invaders, remove damaged cells, and initiate the healing process.

The symptoms of inflammation can include redness, swelling, heat, pain, and loss of function in the affected area. This is due to the increased blood flow and activity of immune cells in the area.

While acute inflammation is a normal and necessary part of the healing process, chronic inflammation can have serious health consequences. Chronic inflammation occurs when the immune system is continually activated, often in response to factors such as a poor diet, lack of exercise, stress, or environmental toxins. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, cancer, and Alzheimer’s disease.

Reducing chronic inflammation is important for maintaining optimal health and preventing chronic diseases. This can be achieved through lifestyle factors such as a healthy diet, regular exercise, stress management, and avoiding environmental toxins.

These are some inflammatory foods:

One way to reduce chronic inflammation is by avoiding or limiting the consumption of inflammatory foods.

Inflammatory foods are typically high in sugar, processed ingredients, and unhealthy fats. Some of the most common inflammatory foods include sugary drinks, processed snacks, fried foods, and red meat. These foods can cause inflammation in the body by triggering an immune response and increasing the production of free radicals.

1. Sugar: Added sugars, such as high-fructose corn syrup, can cause inflammation in the body and contribute to chronic diseases.
2. Processed foods: Processed foods are often high in unhealthy fats, refined carbohydrates, and additives that can trigger an inflammatory response.
3. Trans fats: Trans fats are found in many fried foods, baked goods, and processed snacks, and have been shown to increase inflammation in the body.
4. Red meat: Consuming large amounts of red meat, particularly processed meats like bacon and sausage, has been linked to chronic inflammation and an increased risk of disease. However, lean cuts of red meat cooked in a way that does not affect its inflammatory properties can be part of a healthy diet when consumed in moderation
5. Refined carbohydrates: Refined carbohydrates, such as white bread and pasta, can cause spikes in blood sugar levels and trigger an inflammatory response in the body.
6. Alcohol: Excessive alcohol consumption can lead to inflammation in the liver and other parts of the body.
7. Vegetable oils: Some vegetable oils, such as soybean oil and corn oil, are high in omega-6 fatty acids, which can contribute to inflammation in the body when consumed in excess.
8. Dairy products: Dairy products, particularly those high in saturated fat, can increase inflammation in the body and contribute to conditions like arthritis.
9. Gluten: For people with celiac disease or gluten sensitivity, consuming gluten can trigger an inflammatory response in the body.
10. Artificial sweeteners: Artificial sweeteners like aspartame and sucralose can cause an inflammatory response in some people.
11. High-fructose corn syrup: In addition to regular sugar, high-fructose corn syrup has been shown to contribute to inflammation in the body.
12. Fried foods: Fried foods like French fries and fried chicken can contain unhealthy fats that contribute to inflammation in the body.
13. Margarine: Margarine is high in trans fats, which can contribute to inflammation and increase the risk of chronic disease.
14. Processed meats: Processed meats like deli meat, hot dogs, and bacon are high in sodium and preservatives that can trigger an inflammatory response in the body.
15. Excessive caffeine: Consuming too much caffeine can cause inflammation in the body and contribute to conditions like acid reflux and irritable bowel syndrome. However, consuming caffeine in moderation may have anti-inflammatory effects.

Disclaimer:

It’s worth noting that individual responses to foods can vary, and what may be inflammatory for one person may not be for another. However, reducing or avoiding these inflammatory foods may be beneficial for overall health and reducing chronic inflammation. It should also be said that nutrition research is an ever-evolving field, and recommendations may change as new evidence emerges. It’s always a good idea to consult with a healthcare professional or registered dietitian to personalize dietary recommendations based on individual health needs and goals.

These are some anti-inflammatory foods:

To reduce inflammation and improve overall health, many people are turning to alternative diets, such as the Mediterranean diet, the Paleo diet, and the vegan diet. The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats, such as olive oil and nuts. The Paleo diet emphasizes whole, unprocessed foods, such as lean meat, fish, fruits, and vegetables. The vegan diet excludes all animal products and focuses on plant-based foods, such as grains, legumes, fruits, and vegetables.

Here are some examples of foods that are known to have anti-inflammatory properties:

1. Fatty fish: Fatty fish such as salmon, tuna, and sardines are high in omega-3 fatty acids, which have been shown to have anti-inflammatory effects in the body.
2. Berries: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which help to reduce inflammation in the body.
3. Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants that can help to reduce inflammation.
4. Turmeric: Turmeric is a spice that contains curcumin, a compound with strong anti-inflammatory properties.
5. Nuts: Nuts such as almonds, walnuts, and pecans are high in healthy fats and antioxidants that can help to reduce inflammation in the body.
6. Olive oil: Olive oil is rich in monounsaturated fats and antioxidants that can help to reduce inflammation.
7. Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been shown to have anti-inflammatory effects.
8. Green tea: Green tea is rich in polyphenols, which are antioxidants that can help to reduce inflammation in the body.          
9. Garlic: Garlic contains sulfur compounds that have been shown to have anti-inflammatory effects.
10. Ginger: Ginger contains gingerols and shogaols, compounds that have anti-inflammatory properties and can help to reduce pain and swelling.
11. Dark chocolate: Dark chocolate contains flavonoids, antioxidants that can help to reduce inflammation in the body.
12. Avocado: Avocados are rich in healthy fats and antioxidants that can help to reduce inflammation.
13. Tart cherries: Tart cherries are rich in anthocyanins, antioxidants that have been shown to have anti-inflammatory effects.
14. Broccoli: Broccoli is rich in antioxidants and sulfur compounds that can help to reduce inflammation.
15. Beets: Beets are rich in betalains, compounds that have anti-inflammatory properties and can help to reduce oxidative stress.

Incorporating a variety of these anti-inflammatory foods into your diet can help to reduce chronic inflammation and promote optimal health. It’s also important to focus on overall dietary patterns and lifestyle factors to reduce inflammation and prevent chronic disease.

(Anti-) Inflammatory ways of preparing and cooking food:

There are several ways of preparing and cooking food that can either promote or reduce inflammation in the body. Here are some examples:

Inflammatory cooking methods:

1. Frying: Frying foods can add extra fats and oils that can contribute to inflammation in the body, particularly if the oil is heated to high temperatures and reused multiple times.
2. Charring or blackening: Charring or blackening meats can create harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can contribute to inflammation and increase the risk of cancer.
3. Using processed or packaged foods: Processed or packaged foods are often high in unhealthy fats, sodium, and additives that can trigger an inflammatory response in the body.
4. Adding excess sugar: Adding excess sugar to foods and drinks can contribute to inflammation and increase the risk of chronic diseases like diabetes and obesity.

Anti-inflammatory cooking methods:

1. Steaming: Steaming is a gentle cooking method that preserves the nutrients in vegetables while minimizing the formation of harmful compounds that can contribute to inflammation.
2. Boiling: Boiling vegetables can help reduce their inflammatory potential, as long as the cooking water is not discarded (which can cause some nutrient loss).
3. Roasting: Roasting vegetables can enhance their natural flavors and make them more appealing, without adding extra oils or fats that can contribute to inflammation.
4. Grilling: Grilling can be a healthy cooking method if done properly, using lean cuts of meat or fish and avoiding charring or burning the food, which can create carcinogenic compounds that contribute to inflammation.

Disclaimer:

It’s worth noting that the cooking method is just one factor that can affect the inflammatory potential of a food. Other factors include the quality of the ingredients, the presence of anti-inflammatory or pro-inflammatory compounds, and individual differences in digestion and metabolism. The key is to focus on a balanced, nutrient-dense diet that includes a variety of whole foods and cooking methods.

A healthy anti-inflammatory diet should consist of this:

An anti-inflammatory meal should consist of a variety of nutrient-dense whole foods that provide a balance of macronutrients (carbohydrates, protein, and healthy fats) and micronutrients (vitamins and minerals). Here’s a general guideline for the proportions and order of a healthy, anti-inflammatory meal:

1. Vegetables: Fill half of your plate with a variety of colorful vegetables, such as leafy greens, cruciferous vegetables (like broccoli and cauliflower), and colorful peppers. Vegetables are rich in fiber, vitamins, and antioxidants that can help reduce inflammation in the body.
2. Protein: Choose lean sources of protein like fish, poultry, legumes, or tofu, and aim for a portion size that fits in the palm of your hand. Protein is important for maintaining muscle mass and supporting immune function.
3. Healthy fats: Include a small serving of healthy fats, such as nuts, seeds, avocado, or olive oil, to help absorb fat-soluble vitamins and provide anti-inflammatory benefits.
4. Whole grains: Choose whole grains like brown rice, quinoa, or whole wheat bread as a source of complex carbohydrates and fiber that can help stabilize blood sugar levels and reduce inflammation.
5. Fruit: Finish your meal with a serving of fresh fruit, which provides natural sweetness and additional fiber and antioxidants.

In terms of proportions, aim for about half of your plate to be filled with non-starchy vegetables, a quarter with protein, and a quarter with whole grains or healthy fats.

In terms of order, it’s generally recommended to eat vegetables first to fill up on fiber and nutrients, followed by protein and healthy fats to help regulate blood sugar levels and support satiety. Save the fruit for last as a healthy dessert or snack option.

Disclaimer:

It’s worth noting that individual nutrition needs can vary based on factors like age, sex, activity level, and health conditions. A registered dietitian can help personalize dietary recommendations to meet individual needs and goals.

Why do we not hear about this more?

Chronic inflammation and anti-inflammatory diets are actually well-researched topics in the field of nutrition and health. There have been numerous studies linking chronic inflammation to a wide range of chronic diseases, such as heart disease, diabetes, and cancer.

One reason why we may not hear about this topic more in school or mainstream media is because the field of nutrition and health is constantly evolving, and it can take time for new research to make its way into public awareness. Additionally, there may be competing interests from the food industry and other sectors that can influence what information is shared with the public.

Another factor is that nutrition research can be complex and nuanced, and it can be challenging to translate scientific findings into practical recommendations that are easily understood by the general public. This can create confusion and even conflicting information, which can make it difficult for individuals to know what to believe and how to apply the information to their own lives.

However, there are many health professionals and organizations that are working to raise awareness about the importance of anti-inflammatory diets and how they can benefit overall health and prevent chronic disease. As more research is conducted and new findings emerge, it’s likely that we will continue to hear more about this topic in the coming years.

Some recommendations for if you wish to continue learning about the topic:

There are many researchers, doctors, and experts who specialize in the area of chronic inflammation and anti-inflammatory diets. Here are a few names to consider:

1. Dr. Mark Hyman (@drmarkhyman): He is a practicing family physician and a 13-time New York Times best-selling author, and an advocate for functional medicine, which focuses on identifying the root causes of chronic disease.
2. Dr. Rangan Chatterjee (@drchatterjee): He is a medical doctor and author who focuses on lifestyle medicine and the connection between physical and mental health.
3. Dr. Josh Axe (@drjoshaxe): He is a doctor of natural medicine, clinical nutritionist, and author who specializes in natural remedies and functional medicine.
4. Dr. Terry Wahls (@drterrywahls): She is a physician and author who has developed a dietary protocol for treating multiple sclerosis that focuses on anti-inflammatory foods.
5. Dr. David Perlmutter (@davidperlmutter): He is a board-certified neurologist and author who focuses on the connection between diet and brain health.
6. Dr. Frank Lipman (@franklipmanmd): He is an integrative and functional medicine physician who focuses on addressing the root causes of chronic disease.
7. Dr. Andrew Weil (@drweil): He is a physician and author who specializes in integrative medicine and has written extensively on the topic of anti-inflammatory diets.
8. Dr. Amy Myers (@amymyersmd): She is a physician and author who focuses on functional medicine and has written extensively on the topic of autoimmune disease and anti-inflammatory diets.
9. Dr. Sara Gottfried (@saragottfriedmd): She is a physician and author who specializes in functional medicine and focuses on hormonal balance and inflammation.
10. Dr. Aviva Romm (@dr.avivaromm): She is a physician, midwife, and herbalist who focuses on women’s health and has written extensively on the topic of anti-inflammatory diets and natural remedies.
11. Jessie Inchauspé (@glucosegoddess): She is a biochemist, bestselling author, and founder of the Glucose Goddess movement, who focuses on glucose and improving people’s health by making cutting-edge science accessible.

These experts can be followed on Instagram, and their books can be found at most bookstores or online retailers.

I hope you enjoyed reading this blog post on an anti-inflammatory diet and feel inspired to take your first or another step towards feeling happier, healthier and kinder! If you feel like you still struggle, I can highly recommend following above mentioned researchers just so that you can learn more about the topic and become more comfortable with it.

I believe it’s very important to feel like you understand the logic behind it, instead of just following what other people are saying/recommending, as it might work differently for (in) your body.

Good luck and all the best!

X