Inflammation is a major issue affecting millions of Americans, from those suffering from autoimmune conditions like rheumatoid arthritis to people just dealing with general aches, pains, and stiffness as they get older.
Reducing inflammation through diet can provide relief and prevent further flare-ups.
What to Eat?
Here are the top anti-inflammatory foods to incorporate into your weekly meal plan!
Sulfur-Rich Vegetables
Cruciferous vegetables like broccoli, cauliflower, and radishes are rich in sulfur compounds like methylsulfonylmethane (MSM).
MSM acts like a key to unlocking stuck cell membranes, allowing nutrients in and toxins out. It’s like jumpstarting a dead car battery so the vehicle can operate properly again.
These veggies are also high in concentrated antioxidants like glutathione that neutralize oxidative stress and chronic inflammation throughout the body. Load up on broccoli; studies show glutathione levels can be 50% lower in those with autoimmune diseases!
Feed Your Gut Beneficial Bacteria
Fermented foods like sauerkraut, kimchi, and pickled ginger provide a dose of beneficial probiotics to reseed your gut with healthy bacteria. This helps tighten up a leaky gut to prevent inflammatory toxins from entering circulation.
Avoid dairy-based probiotic sources like yogurt, especially if you have issues with mucus, sinus infections or autoimmune conditions — dairy can exacerbate inflammation for many people.
Opt for non-dairy fermented options instead to get your probiotics!
Load Up on Omega-3s and Turmeric
Omega-3 fatty acids from fish or concentrated fish oil supplements are powerful anti-inflammatories. Aim for 500–750mg of the active EPA/DHA omega-3s daily to combat flare-ups.
Combine omega-3s with curcumin from turmeric, another potent anti-inflammatory compound. Use an emulsified turmeric formulation for superior absorption — don’t rely on black pepper, which can irritate the gut lining and make inflammation worse.
What to Avoid?
While you now have a list of things you should be eating, what should you avoid?
Why Anti-Carb?
Eating an excess of carbohydrates, especially refined carbs and sugars, is like throwing gasoline on the inflammation fire.
Chips, crackers, breads, pastries, and even too much fruit if you’re battling autoimmune flare-ups or general inflammation, can cause painful bloating and gastrointestinal distress!
Going low-carb automatically eliminates most gluten too, without having to specifically hunt down “gluten-free” replacement products that are still carb-heavy and potentially inflammatory.
Avoid artificial sweeteners as well — they can disrupt your system just as much as real sugar.
Cut Out Rancid Oils
Rancid vegetable oils like canola, corn, and soybean oils wreak havoc on your body. They go in already oxidized and damaged, gunking up cell membranes so nutrients can’t cross and toxins can’t leave. It’s like stuffing crumpled aluminum foil into the cells instead of smooth sheets.
Stick to stable oils like avocado, olive, and coconut for low-heat cooking. Or better yet, cook without oil when possible. Animal fats like butter and ghee are better options for higher temperatures.
Conclusion
Incorporating these top five anti-inflammatory foods into your diet consistently can be a game-changer for getting excessive inflammation under control. Avoid inflammatory culprits like refined carbs, bad oils, and dairy, and you’ll be well on your way to managing autoimmune issues and general aches/pains more naturally without toxic medications.
