Diet plays a critical role in determining the make-up of our bodies – we are often told that we are what we eat. However, beyond aesthetics, our immune system and its capability to fight inflammation is highly dependent on our diet. When our bodies get exposed to toxic substances, stress, and harmful foods; our immune system can become compromised, and inflammation can occur. In turn, chronic inflammation can develop into a wide range of diseases, including cancer, rheumatoid arthritis, heart disease, and Alzheimer’s.
Naturopathic doctors often recommend an anti-inflammatory diet to their patients to help them mitigate inflammation while promoting better health. In this blog, we will see what an anti-inflammatory diet entails, the food groups it includes, and why it is essential.
What is an Anti-Inflammatory Diet?
Unlike most diets, the Anti-Inflammatory Diet isn’t another fad meal plan that’s built around deprivation, detox, and caloric restriction. Instead, it is a way to describe a diet containing foods that are believed to help reduce inflammation in some people. The anti-inflammatory diet is based on the concept of eating nutritional, whole, and fresh foods from different categories in a way that supports optimal health and reduces inflammation. The diet focuses on consuming vegetables, fruits, wholegrain-rich carbohydrates, low amounts of lean proteins, healthy fats, and adequate hydration.
Inflammatory Foods to Avoid
To reduce inflammation, it is equally vital that we identify and avoid pro-inflammatory foods. These are processed foods, high in saturated fats, refined sugar, refined carbohydrates, trans fats, and omega-6 fats. Examples of pro-inflammatory foods to avoid include cakes, cookies, chips, fried foods, and sweets. The anti-inflammatory diet focuses on nutrient-dense foods that are filling and nourishing, unlike the simple carbohydrate-laden options that stimulate inflammation.
Anti-Inflammatory Food Groups Included
The Anti-Inflammatory Diet is all about eating a wide range of nutrient-rich whole foods that help reduce inflammation. Foods high in omega 3’s, antioxidants, fiber, and phytonutrients like fruits, whole grains, and vegetables make up essential components of an anti-inflammatory diet. Fish, lean meats, whole-grain bread, olive oil, leafy greens, nuts, turmeric, and ginger root are also believed to have anti-inflammatory potential. The idea is to incorporate these foods into the diet in a variety of combinations for maximum nutritional benefits.
Health Impacts of an Anti-Inflammatory Diet
Consuming more whole, low-inflammatory foods helps prevent and manage inflammation. Adopting an anti-inflammatory diet is linked to a decreased risk of chronic conditions that involve inflammation. A healthy diet plan also supports the immune system, can improve energy, encourages healthy sleep patterns, and can reduce stress levels, among many other benefits.
In summary, following an anti-inflammatory diet is easy and a strategic way to support overall health while reducing inflammation. By incorporating whole foods from different food groups and staying hydrated, our body is supplied with the nutrients and antioxidants required to fight chronic inflammation. Besides being a long-term sustainable and effective way to fight inflammation, it is too an inexpensive and natural way of enhancing our quality of life. Start on your journey to better health by incorporating more whole foods into your daily routine and reducing pro-inflammatory foods today.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Kaitlyn Zorn, BSc (Hons), ND, or another Kitchener Naturopathic Doctor at CARESPACE. We are happy to listen and are here to help!
