ANTI-INFLAMMATORY FOODS

You are what you eat, reduce chronic inflammation through diet:

Chronic inflammation is the catalyst for many disease states. For more information on symptoms of chronic inflammation read here.

By reducing chronic inflammation you are giving your body the best chance to heal and regain health. Some conditions may never heal entirely, however reducing chronic inflammation will help to reduce symptoms and severity of all illnesses that relate to inflammation. The reduction of inflammation will also allow medications to work more effectively and a reduction of medication may be possible.

Inflaming foods literally fan the fires of chronic inflammation, eliminate and replace them where you can:

Inflammatory	Anti-inflammatory
Vegetable oils such as canola, rice bran oil, margarine, olive oil at a high heat.	Olive oil (though not at a high heat), coconut oil, ghee for cooking. Butter is a much better option than margarine.
A diet low in fibre	A fibre rich diet made up of whole plant based fibre such as fruit, vegetables, pulses and chia seeds. At least 25 grams of fibre per day is essential. Information on fibre.
Processed foods	Eat as much fruit and vegetables a day as possible. At least five servings of fruit and vegetables a day. One serve = half a cup of cooked fruit or vegetable or one cup of raw leafy vegetable.
Sugars and artificial sweeteners	Enjoy a ‘treat’ once a week. This treat should definitely not contain artificial sweetners. Use nuts, seeds, fruit, vegie sticks, hummus, tatziki, yoghurt that is naturally low in sugar (add some fruit to natural yoghurt) as snacks.
All meats	Limit meat consumption, meat should not be eaten daily, small portions of red meat and pork should be eaten once a week at most. Organic chicken can be eaten up to three times a week.
A diet low in oily fish	Add oily fish to your diet such as salmon, sardines and mackerel. Wild caught is best.
Refined flour	Rice flour is better but should still be consumed minimally. The lower the amount of refined foods in your diet the less inflamed your system will become.
Dairy, particularly if a poor response is noted after consumption eg. Bloating, tiredness, gas, diarrhoea.	Plain yoghurt, if well tolerated, can promote beneficial gut bacteria which can reduce inflammation. Add fresh fruit and small amounts of honey for flavour if this is your preference.
Saturated and trans fats.	Remove margarine, deep fried foods, store bought pies, pastries, cakes and biscuits and chips from your diet. Reduce or eliminate take away food consumption also.
Grain fed meat	Grass fed meat in moderation is best.
Alcohol	Ideally stop all alcohol or at least limit yourself to 7 standard drinks a week maximum, ensuring there are several alcohol free days in each week. If you are trying to conceive, 3 standard drinks per week should be your maximum.
Processed meats such as salami, ham and bacon are bad in all kinds of ways. Eliminate these from your diet.	Eat lots and lots of green, leafy vegetables. Add spices such as ginger, chilli, turmeric and saffron to your diet.
Mince products contain increased hormonal by-product of the animal due to the level of offal in mince. Avoid sausages and all minced based products unless organically sourced and grass fed.	Organically sourced, grass fed mince products used less than weekly.
Corn Flour, corn syrup and all corn products.	Rice flour is better but should still be consumed minimally. The lower the amount of refined foods in your diet the less inflamed your system will become.

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You are what you eat, reduce chronic inflammation through diet:

Inflaming foods literally fan the fires of chronic inflammation, eliminate and replace them where you can:

Other articles relating to inflammation:

camilla

You are what you eat, reduce chronic inflammation through diet:

Inflaming foods literally fan the fires of chronic inflammation, eliminate and replace them where you can:

Other articles relating to inflammation:

camilla

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