Inflammation is a normal process that occurs in the immune system. It allows the body to respond to infectious microorganisms such as viruses or parasites and also promotes tissue repair and body healing. However, acute or chronic inflammation can cause severe allergic reactions, such as asthma attacks, chronic infections, or other health problems. It can be triggered by foods that contain substances that are considered foreign or dangerous to the body. You can avoid foods that trigger inflammation and integrate more foods that help lower this risk.
Steps
Part 1 of 3: Recognizing the Foods That Cause Inflammation
Step 1. Cook using olive or sunflower oil
In the kitchen it is good to opt for healthier oils, such as olive, grape seed, borage, avocado or safflower.
Try to cook by setting the temperature to the minimum; for example, opt for cooking over low heat or medium-low heat. Using anti-inflammatory oils at low temperatures allows you to prepare healthier meals
Step 2. Prefer green leafy vegetables
Incorporate leafy greens like spinach, Indian mustard, kale, kale, broccoli, chard, turnips, and beetroot leaves into your diet. They are rich in vitamins and minerals and also have anti-inflammatory properties. You should aim to consume at least one such vegetable per meal.
- Beetroot, celery, cabbage, carrots, peas, Chinese cabbage and Brussels sprouts also have good anti-inflammatory properties;
- Fresh tomatoes and tomato sauces are equally suitable;
- If you don't have the ability to eat fresh vegetables, you can use frozen ones. Check the packaging to make sure they do not contain sodium or added sugar.
Step 3. Eat a wide variety of fresh fruit
Prefer apples, bananas, pineapples, strawberries, blueberries, blackberries, cherries and oranges. These fruits all have anti-inflammatory properties. Try to have at least one per meal.
If you don't have the opportunity to eat fresh fruit, you can always opt for frozen fruit. Add it to smoothies to make healthy drinks rich in anti-inflammatory properties
Step 4. Eat more legumes
Add red kidney beans, chickpeas, round beans, azuki beans, green mung beans, lentils, and soybeans.
Step 5. Eat fish containing omega-3 fatty acids
Salmon, mackerel, tuna, sardines, cod, sole, and anchovies are all good sources of omega-3 fatty acids.
Try to eat fatty fish at least once or twice a week
Step 6. Season with herbs, nuts and spices
Fresh herbs like basil, sage, and rosemary all have anti-inflammatory properties. Vegetables such as garlic and onions also have these properties and should be integrated into your diet.
- It is also recommended to use anti-inflammatory spices such as turmeric, cayenne pepper, ginger and cloves.
- Dried fruit, seeds and spices allow you to enrich your diet with anti-inflammatory properties in a simple and effective way. Sprinkle a handful of almonds, walnuts, or peanuts on the oatmeal or yogurt. Enrich salads and curries with pumpkin seeds, sunflower seeds, cashews or sesame seeds. Season dishes with a pinch of cayenne pepper or ginger.
Step 7. Drink green tea and herbal tea
Water is always the healthiest drink of all, but it is also possible to drink green tea and herbal teas, rich in anti-inflammatory properties.
To make green tea properly, read this article
Part 2 of 3: Avoid Foods That Cause Inflammation
Step 1. Avoid foods that cause allergies
A food allergy occurs when the immune system has a negative reaction to a certain food and is considered a specific type of inflammation. It is good to avoid all foods that cause allergies, as it is an inflammatory state that can lead to serious health problems.
- Peanut and seafood allergies are quite common, but you happen to suffer from other intolerances or sensitivities, such as gluten sensitivity or lactose intolerance.
- If you are concerned that you have an intolerance or allergy, try keeping a journal to write down any symptoms you observe. In this way you will be able to identify the foods to remove to make attempts. The diary can be shown to a doctor or nutritionist to be given information on the foods to be eliminated. Keep writing down what you eat and see if the situation improves.
Step 2. Avoid refined carbohydrates
Refined carbohydrates such as white bread, pasta, and baked goods can cause inflammation. Avoid these foods, especially if they are prepackaged, as they are likely to contain harmful additives and preservatives.
Although whole grains cause less inflammation than white bread, pasta, and baked goods, they can have negative effects, albeit to a lesser extent. If, on the other hand, you choose products made from organic whole grains and free of additives or preservatives, then you will run less risks
Step 3. Avoid fried food
Don't eat fried foods, such as chips or fried chicken. In addition to causing inflammation, these foods can also cause other health problems, such as obesity and weight gain.
Step 4. Don't eat processed or red meats
Avoid cold cuts, as processed meats have anti-inflammatory properties
Red meat is also considered an inflammatory food and should be consumed in moderation. Look for beef from pasture-raised rather than feed, as it causes less inflammation
Step 5. Avoid butter, margarine, fat and lard
These lipids are full of omega-6 fatty acids, which cause inflammation. Try to cook using healthier oils, such as olive or coconut oils, while using butter or margarine in moderation only on toast.
Step 6. Avoid carbonated and sugary drinks
Fizzy drinks and soft drinks sweetened with artificial flavors or sugars cause inflammation. Go for water or other healthy drinks, such as green tea or natural fruit juices.
Part 3 of 3: Choosing an Alternative to Foods That Cause Inflammation
Step 1. Prefer unprocessed foods
Processed, prepackaged foods that contain a long list of ingredients can cause inflammation. There are also harmful ingredients that are added to foods during the manufacturing process. Prefer untreated and unwrapped products.
When you go to the grocery store, go for foods that are on the outside perimeter, so you can avoid packaged items like instant foods, cookies, bottled sauces, and other processed foods. If you prepare most of your meals from scratch, you will consume fewer prepackaged and industrially sourced ingredients
Step 2. Prefer fresh, unprocessed foods
Whole foods are processed and refined to a limited extent, so they shouldn't cause inflammation. Read the label of the products you find at the supermarket to make sure they contain few simple and natural ingredients.
Step 3. Choose foods without additives and preservatives
Foods free of additives and preservatives shouldn't cause inflammation. Read the label and ingredient list to make sure they don't contain any.
Step 4. Eat rice and whole grains
Instead of cooking fine rice or pasta, use brown rice or whole grains like quinoa or couscous.
