The Perfect Diet to Reduce Inflammation

· August 24, 2015
Inflammation is a natural process of our body's defenses and meant to protect us from toxic substances, but when inflammation becomes a chronic condition such as bloating, it can have serious effects on healthy tissue.

By adjusting your diet to reduce inflammation and bloating, you’ll also be able to maintain a healthy weight an active lifestyle more easily.

A diet with excessive processed foods can lead to diseases and illnesses. Keep reading to discover the perfect diet to reduce inflammation.

The importance of diet to reduce inflammation

A woman with stomach pain.

Why does swelling and inflammation of the tissue occur? You’ve certainly been exposed to inflammation more than once by now. We’ve all had those mornings where we wake swollen and bloated due to some unknown malady that leaves us feeling tired and slow.

If you’re a consumer of sugars or carbohydrates you should note that your body will naturally produce more insulin to combat it.

A portion of this will go to your muscles to nourish them. This can be helpful if you’ve been lifting weights or other exercises. But an excess of insulin can stay in your blood as a toxin, inflaming your tissue.

Inflammation is part of our body’s natural response to toxins. Sometimes it’s due to a virus, an excess of insulin, foreign substances, injury or infections. Be aware that while it can be a healthy response often times it can also be damaging.

When inflammation or bloating become chronic and attacks healthy tissue, such as in Diabetes Type 1, rheumatoid arthritis, or lupus, you’ll want to take every step necessary for prevention.

A diet to reduce inflammation

Medical science has proven that women are more likely to suffer from chronic inflammation than men. There are certain food and nutrients that are synthesized differently in women than in men.

Keep in mind that chronic inflammation can speed up aging and have major effects on different illnesses. These include obesity, hypertension, diabetes, arthritis, Alzheimer’s, and heart conditions. If you want to avoid the problems you’ll start by changing your diet.

Foods rich in fatty acids such as Omega-3

An open walnut.

According to the American Journal of Clinical Nutrition, foods that contain fatty acids such as Omega-3 are key to controlling inflammation.

You’ll want foods that stabilize the sugar in your blood, nourishing you with low glycemic elements, and healthy fats that help balance your nutrition.

A major error most people commit is eating way too many Omega-6 fats, which cause you to produce hormones called eicosanoids that actually contribute to bloating and inflammation. So which foods should you be eating?

Read more: Three Ways to Make Baked Salmon

Healthy citrus fruits

 

Above all others, nutritionists recommend citrus fruits, especially grapefruit. But don’t discount oranges, limes, kiwis and mangos when they are at their peak, as they produce large quantities of natural sugars.

So how do citruses help reduce inflammation? The high concentration of vitamin C, vitamin E and flavonoids are ideal to reduce tissue inflammation. Eating just one grapefruit a day for example, can reduce the amount of reactive protein Cs, researchers say.

Tasty tomatoes 

A glass of tomato juice.

If you enjoy tomatoes then you’re in luck. Tomatoes aren’t just for salads anymore. The fruit is rich in essential elements such as lycopene, and chock-full of antioxidants. Tomatoes also contain mineral salts, and vitamins A and C to keep your digestive system healthy, disinfected and acting as a cleanser.

Keep in mind a study done by the British Journal of Nutrition which recommends at least one glass of tomato juice during a 12 day period every month. It may seem extreme, but it works.

See also: Why You Should Eat Homemade Tomato Sauce Every Day

Leafy greens

 

It’s time to add spinach and broccoli to your diet. Rich in vitamin K, all leafy greens have the necessary tools to fight inflammation.

Vitamin K is present in our colons, which means when you elevate your intake you strengthen your organs’ ability to function. In addition you will keep your body free of toxins, stopping inflammation in its tracks.

Black rice

Black rice to reduce inflammation.

You’ve never tasted a healthier or beneficial grain. Black rice is a type of cereal that reduces inflammation related to allergies or asthma, particularly because it limits the production of histamines up to 30 %. The study was published in the Journal of Agricultural and Food Chemistry.

Keep in mind that black rice is also one of the most antioxidant and mineral rich grains available, which means it can be a strong tool in weight loss, heart health, preventing diabetes and boosting energy.

  • Min, S. W., Ryu, S. N., & Kim, D. H. (2010). Anti-inflammatory effects of black rice, cyanidin-3-O-β-d-glycoside, and its metabolites, cyanidin and protocatechuic acid. International Immunopharmacology. https://doi.org/10.1016/j.intimp.2010.05.009
  • Hartati, F. K., Widjanarko, S. B., Widyaningsih, T. D., & Rifa’i, M. (2017). Anti-Inflammatory evaluation of black rice extract inhibits TNF-α, IFN-γ and IL-6 cytokines produced by immunocompetent cells. Food and Agricultural Immunology. https://doi.org/10.1080/09540105.2017.1332006

  • Jacob, K., Periago, M. J., Böhm, V., & Berruezo, G. R. (2008). Influence of lycopene and vitamin C from tomato juice on biomarkers of oxidative stress and inflammation. British Journal of Nutrition. https://doi.org/10.1017/S0007114507791894