Eating to reduce inflammation

According to LMQC Nutritionist blogger, Jeni Tackett, inflammation sufferers have the power to reduce the pain and stiffness they endure by making some different food and exercise choices in their daily routine. Check out Jeni’s list of Dos and Don’ts to fight inflammation.

by Nutritionist Blogger, Jeni Tackett, RD, LD

If you google “anti-inflammation diet,” you will find lots of information online on reducing inflammation in the body.

Make sure your information is accurate

Knowing what accurate nutrition information is and what is misinformation can be difficult to decipher. Inflammation is a normal process in the body to fight injury or infection. When inflammation continues for too long in healthy tissues, then damage can occur, and the risk of diseases such as rheumatoid arthritis, heart disease, inflammatory bowel disease, asthma, type 2 diabetes, Parkinson’s, cancer, and depression increases.

When it comes to diet changes, I like to focus on the DOs instead of the DON’Ts.

Nutrition is really about what we do eat. You need to have a plant-based diet with plenty of healthy foods on a regular basis to fight inflammation.

Here are some DOs to fight inflammation …

High-Fiber foods are a core ingredient to a inflammation-fighting diet.

• DO eat high-fiber foods. Think about increasing the number of fruits, vegetables, legumes (beans, peas, and lentils), and whole grains (oatmeal, bran, whole wheat) in your diet. Add a fruit, vegetable, or legume to every meal, and pick whole grains at least three times each day.

• DO eat omega-3 fatty acids. Our diets are high in omega-6 fatty acids from corn oil and meats. Reducing omega-6 and increasing omega-3 in the diet can help to reduce inflammation. Omega-3 fatty acids are found in fatty fish (such as tuna, salmon, sardines), flaxseeds, walnuts, and leafy green vegetables. Add some ground flaxseed to your oatmeal or smoothie, and pick spinach or iceberg lettuce for your salad.

• DO eat berries. Berries are high in polyphenols (a plant chemical) that reduces inflammation. Summer is a great time to stock up on blueberries, strawberries, raspberries, and blackberries. You can eat berries in yogurt and oatmeal, enjoy in a fruit salad, or have with some whipped topping for dessert.

• DO snack on nuts. Nuts are a great source of monounsaturated fats that may help reduce inflammation. Include a small portion (a small handful or 1.5 ounces per day) of almonds, walnuts, pistachios, or peanuts every day. Nuts and seeds are excellent additions to the diet and also satisfying with good amounts of protein and fiber.

And here are a few DON’Ts when it comes to fighting inflammation …

• DON’T rely on a diet of ultra-processed food. Foods such as processed meats, baked goods, protein powder, packaged soups, candy, and soda pop should be avoided as much as possible. Ultra-processed foods are not good for the microbiome (the good bacteria) in your gut and are associated with increased inflammation. Avoid buying tempting ultra-processed foods and limit your intake as much as possible.

• DON’T eat high sodium foods such as canned soups and salted meats. High-sodium foods are associated with swelling and increased blood pressure. Limit your sodium intake to 2300 mg/day.

Fighting inflammation includes healthy eating and regular exercise.

If you need to change your lifestyle, pick one area to focus on and work on the habit for 21 days before moving on to the next goal. Gradual, positive changes add up over time and can result in a real lifestyle commitment.

by Nutritionist Blogger, Jeni Tackett, RD, LD

If you google “anti-inflammation diet,” you will find lots of information online on reducing inflammation in the body.

Make sure your information is accurate

Knowing what accurate nutrition information is and what is misinformation can be difficult to decipher. Inflammation is a normal process in the body to fight injury or infection. When inflammation continues for too long in healthy tissues, then damage can occur, and the risk of diseases such as rheumatoid arthritis, heart disease, inflammatory bowel disease, asthma, type 2 diabetes, Parkinson’s, cancer, and depression increases.

When it comes to diet changes, I like to focus on the DOs instead of the DON’Ts.

Nutrition is really about what we do eat. You need to have a plant-based diet with plenty of healthy foods on a regular basis to fight inflammation.

Here are some DOs to fight inflammation …

High-Fiber foods are a core ingredient to a inflammation-fighting diet.

• DO eat high-fiber foods. Think about increasing the number of fruits, vegetables, legumes (beans, peas, and lentils), and whole grains (oatmeal, bran, whole wheat) in your diet. Add a fruit, vegetable, or legume to every meal, and pick whole grains at least three times each day.

• DO eat omega-3 fatty acids. Our diets are high in omega-6 fatty acids from corn oil and meats. Reducing omega-6 and increasing omega-3 in the diet can help to reduce inflammation. Omega-3 fatty acids are found in fatty fish (such as tuna, salmon, sardines), flaxseeds, walnuts, and leafy green vegetables. Add some ground flaxseed to your oatmeal or smoothie, and pick spinach or iceberg lettuce for your salad.

• DO eat berries. Berries are high in polyphenols (a plant chemical) that reduces inflammation. Summer is a great time to stock up on blueberries, strawberries, raspberries, and blackberries. You can eat berries in yogurt and oatmeal, enjoy in a fruit salad, or have with some whipped topping for dessert.

• DO snack on nuts. Nuts are a great source of monounsaturated fats that may help reduce inflammation. Include a small portion (a small handful or 1.5 ounces per day) of almonds, walnuts, pistachios, or peanuts every day. Nuts and seeds are excellent additions to the diet and also satisfying with good amounts of protein and fiber.

And here are a few DON’Ts when it comes to fighting inflammation …

• DON’T rely on a diet of ultra-processed food. Foods such as processed meats, baked goods, protein powder, packaged soups, candy, and soda pop should be avoided as much as possible. Ultra-processed foods are not good for the microbiome (the good bacteria) in your gut and are associated with increased inflammation. Avoid buying tempting ultra-processed foods and limit your intake as much as possible.

• DON’T eat high sodium foods such as canned soups and salted meats. High-sodium foods are associated with swelling and increased blood pressure. Limit your sodium intake to 2300 mg/day.

Fighting inflammation includes healthy eating and regular exercise.

If you need to change your lifestyle, pick one area to focus on and work on the habit for 21 days before moving on to the next goal. Gradual, positive changes add up over time and can result in a real lifestyle commitment.