Do you want to know which are the best anti-inflammatory foods you can eat? Suffering from gas and stomach discomforts is a very unpleasant situation that we have all experienced at some time.
Fortunately, you will learn to recognize the foods you should eat to follow an anti-inflammatory diet. Continue reading so that you learn to consume the correct foods to avoid these unpleasant discomforts.
Anti-Inflammatory vs Inflammatory Foods
Much is said about an anti-inflammatory diet and the advantages of consuming anti-inflammatory foods. Some scientific studies prove that some specific ingredients present in food and beverages can cause anti-inflammatory effects.
Therefore, choosing the right foods can help us reduce the chances of suffering from diseases in the digestive system. Otherwise, if they consume a diet high in inflammatory foods, the risk of suffering from stomach diseases will be much higher.
To some extent, inflammation can be normal in our body, only if it is minimal and does not occur frequently. However, it is very important to keep in mind that there is a very small threshold between this type of inflammation and chronic inflammation.
Suffering from chronic inflammation is a condition that negatively affects the immune system. In addition, increase the risk of suffering from other diseases as well as weight gain.
How to get rid of inflammation?
Increasing your consumption of anti-inflammatory foods and reducing your consumption of processed foods is the best way to minimize inflammation. Focus your attention on foods rich in antioxidants and phytonutrients. Antioxidants are chemicals that protect your body from free radical damage.
Compounds known as free radicals are substances that can harm your body if their amounts are too high. These can contribute to several diseases, including diabetes, heart disease, and cancer. To combat free radicals, the best way to do it is by eating a diet rich in antioxidants.
Antioxidants are present in fruits, vegetables, and other whole foods made from plants. Several vitamins, including vitamins E and C, work well as antioxidants. So a diet rich in antioxidants is key to avoiding inflammation. To have a complete and healthy diet, it is important to know the best anti-inflammatory foods to eat and include them in or daily meal plan.
Best anti-inflammatory foods
Healthy fats from foods like fish, nuts, olive oil, leafy greens, and fresh fruit like strawberries, blueberries, cherries, and oranges should all be a part of any anti-inflammatory diet. All these foods have anti-inflammatory properties. A comprehensive list of foods that fight inflammation is provided below:
- Green tea.
- Leafy green: kale, collards, and spinach.
- Olive Oil.
- Peppers: bell and chili peppers.
- Fatty fish: salmon, sardines, and tuna.
- Fresh fruit: strawberries, cherries, blueberries, and oranges.
- Dark chocolate.
There are some foods that reduce inflammation and adding these to our meal plan can be beneficial for our health. Some of the ingredients that can make your food anti-inflammatory include the following:
- Resveratrol (present in red wine and some supplements).
Try to add these ingredients to your meals to reduce the risk of having stomach diseases.
What Foods Can Cause Inflammation?
Some lifestyle choices can make inflammation worse. For example, eating a lot of sugar and high fructose corn syrup is linked to an increased risk of developing chronic inflammation.
The endothelial cells that line the arteries can also be damaged when eating processed and packaged foods that contain trans fats.
Another significant non-dietary factor that could contribute to inflammation is an inactive lifestyle from prolonged sitting without moving.
The list of foods to avoid to reduce inflammation in the body is given below:
- Desserts include cakes, cookies, sweets, ice cream, and pastries in general.
- Refined carbohydrates such as white spaghetti and white bread in any presentation.
- Ultra-processed snacks like pretzels, chips, and crackers.
- Meals that include processed meats such as sausage, bologna, and hot dogs.
- Some oils: refined vegetable and seed oils such as soybean oil, palm oil, sunflower oil, and corn oil.
- Any kind of alcohol.
- All trans fats: foods that contain partially hydrogenated substances.
- All the sugary drinks out there.
What are the best anti-inflammatory supplements?
Currently, many supplements promise to be anti-inflammatory. Before consuming any of them, it is better to consult a doctor who can recommend the one that best suits your needs.
Each person can suffer from some specific ailments and it is best to consume the supplement that meets your requirement. But in general, a good anti-inflammatory supplement should include the following ingredients:
- Vitamin A
- Cat’s claw
- Vitamin E
- Omega-3 fatty acids
What are the benefits of following an anti-inflammatory diet?
Along with physical activity and deep sleep, an anti-inflammatory diet can provide many benefits:
- Decrease inflammatory blood markers.
- Improve and reduce symptoms of inflammatory bowel disease, lupus, arthritis, and other autoimmune diseases.
- Reduce the risk of depression, diabetes, heart disease, and cancer.
- Improve mood and energy.
- Reduce cholesterol, blood sugar, and triglyceride levels.
Don’t forget to drink water
Drinking water provides a series of benefits for our body and health in general, one of them being maintaining good digestive health. Consuming the amount of water our body needs helps eliminate extra sodium in our body and reduces inflammation.
Also, staying hydrated helps with digestion and the elimination of toxins. Experts advise consuming between 11 and 15 glasses a day. However, this will also depend on how physically active you are during the day.
Some people have a very active lifestyle so they need to consume more water to replace the fluids they lose.
Should I know more about the best anti-inflammatory foods?
Your pantry and refrigerator are the best places to find alternatives to reduce inflammation. If you suffer from inflammation complaints, try to include oily fish, nuts, olive oil, fresh fruits, and vegetables in your diet.
Also, avoid processed foods and inflammatory oils. By following an anti-inflammatory diet, you can enjoy more energy, healthier blood, cholesterol, and triglyceride levels, and most importantly, you’ll look and feel better.
Start now to consume the best anti-inflammatory foods
Our health will often depend on the food we normally consume. Our physical condition, emotional health, and energy are directly linked to the food we eat every day. That is why incorporating the best anti-inflammatory foods that we have presented here can provide you with the well-being you are looking for. Change your eating style including healthy and anti-inflammatory foods and you will see how you will feel better.
I am a professional health and nutrition writer with extensive experience in the industry. My passion for sharing valuable insights on nutrition and wellness stems from over 15 years of personal training and maintaining a healthy lifestyle. My commitment to continuously educate myself on the latest trends and research in the field allows me to deliver high-quality content that is informative and engaging. My mission is to empower individuals to make informed decisions about their health and well-being through my writing.