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The Anti-Inflammatory Diet

Starting an anti-inflammatory diet is just like any other diet. You should always talk with your doctor or healthcare provider before jumping in, just to be sure you’re getting all the nutrients your body will need. It’s also important to remember that a simple diet isn’t going to be a magical cure for everything that’s wrong.

An anti-inflammatory diet can help reduce the flare-ups you’ll have, and help to reduce the pain you feel, while helping your body to heal from the inflammation that is causing your pain. These diets aren’t fad diets, and are widely considered to be quite healthy.

The Basic Anti-Inflammatory Food Selection.

At a basic level, your anti-inflammatory diet should be rife with things like fruits and veggies in a wide variety with plenty of colour. You also want to bolster it with whole grains, nuts, beans, and herbs and spices that add antioxidants to the food.

Foods that Aggravate Joints and Inflammation.

When you’re pursuing a diet to control inflammation, you want to avoid added sugar. In addition to avoidance of sugar, you should limit or eliminate refined starches. These aren’t nutrient-dense and they can cause you to gain weight, which puts more stress on your back. Red meat that is processed and high fat is also something to avoid, as are fried foods. Whole milk, butter, and cheese can be problematic, as can things like margarine, and coffee creamers. If you’re seeing a theme, it’s saturated fats and trans fats. These are especially bad for inflammation in your joints and tissues.

Fries with salt.

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The Question About Gluten.

Some people swear by gluten free. The truth is, the only people that are proven to have issues with gluten are those who have celiac disease. For anyone else, there’s no issues with gluten, and research is clear that whole grains are good for you. There’s also evidence that going gluten free when you don’t need to could be harmful. In the end, the jury is out on gluten.

Loaves of bread.

What about Nightshades?

Another fad in health and nutrition these days is to avoid nightshades. Nightshade vegetables include tomatoes, eggplant, bell peppers, and even potatoes. These foods are in fact, powerhouses for fighting disease. They are low calorie and have maximum nutrition. They also contain powerful antioxidants which some experts believe can inhibit pain related to conditions like arthritis or even back pain.

There is also, however, anecdotal evidence that avoiding these vegetables can provide relief. In the end, you know your body. Selective elimination of foods you think might be causing problems can help you target what causes your flare-ups, which can be unique to each individual.

Potatoes and tomatoes.

Why You Should Increase Your Fiber Intake.

Sticking with a diet designed to reduce pain and inflammation means eating high fiber. Fiber, especially that found in fruits, helps to supply phytonutrients to your body, which are chemicals that have natural anti-inflammatory properties. Check out fruits, vegetables and whole grains such as barley, steel-cut oats, eggplant, okra, onions, blueberries, and bananas.

A tip about bananas—you’re better off eating them when they’re still slightly green and firm. Green bananas are safe to eat and they’re very high fiber, but as they ripen, this fiber turns to pure carbohydrates and sugar.

A bowl of healthy food.

12 Foods That Target Inflammation

As you start on your anti-inflammatory diet, you’ll want advice on specific foods to intake. You’re looking for foods with phytonutrients, vitamin E, unsaturated fats, fiber, magnesium, iron, zinc, potassium, omega-3 fatty acids, oleic acids and antioxidants.

We’ve talked about the general guidelines above, but a few solid specific recommendations include:

1. Olive and Coconut Oils
2. Chia Seeds
3. Nuts
4. Fruits: Try apples, blueberries, bananas, cherries, raspberries, pineapple and strawberries.
5. Garlic
6. Herbs: Especially thyme, basil, oregano, cumin and chili pepper.
7. Chocolate: Go with stuff that’s at least 70% cacao.
8. Green Tea
9. Beans
10. Onions
11. Whole Grains
12. Avocado

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Nourish Your Body With Nutrient-Rich Foods.

The most impactful lifestyle choice you can make is to feed yourself as a form of nourishment, nutrition, and energy rather than for convenience or pleasure. Although food can bring us joy, it is meant to provide our bodies with the necessary nutrients to live a healthy life. If you suffer from arthritis or another form of joint pain and inflammation, pay attention to which foods make you feel energized ad nourished and which foods enhance pain long-term. Always speak with your doctor before making any major dietary adjustments. Learn more about joint pain and arthritis here >>

Get More Arthritis Content From DR-HO'S Living Pain-Free Blog:

  1. Arthritis: This is Everything You Need To Know
  2. Arthritis Diet: Is There an Anti-Inflammatory Diet?
  3. Tips & Tricks for At-Home Arthritis Pain Management
  4. 3 Reasons Why People With Arthritis Should Try Supplements
  5. 5 At-Home Knee Exercises for Arthritis 
  6. Arthritis Symptoms: What are the Common Symptoms?
  7. How to Quickly Ease Arthritis in the Knees 
  8. 5 Simple Hand Exercises to Help Joint Pain and Arthritis
Comments
  • victoria

    February 28, 2018 at 9:16 pm
    Excellent info.

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