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  • Denise Scott

Eating to Prevent Inflammation


Photo of many anti-inflammatory foods, including a variety of fruit and vegetables, arranged in the colors of the rainbow and the shape of a heart.


Inflammation in the body has multiple triggers - illness, infection, autoimmune disease, reaction to foreign bodies, trauma, etc. Inflammation is part of the healing process but can sometimes escalate, leading to chronic conditions. Chronic inflammation plays a role in heart disease, type 2 diabetes, liver disease, arthritis, autoimmune disease, and some cancers. 


An inflammatory diet is high in refined grains, sugar, ultra-processed foods, sugar-sweetened beverages, and fried foods. 

Contributing foods include:


  • Sugar

  • Saturated fats

  • Ultra-processed foods

  • High omega-6 oils (corn, sunflower, grapeseed, soy oils, mayonnaise, and many salad dressings) 

  • Refined grains such as white bread, white rice, pastries

  • High fructose corn syrup

  • Processed, cured, and red meat 

  • Fried foods

  • Sugar-sweetened beverages 


Photo with two groups of food: whole, unprocessed, anti-inflammatory foods (left) versus high-fat, high-sugar, processed foods (right).


An anti-inflammatory diet is just the opposite and includes:


  • Fresh vegetables

  • Fresh fruit

  • Whole grains

  • Omega-3 fatty acids

  • Fiber

  • Legumes

  • Nuts and seeds


What makes these foods anti-inflammatory?


These foods are more natural and less processed. They contain inflammation-fighting chemicals, including

  • Antioxidants

  • Fiber

  • Flavonoids

  • Polyphenols

  • Polyunsaturated fatty acids

  • Phytochemicals

  • Phytosterols


An anti-inflammatory diet avoids

  • Saturated fats 

  • Excess animal fats

  • Sugar

  • Ultra-processed foods 

  • High-fructose corn syrup 

  • Artificial flavors, sweeteners, and colors


Some examples of anti-inflammatory diets include the 

Mediterranean Diet

DASH Diet and

Asian Diet.


These diets emphasize plant proteins, such as beans and legumes, nuts and seeds, and are high in fiber content. They focus on whole fresh foods with an emphasis on fruits and vegetables. By minimizing red meat and encouraging seafood consumption, they are naturally low in saturated fats and include healthy fats. 


These diets also encourage using spices like ginger, garlic, cayenne, black pepper, rosemary, and turmeric. These are rich in phytochemicals (chemicals produced by plants that reduce inflammation) and help protect cells and DNA from damage.


An anti-inflammatory diet in children has been shown to reduce:

  • severe asthma symptoms

  • the incidence of allergies

  • risk for obesity

  • risk for non-alcoholic fatty liver disease

  • risk of type 2 diabetes

  • risk of cardiovascular disease

  • risk for colorectal cancer


Some of the best disease-fighting foods include: 


  • Dark leafy greens (kale, spinach, etc.) 

  • Broccoli 

  • Cherries 

  • Berries (blueberries, blackberries, strawberries) 

  • Healthy fats (extra virgin olive oil, avocadoes, walnuts, almonds, pistachios) 

  • Fatty fish (salmon, tuna, mackerel, sardines) 

  • Whole grains (100 percent whole wheat bread, quinoa, brown rice, steel-cut oatmeal, buckwheat) 

  • Beans (black beans, chickpeas, kidney beans) 

  • Lentils 

Pictured above are some of the best anti-inflammatory foods including leafy greens, berries, citrus, salmon, spices, avocadoes, walnuts, grains, and tea.


Foods to minimize:


  • Microwaveable meals 

  • “Just add water” meals like ramen and easy macaroni and cheese 

  • Fast food 

  • Frozen pizza 

  • Fried foods (French fries, fish sticks, onion rings, fried mozzarella sticks) 

  • White bread or anything else made with white flour - cake, donuts, cookies, and pastries 

  • Red and processed meat 

  • Candy 

  • Chips 

  • Soda (even diet!) and energy drinks 

  • Sugary snack foods and cereals 


Aim for filling half of your child’s plate with veggies and fruit. Whole, unprocessed foods will strengthen their immune system.


Your best tools to fight inflammation can be from your refrigerator, pantry, and garden!

Next week I will share suggestions for increasing your child's vegetable intake.


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