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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