Inflammation has been found to be associated with just about every health condition and researchers are furiously investigating chronic inflammation’s effects on health and possible preventive medical applications.
It’s “an emerging field,” says UCLA’s Dr. David Heber. “It’s a new concept for medicine.”
Why is it a new concept? Because modern medicine focuses on treating symptoms, not addressing the root cause of an issue. Arthritis is inflammation of the joints. Heart disease is inflammation of the arteries. Instead of taking a medication to reduce joint pain or lower cholesterol, we would be better served by reducing inflammation in the body.
Dr. Tanya Edwards, director of the Center for Integrative Medicine, writes that inflammation is now recognized as the “underlying basis of a significant number of diseases.”
The Root of Most Diseases
Although inflammation has long been known to play a role in allergic diseases like asthma, arthritis and Crohn’s disease, Edwards says that Alzheimer’s disease, cancer, cardiovascular disease, diabetes, high blood pressure, high cholesterol levels and Parkinson’s disease may all be related to chronic inflammation in the body.
What Causes Inflammation?
What researchers believe is that an overactive immune system results in the body being flooded with defense cells and hormones that damage tissues.
Dietary and environmental toxins may build up in the body, turning the immune system on and keeping it highly reactive.
Foods that promote inflammation are:
- Corn and Soybean oils
- Pasteurized dairy
- Refined carbohydrates
- Conventional meat
- Sugars
- Trans fats
Anti-Inflammatory Foods
Dr. Edwards points out that anti-inflammatory foods such as fiber, fruits, vegetables and teas have been used to combat cancer, and vitamin E, curcumin, acetylcarnitine and catechin have had positive and preventative effects on Alzheimer’s and Parkinson’s diseases.
Foods high in antioxidants help to reduce damage caused by inflammation.
UCLA professor Greg Cole has been looking at how to control inflammation and possibly prevent Alzheimer’s disease with food substances such as curcumin, fruit flavonoids, omega-3 fatty acids and reservatrol.
The Mediterranean diet contains many anti-inflammatory foods and has been shown to lower cholesterol, triglycerides and reduce symptoms of rheumatoid arthritis.The diet has also been linked to reduced risk of Alzheimer’s disease, cancer, cardiovascular disease and diabetes.
Although it isn’t the focus, most people who go on an anti-inflammatory diet also lose weight.
Tuft University Dr. Andrew Greenberg says, “There is no doubt that if you lose weight, inflammation is dramatically improved.” This is because excess fatty acids circulating in the blood promote the inflammatory immune response.
My Healing Foods diet is also anti-inflammatory in nature. By reducing inflammation, you place your body in a state that is conducive to healing from diseases and other health conditions.
Dr. Nicholas Perricone is one of the leading proponents of the anti-inflammatory diet and has authored several books. He says that “all foods fit into three categories: pro-inflammatory, neutral or anti-inflammatory.”
Some of Perricone’s anti-inflammatory “super-foods” are:
- Acai fruit
- Allium vegetables (chives, garlic, leeks, onions, scallions and shallots)
- Beans and lentils
- Green foods
- Hot peppers
- Nuts and seeds
- Sprouts
Dr. Andrew Weil has created a food pyramid of anti-inflammatory foods. A handful of the foods he recommends are:
Vegetables
A minimum of 4 to 5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower and kale) dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, sea vegetables and squashes
Fruits
3 to 4 servings per day of apples, blackberries, blueberries, cherries, nectarines, oranges, pears, pink grapefruit, plums, pomegranates, red grapefruit or strawberries
Water
Drink purified water, sparkling water or unsweetened tea throughout the day
Beans and Legumes
1 to 2 servings per day of Ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas or lentils
Healthy Fats
5 to 7 servings per day of avocadoes, expeller-pressed organic canola oil, extra virgin olive oil, flaxseed, hazelnut oil, hemp seeds, high-oleic safflower or sunflower oils, sesame oil or walnut oil
Healthy Herbs and Spices
Unlimited amounts of basil, chili peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme
Protein
1 to 2 servings per week of eggs, grass-fed meats, natural cheeses, organic poultry or yogurt
Tea
2 to 4 cups of green, oolong or white tea per day
Red Wine
1-2 glasses of organic red wine per day
Supplements
Co-enzyme Q10, carotenoids, fish oil, selenium, vitamins C, D and E
Healthy Sweets
Dark chocolate, fruit sorbet and unsweetened dried fruit
Though there are many grains, such as buckwheat and barley, that are considered anti-inflammatory and are also high in antioxidants and other nutrients, I don’t often recommend people consume large quantities of grains. Grains still turn to sugar in the body faster and are generally less nutrient dense than foods like vegetables.
Sources
National Institutes on Health (2005)
Dr. Axe’s Action Steps
- Eliminate all sources of inflammation from your diet. This includes rancid oils, sugars, conventional meats, pasteurized dairy, trans fats and sugars.
- Begin incorporating one new anti-inflammatory food to your diet each day. Don’t be afraid to try new things.
- If needed, supplement a healthy diet with 1 Tbsp. of cod liver oil.
Hi Dr. Axe,
My friend is suffering from Crohn’s Disease and is also taking medication following breast cancer. She says she has to eat a low residue diet. What does that mean and would your leaky gut diet be right for her? Thanks.
Lynn
So sick with Crohns . Taking Humira shots for 6 weeks now with no relief yet. I am off steroids now so now getting sick again. Losing hair weak tired. Also lactose intolerance – nothing I eat helps. Suggestions
I would follow protocols listed here: https://draxe.com/leaky-gut-diet-treatment/
I would also start following the GAPS diet:
https://draxe.com/gaps-diet-food-list/
https://draxe.com/gaps-diet-plan-protocol/
<p>Dr. Weil does not suggest total protein of 1-2 servings per week, that is just one class of protein. </p><p>If you look at his complete anti-inflammatory diet, http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html, most of the protein comes from BEANS and legumes, 1-2 per day, whole SOY products (tofu, tempeh, etc.) 1-2 per day, and FISH (salmon sardines, etc.) 2-6 per week. The remaining item, cited above, is other sources of protein such as natural meats and cheeses. This class is 1-2 per week.</p>
<p>Theolona, <br/>If you are going to do cow’s dairy, I would recommend it be raw. Pasteurization kills most of the enzymes and makes it extremely difficult to digest. Goat or sheep dairy are other good options. And yes-ginger is wonderful as a natural anti-inflammatory. You can cook with it, make a ginger tea, or take it in capsule form.</p><p>Cindy,<br/>First, make sure you’re consulting with any of the other physicians who are working with you. Sometimes it takes awhile for the body’s immune system to build back up. The best thing I have found to help allergies are eating mostly raw foods. Also, probiotics, apple cider vinegar, and garlic have been shown to help. Keep up the good work with the great changes you’ve made and think about shifting to more of a raw diet with tons of veggies and fruits.</p>
<p>My son is currently 8 years old and diagnosed with ADHD. He is very impulsive and has attention problems in school. I have noticed that if he eats anything red (including red raw fruits and veggies), his ears turn red and are warm to the touch. I try to keep all "red" out of his diet, but sometimes his ears will still turn red. What can I do to help him remain calm and focused in school (and at home) without harmful pharmaceutical meds?</p>
<p>I am currently weaning myself off of a low dose of levethyroxin for thyroid issues and my diet is leaning heavily towards a diet consistent with what you recommend. Outside allergies have been really bad and I find myself resorting back to an over the counter pill to get me through when the homeopathics just don’t cut it. Am I totally loosing everything good that I’m doing when I take these about once a week? Also, should I stick to the anti inflammitory diet for more success with the allergies and the thryroid problems? I feel so close but also so far away from being better. Thank you for listening! Cindy</p>
<p>The article mentioned natural cheese and yogurt and I am curious if this will apply to items that come from a cow or do you suggest another type of yogurt or cheese? I have also read that ginger is good but I wanted to be sure.</p>
<p>I would recommend you talk to your physician about the specific diet he wants you on. But there is no doubt that since scleroderma is auto-immune, inflammation will make matters much worse. Typically an anti-inflammatory diet is the best. Also with anemia, green leafy veggies like spinach and kale and grass-fed beef and bison can help.</p>
<p>I have been dxd with limited scleroderma because of recurrent GAVE. My only symptom is GAVE…..it is painless….I just become anemic and have to undergo spot welds. Do you recommend an anti-inflammattory diet?</p>
<p>I was just introduced to your website and was told to look up the Anti Inflammatory Diet. So I guess just incooperating in our diet the anti-inflammatory super foods that are listed. I was told that all foods (except the meats of course) should be raw. Does that mean the beans also should be raw?</p>