Inflammation is a natural immune response to injury, toxins, allergy or infection. Because 70 percent of your immune system cells are located on the lining of your digestive tract, your immune response is greatly affected by the foods you ingest, especially foods that may cause inflammation.
Eat a moderately low-calorie diet with emphasis on weight loss or weight control. Foods that are high in calories are linked to higher amounts of inflammation, and the greater amount of fat tissue you have, especially around your midsection, the more inflammation you are going to have.
Most fresh fruits and vegetables are anti-inflammatory. Eat red, yellow, or orange fruits and vegetables that are particularly loaded with antioxidants such as carotenoids, vitamin C, and quercetin. However, if you are sensitive to food allergies, avoid all “nightshade vegetables” that include eggplant, tomatoes, and potatoes because they contain a chemical called solanine that may trigger an inflammatory response in some individuals who have food allergies. Eggs, dairy products, and wheat are also associated with food allergies in some individuals.
Eat high-fiber whole grains, seeds and nuts to reduce levels of C-reactive protein.
Avoid all highly processed cereals, sweets, fruit juice, white breads and pasta that increase blood-sugar levels that may trigger the release of insulin and pro-inflammatory chemicals in your body.
Cook with anti-inflammatory herbs and spices, such as ginger, cayenne, clove, feverfew, nutmeg, oregano, and rosemary. Avoid charred or overgrilled foods.
Drink anti-inflammatory beverages, including white, green, and black tea (they contain antioxidant polyphenols), and red wine (no more than 2 drinks per day).
An anti-inflammation diet enhances your immune system to enable you to live longer and healthier.
Copyright ©2018 by Stephen Lau