Benefits of Anti-Inflammatory Foods

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Why are anti-inflammatory foods beneficial?

  • Chronic inflammation puts extra stress on the body and over time can contribute to cancer, heart disease and obesity
  • Certain foods (excessive processed sugar and trans fats) can enhance the inflammation process within the body
  • Anti-inflammatory foods slow the aging process

Anti-Inflammatory Foods:

  • Salmon (omega-3 fatty acids)
  • Whole grains such as quinoa and oats
  • Dark Leafy Greens (Vitamin K)
  • Nuts
  • Dairy (contain probiotics)
  • Tomatoes (lycopene)
  • Ginger and turmeric
  • Garlic and Onions (quercetin)
  • Berries (anthocyanins)
  • Tart Cherries

Food Reintroduction Tips:

  • Avoid foods belonging to multiple categories: cereal with milk (gluten/dairy), pastry (gluten/sugar), or ice cream (dairy/sugar)
  • Signs of reaction include digestive symptoms, bowel irregularities, headaches, nasal/chest congestion, skin rashes, swelling, fatigue, joint/muscle pain, stiffness/achiness, or sleep changes
  • If unsure about reaction, immediately retest the suspected food trigger (same food)
  • Discuss responses with your dietitian or physician, who may suggest retesting (at a later date), rotation, elimination of that food based on your reactions and history
  • If eliminating dairy permanently, maintain adequate protein/calcium intake

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