I'd like to start an Anti-inflammatory diet in my lifestyle
Replies
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Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.0
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Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.4 -
I went on an 8 week anti inflammatory diet in January/February to deal with ongoing health issues from post viral fatigue - one side effect I noticed was a decrease in my knee inflammation (osteoarthritis). It was a very extreme diet - no grains, starches, potatoes, soy, alcohol, sugar, fruit, vinegar or dairy - but it was definitely anti-inflammatory.1
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Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.2 -
MikePfirrman wrote: »Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.
I always thought pescatarian (just fish no meat/eggs/dairy) was considered the best one. Doesn't fish reduce inflammation?0 -
I went on an 8 week anti inflammatory diet in January/February to deal with ongoing health issues from post viral fatigue - one side effect I noticed was a decrease in my knee inflammation (osteoarthritis). It was a very extreme diet - no grains, starches, potatoes, soy, alcohol, sugar, fruit, vinegar or dairy - but it was definitely anti-inflammatory.
You might have an allergy or intolerance to one of those...several of those are common allergens. My knees throbbing are one of the main symptoms I get if I have too much wheat.0 -
MikePfirrman wrote: »Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.
I always thought pescatarian (just fish no meat/eggs/dairy) was considered the best one. Doesn't fish reduce inflammation?
Various styles can work well, IMO, with good balance among food groups. Humans are adaptive omnivores. There's a tendency to seek "the best" way of eating. It seems like there as some broad principles - like eating lots of plants - that are shaping up as generally applicable, but I think most of us want to think our specific way of eating is "the best". Some fish does indeed seem to be very healthful to eat. (I think fish/seafood is yucky tasting, so don't eat it. 😉)
It can be easy to make food a sort of religion (not saying anyone in this thread is doing that), be very absolute and even evangelical. IMO, individual enjoyment and practicality are important for life balance, too.
I don't think the science yet supports any one specific thing as universally best, though some individual scientists or researchers have those strong opinions . . . they just don't all agree. I've seen expert claims for vegan, for pescatarian, for Mediterranean, . . . .1 -
MikePfirrman wrote: »Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.
I always thought pescatarian (just fish no meat/eggs/dairy) was considered the best one. Doesn't fish reduce inflammation?
Various styles can work well, IMO, with good balance among food groups. Humans are adaptive omnivores. There's a tendency to seek "the best" way of eating. It seems like there as some broad principles - like eating lots of plants - that are shaping up as generally applicable, but I think most of us want to think our specific way of eating is "the best". Some fish does indeed seem to be very healthful to eat. (I think fish/seafood is yucky tasting, so don't eat it. 😉)
It can be easy to make food a sort of religion (not saying anyone in this thread is doing that), be very absolute and even evangelical. IMO, individual enjoyment and practicality are important for life balance, too.
I don't think the science yet supports any one specific thing as universally best, though some individual scientists or researchers have those strong opinions . . . they just don't all agree. I've seen expert claims for vegan, for pescatarian, for Mediterranean, . . . .
You are correct. There is really no one best way to reduce chronic inflammation outside of weight loss, exercise and addressing known and unknown food intolerances through elimination and working with a medical team. Overall, lean proteins, oils fish, whole grains, low fat dairy, and plenty of fibrous plants is a solid approach.3 -
MikePfirrman wrote: »Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.
But are raw cranberries edible without a lot of sugar? And does this matter? My answer to the former is an emphatic "No." I don't have a definitive answer to the latter.
I went cranberry picking last week and tried a raw cranberry. Had to spit it out.
Here's my recipe for fresh cranberry orange relish, adapted from The Joy of Cooking. The original recipe uses a whole orange and twice the sugar. If I were making it for just me, I could make it even tarter, but wouldn't serve that at Thanksgiving.
Fresh cranberry orange relish
Important! Make at least two days and up to two weeks ahead of time and refrigerate.- 3/4 navel orange (250 grams), unpeeled
- 12 ounces fresh cranberries (one package; 3 cups)
- 1/2 cup granulated sugar
It says to blend all in the food processor, but I give the orange a head start so to get the orange peel very small and let the cranberries stay a little chunky.2 -
kshama2001 wrote: »MikePfirrman wrote: »Google a list of anti-inflammatory foods. Ideally, you're going to want to stay away from things like sugar, processed foods, dairy, gluten, nightshade vegetables. Eat whole foods like cruciferous veggies, nuts, eat lean and wild meat (lamb, bison, etc.), watch your fruit intake because of sugar content, etc.
Obviously, OVERspending calories on fruit is dysfunctional, but many fruits are high in useful micronutrients, phytonutrients, and fiber. Limiting fruit out of sugar fear is extreme.
Fruits are also loaded with Polyphenols, which microbiome experts are now classifying as a new type of probiotic. For instance, raw cranberries are amazing for you. They help dramatically improve Akkermansia Muciniphilia (might have slaughtered the spelling), which are bacteria that have been proven to help inflammation and restore the integrity of the mucosal wall in your digestive tract.
And as Ann mentions, fiber is super critical in a healthy microbiome. You can limit your sugar intake with fruit by paying attention to the Glycemic Index of fruit. But avoiding carbs for the sake of it isn't smart. That's a Paleo belief that has been proven wrong over and over by studies. There's a ton of "anti inflammatory Paleo" believers and profits, but none of it is really backed up by science.
So many NBA players and NFL players are eating more plant based and many are going Vegan in the offseason to reduce inflammation. Harvey Lewis, an ultra runner from my home town of Cincy, just won a world ultra championship -- he's vegan to reduce inflammation. Vegan, gluten free plant based, IMHO, is the best way to go for inflammation. Second is Mediterranean. Carbs aren't your enemy in either of those ways of eating. There might be the one off that's "allergic" to everything supposedly (I don't buy it, personally) that's plants, but that's the rare exception.
But are raw cranberries edible without a lot of sugar? And does this matter? My answer to the former is an emphatic "No." I don't have a definitive answer to the latter.
Raw, no, but cooked are. For my first Thanksgiving menu last year I couldn't use sugar and made cranberries workable using butter and beef stock and herbs, inspired by this: https://www.traeger.com/recipes/venison-cranberry-sauce1 -
There's also cranberry supplements and 100% cranberry juice as well, which does work as well. Not easy to drink, though.
@kshama2001 -- your recipe is very similar to mine at Thanksgiving. Love cranberry relish!0
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