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Anti-inflammatory foods
Alatariel75
Posts: 18,347 Member
OK, so I have somewhat of an interest in whether there are indeed foods which have anti-inflammatory properties (or conversely, inflammatory properties). I'm particularly interested in the context of inflammation caused by autoimmune disorders, but interested in the broader research also.
As one would expect, there appears to be a whoooole lot of woo and vested interest information around the topic.
So in the (mangled) words of Jerry McGuire - "Show me the science!"
As one would expect, there appears to be a whoooole lot of woo and vested interest information around the topic.
So in the (mangled) words of Jerry McGuire - "Show me the science!"
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Replies
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I would put probiotics and fermented food into that category. It's not a food, but calorie restricting in general and possibly intermittent fasting has been connected with improvements in autoimmune disorders. Sorry, don't have time to look up studies atm, but easily googlable if you are interested.0
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Bromelain (in pineapple) and turmeric (spice) are anti-inflammatory.
I don't have the time to pull the research either, you can google it.
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Can I just be clear - I started this thread in the Nutrition Debate section as a precursor to actual debate and science. I am googling and reading journals, doing quite a lot of research in fact. "Google it" isn't what I was looking for. I was looking for an actual discussion.1
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I think this is an excellent topic! I googled "controversy anti-inflammatory foods". Here's a general article. I'll do my best to give you a run for your money.
http://www.arthritis-health.com/treatment/diet-and-nutrition/what-are-anti-inflammatory-foods
I am curious who these "experts" are, too.
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I think this is an excellent topic! I googled "controversy anti-inflammatory foods". Here's a general article. I'll do my best to give you a run for your money.
http://www.arthritis-health.com/treatment/diet-and-nutrition/what-are-anti-inflammatory-foods
I am curious who these "experts" are, too.
Thank you! That seems to be a similar, but far more extensive list of the Harvard Heath list: http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
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This study found no difference between refined flours and whole grains in immune response.
http://jn.nutrition.org/content/137/6/1401.short0 -
it is interesting that in India they use specific spices and herbs added to their meals depending on their health condition. Turmeric is on of them and an interesting one is Fenugreek they use it in foods when someone has diabetes. I know several Doctors from India it is fascinating to talk to them.0
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Alatariel75 wrote: »Can I just be clear - I started this thread in the Nutrition Debate section as a precursor to actual debate and science. I am googling and reading journals, doing quite a lot of research in fact. "Google it" isn't what I was looking for. I was looking for an actual discussion.
Sorry, I was in a hurry, but I'm interested in proper discussion myself. Here is supporting evidence for Omega 3/fish oil for RA but not IBD or asthma. http://www.ncbi.nlm.nih.gov/pubmed/22765297
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are n-3 fatty acids found in oily fish and fish oil supplements. These fatty acids are able to inhibit partly a number of aspects of inflammation including leucocyte chemotaxis, adhesion molecule expression and leucocyte-endothelial adhesive interactions, production of eicosanoids like prostaglandins and leukotrienes from the n-6 fatty acid arachidonic acid, production of inflammatory cytokines and T cell reactivity. In parallel, EPA gives rise to eicosanoids that often have lower biological potency than those produced from arachidonioc acid and EPA and DHA give rise to anti-inflammatory and inflammation resolving resolvins and protectins. Mechanisms underlying the anti-inflammatory actions of n-3 fatty acids include altered cell membrane phospholipid fatty acid composition, disruption of lipid rafts, inhibition of activation of the pro-inflammatory transcription factor nuclear factor kappa B so reducing expression of inflammatory genes, activation of the anti-inflammatory transcription factor NR1C3 (i.e. peroxisome proliferator activated receptor γ) and binding to the G protein coupled receptor GPR120. These mechanisms are interlinked. In adult humans, an EPA plus DHA intake greater than 2 g day⁻¹ seems to be required to elicit anti-inflammatory actions, but few dose finding studies have been performed. Animal models demonstrate benefit from n-3 fatty acids in rheumatoid arthritis (RA), inflammatory bowel disease (IBD) and asthma. Clinical trials of fish oil in patients with RA demonstrate benefit supported by meta-analyses of the data. Clinical trails of fish oil in patients with IBD and asthma are inconsistent with no overall clear evidence of efficacy
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I am suspicious altogether with the Harvard team and the direction of its research. I'm finding it hard to reconcile the claims they have.0
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goldthistime wrote: »Alatariel75 wrote: »Can I just be clear - I started this thread in the Nutrition Debate section as a precursor to actual debate and science. I am googling and reading journals, doing quite a lot of research in fact. "Google it" isn't what I was looking for. I was looking for an actual discussion.
Sorry, I was in a hurry, but I'm interested in proper discussion myself. Here is supporting evidence for Omega 3/fish oil for RA but not IBD or asthma. http://www.ncbi.nlm.nih.gov/pubmed/22765297
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are n-3 fatty acids found in oily fish and fish oil supplements. These fatty acids are able to inhibit partly a number of aspects of inflammation including leucocyte chemotaxis, adhesion molecule expression and leucocyte-endothelial adhesive interactions, production of eicosanoids like prostaglandins and leukotrienes from the n-6 fatty acid arachidonic acid, production of inflammatory cytokines and T cell reactivity. In parallel, EPA gives rise to eicosanoids that often have lower biological potency than those produced from arachidonioc acid and EPA and DHA give rise to anti-inflammatory and inflammation resolving resolvins and protectins. Mechanisms underlying the anti-inflammatory actions of n-3 fatty acids include altered cell membrane phospholipid fatty acid composition, disruption of lipid rafts, inhibition of activation of the pro-inflammatory transcription factor nuclear factor kappa B so reducing expression of inflammatory genes, activation of the anti-inflammatory transcription factor NR1C3 (i.e. peroxisome proliferator activated receptor γ) and binding to the G protein coupled receptor GPR120. These mechanisms are interlinked. In adult humans, an EPA plus DHA intake greater than 2 g day⁻¹ seems to be required to elicit anti-inflammatory actions, but few dose finding studies have been performed. Animal models demonstrate benefit from n-3 fatty acids in rheumatoid arthritis (RA), inflammatory bowel disease (IBD) and asthma. Clinical trials of fish oil in patients with RA demonstrate benefit supported by meta-analyses of the data. Clinical trails of fish oil in patients with IBD and asthma are inconsistent with no overall clear evidence of efficacy
That is interesting, I have been taking fish oil for some time on a recommendation, due to knee issues. I have noted a reduction in knee issues, but at the same time I've lost 50ish lbs and have stepped up the exercise so I don't think I could pin it on the fish oil
I am suspicious altogether with the Harvard team and the direction of its research. I'm finding it hard to reconcile the claims they have.
Yeah, on one hand - Harvard med. On the other, it seems overly simplistic and more clickbait than research.0 -
https://www.sciencebasedmedicine.org/inflammation-both-friend-and-foe/
Certain foods are hyped as anti-inflammatory and certain dietary supplements are marketed with claims that they are anti-inflammatory. Integrative medicine guru Andrew Weil promotes both foods and supplements. Unfortunately, it is not clear that they can actually reduce the kind of inflammation that is associated with chronic diseases, or that such reductions actually prevent or improve the clinical course of those diseases. It is conceivable that they might lead to harm as well as benefit. If they really diminish the body’s ability to mount an inflammatory response, wouldn’t that also tend to impair wound healing and response to infection? Fortunately, most of the anti-inflammatory diet recommendations are consistent with consensus recommendations for a healthy diet (lots of fruits and vegetables, etc.). Anti-inflammatory medications like NSAIDs and steroids do reduce inflammation, but they have had limited use in treating diseases associated with chronic inflammation, and they have problematic side effects. In fact, steroids make people more vulnerable to infection.
For the present, we have only hints. Research like Dr. Ozcan’s will help us better understand the risks, benefits, and complexities of inflammatory processes. Meanwhile, it’s a mistake to oversimplify and to assume inflammation is always a bad thing, and trying to prevent or treat it with special foods and supplements is little more than a shot in the dark, a gamble based on speculation. Eat your vegetables and stay tuned!0 -
Looked for phytochemicals (fruits and veggies) and anti inflammatory studies just now. So far only see one talking about inflammation that results in colo-rectal cancer. Interesting, but perhaps not what you are looking for. Here is the link. http://www.ncbi.nlm.nih.gov/pubmed/235971980
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All I know is I stopped eating most refined flours and started eating more fish and EPA/DHA supplementing, and stopped having any arthritis pain and joint inflammation. It may be placebo, but whatever, it worked.0
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My GI doesn't recommend fish oil supplements for IBD. Also NSAIDs are off limits most IBD sufferers because of potential GI bleeding and worsening of symptoms when taken.0
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I also saw articles linking inflammatory response to cardiovascular disease, diabetes, and alzheimers. What I want to see is how various foods were tagged as being inflammatory or anti-inflammatory. The list of "baddies" is suspicious.
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
In other words, the North American Diet. Yet in the controlled study I linked, no difference was found between refined flours and whole grains in the inflammatory response. So who put this list together and what was it based on?0 -
I also saw articles linking inflammatory response to cardiovascular disease, diabetes, and alzheimers. What I want to see is how various foods were tagged as being inflammatory or anti-inflammatory. The list of "baddies" is suspicious.
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
In other words, the North American Diet. Yet in the controlled study I linked, no difference was found between refined flours and whole grains in the inflammatory response. So who put this list together and what was it based on?
That's the identical list as on the Harvard site. I read the same thing and thought the same. It's such a classic "rogues gallery" that it seems suspicious and agenda driven.1 -
I also saw articles linking inflammatory response to cardiovascular disease, diabetes, and alzheimers. What I want to see is how various foods were tagged as being inflammatory or anti-inflammatory. The list of "baddies" is suspicious.
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
In other words, the North American Diet. Yet in the controlled study I linked, no difference was found between refined flours and whole grains in the inflammatory response. So who put this list together and what was it based on?
I saw pretty much the same list in an article I was reading. The conclusion of the article was: "Remember, the inflammatory reaction in itself is not a bad thing. In fact, the body needs it to fight off infection and to help repair muscular or tissue damage. Problems arise when inflammation becomes chronic. The best approach is to focus on prevention by including the above foods in the diet on a regular basis. Exercise, stress management and proper hydration are also key elements to keeping the body well-tuned, saving inflammation for when it is really needed."
The list of foods they encouraged you to include were basically all omega3, cold water fish, fish oil supplements and nuts containing omega3 like walnuts, and phytochemical containing fruits and veggies. Water was on their list too. First time I have read the connection with hydration, although it makes sense.
http://www.canadianliving.com/health/nutrition/the_anti_inflammatory_diet.php
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That article mentioned something at the end that I would say is important:I also saw articles linking inflammatory response to cardiovascular disease, diabetes, and alzheimers. What I want to see is how various foods were tagged as being inflammatory or anti-inflammatory. The list of "baddies" is suspicious.- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
In other words, the North American Diet. Yet in the controlled study I linked, no difference was found between refined flours and whole grains in the inflammatory response. So who put this list together and what was it based on?
To explain the mechanisms behind the positive health effects of whole-grain products, as suggested in epidemiological studies, more extensive and controlled dietary studies on different groups of subjects, utilizing different forms of whole grain foods with varying structure, is needed. Ascribing an equal health value to all types of whole-grain products, without regard to the physical structure and type of cereal, may be misleading.
Some people will say that whole grains (as most people know it today) are not as great due to the preparation methods (common way of preparing them today vs fermentation). On a related note, I think it would be interesting to investigate whether gluten had a role in the outcome of that study. That could be a limiting factor for why there was not a difference in the immune response in that study.
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singingflutelady wrote: »My GI doesn't recommend fish oil supplements for IBD. Also NSAIDs are off limits most IBD sufferers because of potential GI bleeding and worsening of symptoms when taken.
I have some IBS like problems and I found fish oil supplements exacerbated or even triggered them. In my case, I think it has to do with bacteria and/or gut flora. My thinking was that the oils were slightly rancid or contaminated. Not enough to affect the average person, but enough to bother me. Fresh, well cooked fish doesn't cause me problems.
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I have heard through the IBD community that the supplements can increase symptoms but I have never had issues eating fish either0
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I'd like to try to defend my initial post about probiotics and inflammation/autoimmune diseases. Not much luck with the inflammation portion yet. Here is a study that does talk about inflammation but again only in relation to colo-rectal cancer. http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2036.2001.01027.x/full
I was certain though that autoimmune diseases are affected by gut flora. Here is one talking about "the hygiene hypothesis". I think there are lots like it. Growing up on a farm or even visiting zoos regularly is supposed to be helpful. Not exactly foods but ingested nevertheless. http://onlinelibrary.wiley.com/doi/10.1111/apm.12023/full
Also, here is the link to the article discussing calorie restriction and intermittent fasting on RA and chronic inflammatory diseases http://www.ncbi.nlm.nih.gov/pubmed/24434759
Have to sign off but looking forward to more discussion on the topic (aunt with MS, sister with RA, and various low level problems suspiciously auto immune like myself).0 -
@goldthistime there is some promising research in regards to MAP (a bacteria found in some milk) in regards to Crohn's disease. I have heard the hygiene hypothesis used in regards to IBD but haven't heard it in regards to other autoimmune diseases ( I have Crohn's so I read a lot of research articles on it)0
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We have a current study at our institution looking at using mangos to treat IBD. It's still way to early in the trial for results though.
https://clinicaltrials.gov/ct2/show/NCT02227602?term=Mango+ibd&rank=10 -
Looks interesting. Unfortunately I am classified as severe and probably will never get off my meds (I'm on Remicade-a biologic and azathioprine).We have a current study at our institution looking at using mangos to treat IBD. It's still way to early in the trial for results though.
https://clinicaltrials.gov/ct2/show/NCT02227602?term=Mango+ibd&rank=10 -
singingflutelady wrote: »@goldthistime there is some promising research in regards to MAP (a bacteria found in some milk) in regards to Crohn's disease. I have heard the hygiene hypothesis used in regards to IBD but haven't heard it in regards to other autoimmune diseases ( I have Crohn's so I read a lot of research articles on it)
Fascinating stuff. I did a bit of digging around and it looks like they are working on an anti-MAP vaccine. My "uneducated but I will throw it out there anyway" guess would be that there is more than one bacterial culprit involved, with perhaps a structural defect in our intestines that allows these bad bacteria to multiply, but eliminating even a portion of IBD suffering would be brilliant. Do you avoid dairy and beef?
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We have a current study at our institution looking at using mangos to treat IBD. It's still way to early in the trial for results though.
https://clinicaltrials.gov/ct2/show/NCT02227602?term=Mango+ibd&rank=1
Thanks so much for sharing this.
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Wahl's Protocol looks into adding nutrient dense foods while avoiding inflammatory foods, mainly sugars, grains, dairy and starches, to treat autoimmune issues like MS. It's a paleo style diet which appears to be bordering on low carb or is low carb.
I think she was starting her own trials of the diet.
http://tedxtalks.ted.com/video/TEDxIowaCity-Dr-Terry-Wahls-Min
http://terrywahls.com/about-the-wahls-protocol/
A summary of her daily diet:
3 cups of cruciferous and dark greens
3 cups intensely coloured: 1 cup red vegetables / fruit, 1 cup blue black vegetables / fruits, 1 cup yellow/orange vegetable / fruits
3 cups others including: 1 cup mushrooms / onion family (for organic sulphur), and seaweed for iodine and trace minerals.
(Note: 1 cup = raw vegetables chopped = 1/2 cup cooked, an apple sized fruit, or 2 cups leafy greens)
Include spices and herbs.
Omega 3 rich foods, green leaves and animals fed green leaves, wild fish and seafood. And you could add fish oil.
Eat organ meats once per week
Regular bone broth
Fermented foods or a probiotic0 -
I have been fascinated by the science behind gut health/bacteria and its role in health overall, especially with inflammation. I think a major reason why there is not much information on it is that it is more so of an emerging area of research, with much more focus now than say 30 years ago. But I think it is very promising.0
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bump to follow0
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goldthistime wrote: »singingflutelady wrote: »@goldthistime there is some promising research in regards to MAP (a bacteria found in some milk) in regards to Crohn's disease. I have heard the hygiene hypothesis used in regards to IBD but haven't heard it in regards to other autoimmune diseases ( I have Crohn's so I read a lot of research articles on it)
Fascinating stuff. I did a bit of digging around and it looks like they are working on an anti-MAP vaccine. My "uneducated but I will throw it out there anyway" guess would be that there is more than one bacterial culprit involved, with perhaps a structural defect in our intestines that allows these bad bacteria to multiply, but eliminating even a portion of IBD suffering would be brilliant. Do you avoid dairy and beef?
I'm lactose intolerant and my body cannot handle red meat so yes I do but not to avoid MAP. when I was going through the worst flare-up in my life (was close to perforating) I was on a high protein diet and ate Greek yogurt, cheese and protein powder everyday (with lactose pills) after years of avoiding these products.. I now wonder if this contributed to my bad health. This was pre diagnosis when I thought it was IBS. After the Crohn's diagnosis it was suspected I had a mild form of crohn's for 10+ years that went insane after not being treated. Who knows though. I'm the only one in my family diagnosed with IBD but many others have IBS and gerd perhaps misdiagnosed?0
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