Anti-inflammatory diet and/or food lists

fitandpainfree wrote: »

Good Morning all! Anyone out there have any good information on using diet to reduce inflammation and/or chronic pain. I have gotten on line and am a little overwhelmed at all the info. Some things seems consistent, but there seems to be a lot of conflicting info too. My Physical Therapy Dr recommended I look into this as a possible way to help ease my pain levels and to ease flare-ups both now and in future. Thanks so much!

What does ththe PT Dr recommend? He/she sees you and is aware of your particular issues.

When I eat foods I'm allergic my body becomes a little inflamed, so I avoid foods I'm allergic to (peanuts, dairy)
Also, sugar is very inflammatory for me.

Good luck!

I follow the Low FODMAP diet - it's for working out allergies, intolerances and other pain triggers. I have completed the elimination phase and done some rechallenging, but I have found a level that works for me, I know what I can tolerate in small doses, in higher doses and what to avoid completely.

If you're interested, or intrigued, this is a brief run down of what it's all about:

EVERYTHING YOU NEED TO KNOW ABOUT THE LOW FODMAP DIET:

FODMAP is an acronym for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharide
and
Polyols

The theory
FODMAP is based on the theory that some types of carbohydrate can cause IBS-type symptoms in susceptible people. This is because the carbs are poorly absorbed in the small intestine and end up in the large intestine, where they are fermented by our gut bacteria. As Professor Kevin Whelan, from the FODMAP team at King’s College London, explains: FODMAP groups can promote a build-up of gas (wind) in the large intestine as well as dragging water into the gut, leading to uncomfortable stretching of the intestinal wall or even diarrhoea. Our research has shown that the low FODMAP diet is effective in resolving IBS-type symptoms when guided by an appropriately trained registered dietitian.

Which carbs are responsible?
The ‘offending’ molecules are so-called short-chain carbs such as sugars (lactose, fructose), polyols, galacto-oligosaccharides (GOS), and prebiotic ingredients, including fructans such as inulin. Lactose is mainly found in dairy foods (such milk, yogurt, ice cream), while fructose is found in foods including table sugar, honey, raisins, agave syrup, apples, pears and mangos. Polyols are found naturally in apples, apricots, avocados, cherries, nectarines, peaches, pears, plums, prunes, watermelon, cauliflower, mushrooms and mange-tout peas. They are also used as bulk sweeteners and include isomalt, maltitol, mannitol, sorbitol and xylitol. Sources of fructans include wheat, rye, barley, onion, garlic, artichoke, asparagus, beetroot, chicory, dandelion leaves, leek, radicchio, broccoli, Brussels sprouts, cabbage and fennel. Pulses and beans are the main dietary sources of GOS. Some of the FODMAPs are also prebiotics, including fructo-oligosaccharides (FOS), GOS, oligofructose and inulin. These can be added to foods by manufacturers to boost the fibre content.

Is FODMAP for me?
Because a low FODMAP diet is complex initially, you should carefully consider whether your symptoms are severe enough to be managed in this way and whether you have the time and inclination to follow all the steps involved. The majority of research on the low FODMAP diet has been in patients with IBS who are experiencing bloating, wind, abdominal pain, discomfort, or altered bowel habit such as diarrhoea, constipation or a combination of both.

If people want to try a low FODMAP diet, it's best to do so under the guidance of a FODMAP-trained registered dietitian, as the diet can be quite restrictive and difficult to navigate successfully without proper support. There is a lot of unreliable information available on the low FODMAP diet, which can lead to people following an overly restrictive diet and putting themselves at risk of nutritional deficiencies by following an unbalanced diet.

Getting started
If you are experiencing gut symptoms it’s important to see your GP in the first instance so that they can carry out any necessary investigations and diagnose whether you have IBS or another condition.

A FODMAP diet has two phases. First, under the supervision of a FODMAP-trained dietitian, you need to eliminate foods and drinks from the diet that are high in FODMAP carbohydrates. Certain fruits and vegetables, animal milk, wheat products and pulses are temporarily restricted in a patient’s diet for 4-8 weeks. This is followed by the reintroduction phase, an important part of the diet, where the patient is guided by their dietitian to identify the FODMAP groups which produce symptoms. These trigger foods are then avoided long-term but it’s important that the patient learns how to substitute these with nutritious alternatives to keep their diet balanced'.

FODMAP: the essentials
Avoid: Wheat, fruit and vegetables high in FODMAP, dairy foods, beans and pulses - choose instead: Wheat/gluten-free bread and pasta, rice, quinoa, oats, dairy-free foods, low-sugar foods, bananas, orange, mandarin, grapes, melon, alfalfa, beansprouts, green beans, bok choy, capsicum, carrot, chives, cucumber, lettuce, tomato, courgette, meat, fish, chicken, tofu, eggs, almonds, pumpkin seeds, water, tea and coffee.

Downside
A poorly managed low FODMAP diet could be deficient in key nutrients for health, such as calcium, fibre and energy. Constipation can also be an issue if the fibre naturally found in fruits, vegetables and wholegrain foods isn’t replaced. With so much information available it can be tempting to try a low FODMAP diet yourself. However, as it’s so complex, you’re far more likely to complete it successfully with dietetic support and the most up-to-date and accurate information.

myfitnesspalsophie wrote: »

check out the blood type diet.

blood type diet has no bearing on anything. its just another gimmick as many people can eat for their blood type and still have issues. your blood type has nothing to do with how you can or cannot digest foods,what you are allergic to and so on,

For many people I know who have chronic pain issues, certain foods tended to cause them inflammation. But while there were some common offenders, most people I know who really explored this facet of their pain ended up with a personal list of ‘bad’ foods, in terms of inflammation.

A strict diet like the AIP protocol or even just eliminating processed foods plus the 8 major allergens, and keeping a food journal while doing so, seemed to be very helpful in tracking down possible ‘bad ‘ foods. Doesn’t mean these diets eliminated all the problem foods, but enough that you could see a pattern more, you know? And then adjust your final diet accordingly.

One challenge is that for many I know, inflammation could be quantity dependent, and was usually 24-48 hours delayed from a problem food, so it could take a while to track down.

But it makes a huge difference- IF you end up a person who has this issue. Like for myself, corn makes nerve pain flare badly. Corn starch, corn sryup, corn flour, etc... and you look at food today and you c an see that this stuff is in practically everything so I never noticed until I went on a strict diet. Grains, dyes, dairy, soy, preservatives, and nightshades were some of the more common offenders among acquaintances.


Another thing I would recommend exploring is mast cells and bioflavonoids that are naturally mast cell stabilizing. Mast cells release many of the substances that cause inflammation, like prostaglandins. There are mast cell disorders where the cells release too much, or at the wrong times, and mast cell stabilzers help lessen that.

Recent research has been finding some connection between improper mast cell behavior and some atuo-immune diseases and chronic pain conditions. Nothing definitive, As the research is just beginning, but it is enough that some folks are exploring solutions to inflammation from this angle. And as natural mast cell stabilzers are simply bioflavonoids in certain plant foods, and typcially not dangerous except in some unique case here and there, they may be in that category of ‘won’t hurt, might help a lot, so why not try it?’

Luteolin, quercetin, and rutin are three stabilizers I know of- there are lists of foods online you can find with these, like olive leaf tea. A website called healing histamine is run by a gal who looks at this sort of thing but also typically lists research she references so you can check it out yourself. Also has some good interviews with experts that may be relevant. Even has a book with food that may be useful. :-)

Good luck.

myfitnesspalsophie wrote: »

CharlieBeansmomTracey wrote: »

myfitnesspalsophie wrote: »

check out the blood type diet.

blood type diet has no bearing on anything. its just another gimmick as many people can eat for their blood type and still have issues. your blood type has nothing to do with how you can or cannot digest foods,what you are allergic to and so on,

Well I thought I'd share as it works well for me and I have A LOT of intolerances. My body is very sensitive. I found that all the foods I'm intolerant to are actually in the avoid section of the book. Do you have any better suggestions?

@myfitnesspalsophie all kinds of diets can work and are valid but they work for some and not for others so much often. Finding the one that works for you is as good as it gets in my view. One can modify/change WOE's as needed. Best of continued success.