Inflammation is the body’s way of reacting to foreign substances or healing itself after some injury and this is beneficial. Advantages of the body’s response to healing through inflammation is discussed in the website www.firsteatright.com. Sometimes, our immune system causes damage to its own tissues as it triggers an inflammation even when there is no foreign substance involved and this is highly dangerous as it can cause chronic diseases and disorders.
The most effective and simple way to curb such inflammation is to know what to eat and what not to eat. There is a dual benefit attached to this – avoiding foods that increase inflammation are the same ones that that must be avoided to prevent weight gain.
Foods that Must be Avoided to Decrease Inflammation
| Food Item | Examples | Action on our Body |
| Refined starches & sugary foods | Cakes, cookies, pastries, white bread, pasta, etc. | Excess sugar intake causes excess cytokines (immunity messengers) that promote inflammation. |
| Trans fat | Margarine, crackers, baked goods, frozen pizzas, etc. | Partially hydrogenated oils (read label) increase LDL cholesterol which increases inflammation. |
| High fat | Butter, full-fat dairy, cheese, red meats, etc. | Saturated fat, if taken excessively, causes inflammation. |
| Fried foods & omega-6 oils | French fries, fried chicken, doughnuts, processed foods, etc. | Too much omega-6s (body needs limited amounts) triggers the body to produce pro-inflammatory chemicals. |
Foods that Must be Consumed to Prevent Inflammation
| Food Item | Examples | Action on our Body |
| Fruits | Eat bright-colored fruits such as cherries, raspberries and blackberries | The pigment in fruits responsible for its coloration helps fight inflammation. Fruits also knock off free radicals & TNF-alpha, that promote inflammation. |
| Vegetables | Dark-colored & cruciferous vegetables like broccoli, kale, spinach and tomatoes. | Vegetable phytochemicals fight inflammation and their sulfur content produce enzymes that wash away the inflammation-producing load |
| Nuts | Walnuts, almonds, etc. | Healthy fats reduce inflammation markers. |
| Fish | Salmons, tuna, sardines, herring, etc. | Fatty fish (eat at least twice a week) contain omega-3s which fight inflammation |
| Spices | Turmeric, garlic | Curcumin found in turmeric fights inflammation. Garlic curbs the body to produce things that flare up inflammation. |
| Whole grains | Whole-wheat bread, oatmeal, brown rice, etc. | High fiber content lowers inflammation risk. |
Although these diet changes cannot act like a magic pill that cure inflammation, they are sure to reduce the number of sudden eruptions and decrease pain. Moreover, these foods are healthy and can aid in reducing the risk of other problems as well. Ensure to eat a healthy diet that is rich in fruits, vegetables, whole grains, nuts, fish and healthy oils for good health.
