The Anti-Inflammation Diet: Using Food to Soothe and Heal

Much has been written about how eating well and making healthy food choices can prevent, delay, minimize , treat, and heal many chronic and degenerative diseases that plague modern society. These conditions include, of course, heart disease, and hypertension, Type 2 diabetes, cancer, and obesity as well as many forms of arthritis and other autoimmune disorders. Common to all these illnesses, contributing to their development and progression, is the condition of chronic inflammation. The study of this process has recently been receiving much scientific and medical attention and deserves a brief exploration here for the significant role that the Western diet (how and what we Americans eat) plays in creating inflammation in the body. Moreover, with some very specific dietary modifications, you can build a meal plan that is Anti-Inflammatory.

Inflammation is actually a protective process initiated by the immune system in response to harmful agents, whether environmental, food, or viral/bacterial antigens, or to damage done to the lining of the vascular system by chemicals called "free radicals". Although usually a short-lived process, it's when the reactions become chronic as a result of ongoing "insults" and the acute inflammatory mediator compounds (specifically C-Reactive Protein, CRP) continue at an elevated level that damage is done and disease worsens. The impact of diet on inflammation results from a combination of food quantity AND quality.

Specifically, an excess intake of refined carbohydrates (white flour, white sugar, highly refined grain products- of a high Glycemic Index), a low dietary fiber intake, and eating a diet high in omega-6 fats (vegetable oils like corn oil as well as fats found in red meat and dairy foods) and low in omega-3 fats (fish, soy, walnut, and flax oils) and high in trans (hydrogenated) fats (think all fried and processed foods) and excess overall calories are all strongly associated with an elevated production of PRO-inflammatory compounds.

And since antioxidants decrease inflammation (neutralize free radicals), a low intake of the antioxidants (vitamins A,C, and E) and flavonoids found in fruits and vegetables contributes to this chronic, pro-inflammatory state that initiates, maintains, and worsens disease.

Thus it's no surprise that researchers have judged the Western (Standard American )Diet pattern -high in red meat, processed meats, and saturated fat, high in sweets, French Fries, and high-fat dairy products and characterized by mostly high Glycemic Index refined, low-fiber grains and sugars strongly positive for inflammatory biomarkers. The "Prudent Diet" and the "Mediterranean Diet", on the other hand, high in fruits and vegetables, high-fiber, whole grains and legumes, fish, and poultry and nuts and olive oil and high in Omega 3 fats has been studied and linked with significantly lower levels of these inflammatory compounds.

Research has also recently underscored that diets called "Low Glycemic (Index or Load)" food plans that characterize the quality of the slowly-digested carbohydrates indeed do reduce inflammatory biomarker levels, especially in people overweight or obese.

So how does this translate into protecting yourself from diseases of inflammation or into treating and healing yourself should you be struggling with any of a number of these conditions? Buy and eat much more whole, natural, fresh foods. Eat five to eight ½ cup servings daily of brightly colored fruits and vegetables (dark green leafy are best), choose nuts (almonds, walnuts are best) as snacks and make more of your fats and oils from fish, olives, and other plant sources. Avoid most all fried foods, packaged and processed snack foods and commercial baked goods., and choose more whole grain products, (think oats), especially those with flax seeds added! Avoid all processed meats (sausage, bacon, bologna). Eat some lean and skinless poultry but eat even more legumes and soy foods for protein. Herbs and spices such as cinnamon, garlic, ginger, curry, and turmeric are also known as "anti-inflammatory" foods, as are black and green teas, small (5 oz.) servings of red wine and dark chocolate (1-2 oz.). These dietary recommendations should indeed not look new yet our understanding of how and why they work for our health is now even better than ever. Small changes do add up and your health will indeed reap the benefits of thinking now about going "ANTI" as you plan your next meal!

  By Phyllis Havens, MS, RD, LCSW, CDE