Which foods to favor? Which ones should be avoided? We tell you everything.
Inflammation, what is it?
Without going into complicated scientific explanations, inflammation is a natural reaction of the body to aggression. The latter can be physical (sorry or burn), bacterial, viral... and is usually controlled in a few days. However, inflammation sometimes persists, becoming chronic inflammation, which in the long term, promotes the onset of inflammatory diseases such as diabetes, arthritis or cancer.
You will have understood, in itself the reaction is not harmful, but its duration in time is. In order not to maintain this process, we can already act on certain factors such as lack of sleep, stress and tobacco use. Also, food plays a vital role in inflammation, because it can feed it, such as attenuating it. This is the goal of anti-inflammatory food.
What to eat in an anti-inflammatory diet?
In order to prevent and relieve chronic inflammation, you should start by pampering your body at all levels. For this, we fill up on essential nutrients such as vitamins, minerals, antioxidants, omega 3, dietary fiber and probiotics.
Also, the anti-inflammatory diet favors organic and local products, as well as sweet cooking. Papillotes, steamy or suffocated recipes will be your best allies.
The Best Anti-Inflammatory Foods
Fruits and vegetables
It can never be repeated enough, eating fruits and vegetables in sufficient quantities is the key to eating well. Their richness in vitamins, antioxidants and dietary fiber makes them more than beneficial to the body. Cruciferous vegetables, and red fruits, are the most effectively acting on inflammation, even if you don’t have to focus on them. The whole thing is to have a large amount of colors (and therefore varieties) on the plate.
Foods rich in omega 3
If omega 6 feeds inflammation (which, we remind you, is not bad in itself), omega 3 counteracts it, when it is no longer necessary. An ideal omega 6/omega 3 ratio is between 1/1 and 4/1. However, our current diet has more omega 6 than the recommended dosage. To reduce this gap, it is therefore necessary to consume more foods rich in omega 3 such as olive or avocado oil, fatty fish (salmon, mackerel, sardine, herring...), seeds and oilseeds.
The spices
In addition to any recipe, spices have many benefits. They are excellent for digestion, stimulate the immune system, help regulate blood sugar... In short, we have everything to gain from eating spicy.
As part of an anti-inflammatory diet, focus on turmeric, saffron, ginger and chili pepper. Consume the latter two in fresh version, if possible, rather than powdered, because they contain more nutrients.
The legumes
Alternative to the well-known meat of vegetarians and vegans, legumes provide a portion of protein that is not insignificant. Rich in fiber, they are satiating and can serve as starches. They are particularly interesting in the case of the anti-inflammatory diet because their glycemic index remains low.
Our tip: if we do not want to bother with the soaking of dried vegetables, it is possible to buy them already cooked in jars.
The whole grains
Unlike refined white cereals, which are to be avoided, whole grains are excellent for fighting inflammation. Thanks to their fiber content, they contribute to the proper functioning of the transit and regulate the intestinal flora. So we do not abandon rice, bread, and pasta, but we prefer them in full version.
Dark chocolate
Good news for chocolate addicts, the latter has many health benefits. Cocoa contains flavonols, from the antioxidant family, promoting blood circulation and anti-inflammatory properties.
Of course, this is essentially true for dark chocolate, which contains a large proportion of cocoa.
Mineral waters
Mineral water containing bicarbonate actively participates in reducing inflammation, restoring the acid-base balance of the body. Ideally, we try to incorporate a glass or two in our daily water consumption.
Fermented foods
Miso, tempeh, sauerkraut... So many fermented foods rich in probiotics to strengthen our microbiota. However, the latter is largely responsible for the functioning of the immune system, which is itself responsible for defending the body against inflammation. So this is a good reason to try home-made fermentation, with seasonal vegetables.
What foods should be avoided?
Unlike the foods mentioned above, some foods contribute to the development of inflammation. This is particularly the case for ultra-processed products; high in saturated fats; with a high glycemic index, but also red meat, sweeteners and certain food additives. Aggressive cooking (frying, barbecue...) tending to degrade nutrients and generate toxins, are also to be limited.
Are there any contraindications to the anti-inflammatory diet?
No, and that is the advantage of this type of diet. It is suitable for all and is very easy to adopt. Finally, it is mainly a question of eating balanced, choosing quality ingredients. On the other hand, it is true that the anti-inflammatory diet provides a lot of fiber. If you are not used to ingesting so much, it can trigger intestinal disorders in the first few days. To avoid this, go gradually. No need to change your habits overnight, gradually increase your intake of anti-inflammatory foods.
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