Using Food to Reduce Inflammation

Special Thanks to Janice Davidson, MPH, RD for her contributions to this article.

Although most people understand the general importance of eating a healthy diet to prevent diseases such as cardiovascular disease, diabetes and cancer, many people are unaware that the foods they eat can also affect joint health and inflammation. Specifically, some foods can increase inflammation in the body and decrease healing, while others can have an anti-inflammatory effect and promote healing.

The ability of a food to either increase or decrease inflammation is dependent on its nutrient makeup. A significant amount of research has been done in the last decade examining the anti-inflammatory benefits of nutrients such as omega-3 fatty acids, lycopenes, bioflavanoids and antioxidants. Eating foods that supply these nutrients can decrease inflammation, support the immune system and promote healing.

This seems simple enough, but the general public doesn't necessarily know which foods contain these healing, anti-inflammatory nutrients. To assist you in determining which foods help decrease inflammation and which increase inflammation, we have prepared a list of foods to include and foods to avoid. The foods in the “Foods to Include” list are foods high in anti-inflammatory nutrients. Those in the “Foods to Avoid” list have components, such as saturated fats known to increase the inflammation in the body.

Foods to Include in the Diet

• barley
  
• buckwheat
  
• dark leafy greens (Swiss chard, collard greens, kale, spinach, beet tops, parsley)
  
• green drinks: fresh vegetable juice, green superfood concentrates)
  
• fish (anchovies, bluefish, halibut, herring, lake trout, mackerel, salmon, sardines, shark, sturgeon, albacore and blue fin tuna)
  
• flaxseeds
  
• fruit (especially fresh pineapple, which is a natural anti-inflammatory; but limit citrus fruits)
  
• legumes
  
• millet
  
• oats
  
• vegetables high in antioxidants for healing (especially tomatoes, which are high in lycopenes - a natural anti-inflammatory)
  

Foods to Avoid in the Diet

• alcohol
  
• foods containing aspartame (NutraSweet)
  
• butter
  
• caffeine
  
• carbonated beverages
  
• citrus (limit to 2 / day)
  
• coffee
  
• dairy products
  
• meat (especially red meats)
  
• monosodium glutamate (MSG)
  
• nuts (except almonds and walnuts)
  
• parmesan cheese
  
• sugar (white & brown)
  
• tea (caffeinated)
  
• white flours (English muffins, enriched white flour, French bread, bagels, instant oatmeal)
  

Oils to Include in the Diet

• black current
  
• borage
  
• flaxseed
  
• olive
  
• primrose
  

Oils to Avoid in the Diet

• hydrogenated oils (mostly found in processed and baked goods)
  
• margarines
  
• corn oil
  
• shortening and lard