Inflammation is part of our body’s immune response to pain, swelling, or allergies, and we need it to be able to heal. However, when inflammation gets out of control and becomes chronic, it can damage our bodies. There are several diseases or issues associated with chronic inflammation, such as food allergies, hives, and autoimmune diseases. Did you know foods you eat might be related to pain throughout your body? Foods high in refined processed sugar and hydrogenated oils, and foods too high in omega-6 can spur inflammation in some people. Constant exposure to an unknown food allergy can also cause chronic inflammation in the gastrointestinal tract. The good news is, there are some foods that can actually ward off inflammation. Below is a list of some of my favorite foods to help fight inflammation!
1. Green Tea
Green tea contains EGCG, also known as epigallocatechin gallate, which has been proven to reduce inflammation in the body. Aim to drink about 3 cups of green tea daily, and see if you can kick your coffee habit to the curb.
Green tea also helps keep you regular by stimulating the colon. It also assists in the inflammatory response in the GI tract for individuals suffering from Ulcerative Colitis and Crohn’s disease.
2. Fatty Fish
Oily fish, like salmon and tuna, are high in omega-3 fatty acids, which are needed to help fight inflammation. Oftentimes individuals have high omega-6 levels, and low omega-3 levels. Not a fish fan? Consider taking a quality fish-oil supplement.
Garlic is packed with antioxidants and has been shown to have anti-bacterial and antiviral properties. Garlic may boost the immune system and contains a high sulfur content, which has been shown to inhibit enzymes that cause inflammation in the body. Plus, it’s delicious.
4. Bone Broth
Bone broth contains multiple amino acids such as proline, glycine, and arginine, which all have been shown to have anti-inflammatory effects, especially on joints. It also contains gelatin and collagen, which helps with intestinal permeability and inflammation in the digestive tract. Try sipping on 8 ounces of bone broth first thing in the morning, on an empty stomach, to help ease inflammation and for best mineral absorption.
These sweet treats are antioxidant-filled powerhouses! Blueberries are high in phytonutrients, which help prevent free-radical damage and fight inflammation. They also are a good source of vitamins C and K and contain a good amount of fiber to keep you regular, and satiated. Add these to your favorite salad, or have a bowl with fresh shredded coconut and walnuts for extra omega-3.
Before you take new supplements, or make dietary changes, consult your healthcare professional to see what is right for you.