"To these, many people add herbs and spices like cinnamon, ginger, and turmeric. To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Other offenders include soda, juices, cookies and other baked goods, butter, cheese, ice cream, coconut products, candy, salad dressings, jarred tomato sauces, and processed and cured meats. "White flour leads directly to a pro-inflammatory state," Rimm says. Inflammation-promoting foods include white breads, cereals, white pasta, and other products made with refined flours, as well as white rice. Other studies have linked ultra-processed foods to shorter life spans, cancer, heart disease, heart attacks, strokes, and diabetes. "The biggest offender is anything with added sweeteners, whether that means cane sugar or any compounds used to add sweetness," Rimm says.Ī report published in December 2019 in Nature Medicine notes that sugars, grains, and extra salt in ultra-processed foods can change the bacteria in your gut, damage the gut's lining, and switch on inflammatory genes in cells. All of these ingredients are associated with promoting inflammation in the body. Worse, they're high in salt, added sugars (which can spike your blood sugar), and saturated fat (which can increase your "bad" LDL cholesterol). These foods have little nutritional value. Stay away from "ultra-processed" foods, which include just about anything that comes in a package - like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces. Chan School of Public Health.įor a quick start, let's boil it down to some dos and don'ts. The diet in general is almost as much about what you don't eat as what you do eat," says Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. It would make sense, then, to follow what's becoming known as the "anti-inflammation diet." Just one problem: "There isn't 'one' diet, although many people love to throw that term around. Just be mindful of general dos and don'ts.Ĭhronic inflammation - a state of persistent activation of the immune system - is an important part of many diseases, and diet is a big contributor to inflammation. There are no complicated rules to follow.
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