An anti-inflammatory diet is a healthy eating pattern that helps reduce inflammation in the body. It emphasizes fresh, unprocessed foods that are rich in fiber, healthy fats, and antioxidants.
• Reduces inflammation
• Supports metabolism
• Regulates blood sugar
• Promotes fullness
An anti-inflammatory diet should include these foods:
• Fermented foods: Yogurt, kefir, and kimchee, carrot kanji, fermented millets.
• Fruits and vegetables: Colorful fruits and vegetables like berries, leafy greens, tomatoes, grapes, and cherries
• Whole grains: Oats, whole wheat, brown rice, and pot barley
• Legumes: Beans, lentils, and chickpeas
• Healthy fats: Oils rich in omega 3 fatty acids , flaxseed oil ,canola oil ,Olive oil, nuts, and fatty fish like salmon, trout, and sardines
• Herbs and spices: Turmeric, ginger, rosemary, cumin, garlic, cinnamon, cardamom, and chili flakes
• Tea: Green, white, and black teas, which are high in antioxidants
• Anti – Inflammatory Drinks
INGREDIENTS
• RAW TURMERIC
• CARROT
• BLACK PEPPER
• GINGER
INGREDIENTS
• CABBAGE
• WHEATGRASS
• Sugary beverages like soda, fruit juices, and sugar-sweetened drinks
• Refined carbs like white bread and white pasta
• Processed meats like hot dogs, bologna, and sausages
• Processed snack foods like chips, crackers, and pretzel
• Certain oils like soybean, corn, sunflower, safflower, grape seed, cottonseed, and wheat germ oils
Gluten can be inflammatory because it can trigger an immune response that damages the intestinal tract and other parts of the body. This can lead to inflammation, which is the body's natural response to protect and heal itself.
Lactose itself is not inflammatory, but dairy products can be associated with inflammation for a number of reasons:
Saturated fat
Full-fat dairy products like cheese, cream, and whole milk are high in saturated fat, which can increase inflammation.
Lactose intolerance
People who are lactose intolerant may experience bloating, cramping, and diarrhoea after consuming dairy. This is because their bodies can't digest the lactose in milk.
Milk protein allergy
People who are allergic to the proteins in milk, like casein and whey, may experience an allergic response.
By reading and understanding anti- inflammatory Diet and Foods we can conclude that we are the best judge of our body. There might be some particular food groups that suit someone and maybe the same food group or food doesn't suit someone at all. So one can follow anti - inflammatory diet and can eliminate few food groups which are listed above and can keep a count of their symptoms for better understanding of their body for a healthier and better approach.
