The Short–Cut Notes To “The Best Low Inflammatory Diet is to Eat the Following:
1. Plenty of green leafy vegetables: ideally fresh and not cooked. If cooked, hide them in fresh organic tomato sauce or Bone broth.
2. Organic, wild salmon as often as feasible or possible.
3. Drink plenty of water at least 64 ounces per day: avoid artificial sugars other than Stevia
4. Eat other vegetables that have a deep color like tomatoes (for the lycopene which has been proven to decrease colon & prostate cancer), broccoli, green beans, radishes, squash.
5. Increase Omega 3 intake as natural as possible to 2000-4000mg if your MD says it is ok. Salmon, wild fish, Chia seeds and Walnuts have a good deal of Omega 3.
6. Eat Bone Broth ideally with organic bones.
7. Olive Oil and Coconut Oil: are good oils to eat.
8. Nuts and Seeds: if your MD says its ok and do not have a history of diverticulitis.
9. Seaweed: my favorite is Costco Kirkland seaweed. Still waiting to do research to be sure excess seaweed does not increase risk of radiation given most seaweed comes from Korea area.
11. Meats: still very controversial: lean organic meats– are better to eat for patients with diabetes than carbohydrates, but meats in general do increase inflammation.
Causes of Chronic Inflammation:
A number of lifestyle factors can cause chronic inflammation. These include:
1. Sugar and refined starch
Some sites also note to avoid agave, which may be low in glucose but super high in fructose, which creates its own set of problems.
2. Vegetable oil Many vegetable oils are high in omega-6 fats, reducing your body’s critical balance of omega-3 to omega-6 fats. While omega-6 fatty acids are not bad in and of themselves, when your body gets out of balance, inflammation can result. That’s why I recommend cooking with just a tiny amount of coconut oil, which contains medium chain fatty acids. Olive oil is okay in small amounts as it is a monounsaturated oil. Avoid corn, soybean, safflower, etc. oils and products that contain them- like vegan “butter” spreads and mayonnaise.
3. Dairy products Dairy can cause inflammation in some people because your body recognizes it as a foreign invader and fights it with an inflammatory response. That’s because the human body does not process the high levels of protein (casein) or sugar (lactose) in dairy products well. If you feel tired or run down after a heavy load of cheese, dairy, consider refraining for a time to see how you feel. This could be a sign that it is causing an inflammatory reaction.
4. Red meat Eating non-grass fed red meat produces a chemical called Neu5gc. The body produces an inflammatory immune response to it. Some people predisposed to Gout, often react poorly to red meat. Be aware that in The body produces an inflammatory immune response to it.
5. Wheat, rye, and barley These grains all contain the common allergen, gluten. When an allergen enters the body, the result is an immediate inflammatory immune response.
6. Foods high in trans fats When you eat trans fats (hydrogenated oils found in many processed foods), they create low-density lipoproteins. LDLs feed inflammation.
7. Processed CornYou’d be shocked at just how much corn there is in processed foods. The food processing industry uses a number of corn derivatives such as high-fructose corn syrup, corn starch, corn oil because it is cheap and plentiful. In its refined form, corn spikes blood sugar, leading to an increased insulin and inflammatory response.
8. Peanuts Peanuts are one of the most common food allergens. There are naturally occurring molds found on peanuts. Even if you don’t have an anaphylactic response to peanuts, your body may recognize them as foreign invaders and create an inflammatory response.
9. Foods containing chemicals The human body has not evolved to eat artificial chemicals such as additives, preservatives, food coloring, and the many other chemicals found in processed foods. Because your body doesn’t recognize these things as foods (and with good reason – they aren’t!), it launches an immune system response.