Columnist Nozaina : The anti-inflammatory diet helps to fight inflammation. Our immune system gets activated when the body identifies anything foreign, such as chemicals, invading microbes, or plant pollen. It triggers a process called inflammation. Many chronic diseases (diabetes, arthritis, depression, heart disease, cancer, and Alzheimer’s) are associated with chronic inflammation. One of the powerful tools to fight inflammation comes from the grocery store, not the pharmacy. Several experimental studies revealed that food components may have anti-inflammatory effects. The right choice of anti-inflammatory foods helps to reduce the risk of illness. You could accelerate the inflammatory disease process if you consistently choose the wrong food.
Many foods cause inflammation. Try to avoid or limit these foods.
- Fried foods, margarine, shortening, and lard
- Red meat (steaks, burgers) and processed meat (sausages, hot dogs)
- Soda and other sugar-sweetened beverages
- Refined carbohydrates such as pastries and white bread
Some foods are associated with increased risk for chronic diseases. Heart diseases and type 2 diabetes are linked with excess inflammation, which is an underlying mechanism for the growth of these diseases. Unhealthy food choices also contribute to weight gain. Weight gain is itself a risk factor for inflammation. Numerous studies suggest weight gain is not the sole driver of inflammation. Some food ingredients or components have independent effects on inflammation.
An anti-inflammatory diet should include
- Olive oil and tomatoes
- Nuts like walnuts and almonds
- Green leafy vegetables (kale, spinach, and collards)
- Fruits such as cherries, oranges, strawberries, and blueberries
- Fatty fish (tuna, mackerel, salmon, and sardines)
Numerous vegetables and fruits possess anti-inflammatory properties. Apples, blueberries, and leafy greens are high in natural polyphenols and antioxidants, which are protective compounds found in plants. Studies also linked nuts with decreased markers of inflammation and a reduced possibility of cardiovascular disease and diabetes. Coffee contains anti-inflammatory compounds and polyphenols, which may protect against inflammation.
The Mediterranean diet includes vegetables, nuts, whole grains, fruits, fish, and healthy oils that reduce inflammation. In addition to reducing inflammation, a less processed, more natural diet has considerable effects on emotional and physical health. A healthy diet reduces the risk of chronic inflammation and improves the overall quality and mood of life.
Our gut does not only digest food. It’s a powerhouse for overall health, from boosting immunity to supporting mental health. Probiotics are good bacteria in our system, which play an important role in maintaining this balance and are essential for keeping the mind and body thriving.
There are two ways to get more good bacteria into your gut: dietary supplements and fermented foods. Fermented foods are an excellent natural source of probiotics. Fermentation is one of the oldest techniques of food preservation. Foods that are fermented go through a process of Lactofermentation in which natural bacteria feed on starch and sugar in food, creating lactic acid. Fermented foods are made by adding microorganisms (yeast or bacteria) to food sources. When we add yeast to sweetened tea, it ferments and becomes kombucha.
Fermented foods gained popularity due to their health-promoting effects. Numerous fermented foods like kombucha, kefir, and fermented vegetables contain probiotics. Probiotics contain living microbes that can move to your gut and provide health benefits. They serve as food for good microbes living in the gut. Fermented foods have numerous health benefits such as improving digestion and decreasing the possibility of certain diseases (heart disease and type 2 diabetes). The best-fermented foods for gut health are the following.
Kefir is a fermented milk drink that originated in the Caucasus region a thousand years ago. We can use it in the palace of milk or buttermilk. The consistency of thick kefir is similar to yogurt. We can eat it as a dessert or breakfast. This tart light carbonated drink is made by adding kefir grains to room temperature milk and allowed to ferment for 10-24 hours. Kefir has diverse microbes. Several pieces of evidence reveal that kefir could benefit health in several ways. Control blood sugar levels in type 2 diabetes, reduce inflammation and weight. Kefir is a good source of minerals and vitamins (magnesium, phosphorus, vitamins A, B, C, and K).
Kimchi is a fermented mixture of vegetables and spices (cucumber, leeks, radish, cabbage, or sweet potatoes). Kimchi is a traditional Korean food that is now popular in the world. It comes in a variety of flavors depending on the seasoning, vegetables, and spices used.
Kombucha or fermenting sweet tea is made with a SCOBY, a symbiotic culture of yeast and bacteria. We can add herbs or fruits to create a variety of flavors. An analysis of fifteen animal studies revealed that kombucha helps to promote a diverse gut microbiome. Another study found an association between kombucha and anti-inflammatory effects.
Sauerkraut is a fermented cabbage. A little salty and a touch sour, this crunchy condiment is a good option for people who are using fermented food for the first time. We can eat it with meat, or on a sandwich. Raw sauerkraut is a good source of probiotics which have many benefits for gut health. Multiple studies involving IBS people revealed that sauerkraut consumption was linked with decreased symptoms after 6 weeks. Sauerkraut is rich in health-benefiting nutrients (iron, fiber, vitamins B6 and C).
Yogurt is a common food worldwide, made by mixing bacteria into milk. The slightly sour taste allows it to be used in various ways (marinades, smoothies, or sauces). Different types of yogurt are available, but those with no added sugar are best. An analysis of 100 studies found that yogurt is associated with several health benefits.
- Improve gut health
- Promote healthy body weight.
- Improve heart health, including blood fat, blood pressure, and cholesterol levels.
- Reduce the risk of colorectal cancer, breast cancer, and type 2 diabetes.
Apple cider vinegar contains live bacteria. It is made by adding yeast to apple juice and allowing it to ferment. Apple cider vinegar can be used in pickling, baking, soup, salad dressing, or other dishes. Many fermented foods are available at grocery stores. We can also prepare fermented foods at home. Regular consumption of fermented foods has positive effects on health.