As we discuss inflammatory and anti-inflammatory foods we must understand the difference in body types. There were four body types that require slightly different blends of carbohydrates fat, and proteins. These can be divided into two basic groups one the high complex carbohydrate low-fat and the other being high-protein low carbohydrate. If you’re in a high complex carbohydrate low-fat group then foods like eggs, butter, salt, redmeat and some spices could be a problem. If you’re in the high protein low carb group than refined carbohydrates sugars grains could be a problem. So it’s important to know what body type you have as you review the following list of anti-inflammatory foods. Also any food that you’re allergic to can be pro-inflammatory even on the list of anti-inflammatory foods. For instance the nightshade family can be pro-inflammatory if you’re allergic to them. They include: potatoes (Solanum tuberosum), tomatoes (Lycopersicon esculentum), many species of sweet and hot peppers (all species of Capsicum, including Capsicum annum), and eggplant (Solanum melongena). Less well know, but equally genuine nightshade foods include ground cherries (all species of Physalis), tomatillos (Physallis ixocapra), garden huckleberry (Solanum melanocerasum), tamarillos (Cyphomandra betacea), pepinos (Solanum muricatum), and naranjillas (Solanum quitoense). Pimentos (also called pimientos) belong to the nightshade family, and usually come from the pepper plant Capsicum annum. Pimento cheese and pimento-stuffed olives are therefore examples of foods that should be classified as containing nightshade components. Although the sweet potato, whose scientific name is Ipomoea batatas, belongs to the same plant order as the nightshades (Polemoniales), it does not belong to the Solanaceae family found in this order, but to a different plant family called Convolvulaceae.
So as you read the list of anti-inflammatory foods keep in mind that your body type might preclude some of these foods as well as your food allergies.
Inflammation is one of the body’s defense mechanisms. Inflammation results in increased blood flow in response to infection and certain chronic conditions. Symptoms of inflammation include redness, swelling, pain, and heat.
But when inflammation becomes uncontrolled then it becomes the soil for chronic disease. Besides foods, stress, obesity, toxicity and an acidic chemistry help produce uncontrolled inflammation in the body.
Diseases that arise from inflammatory chemistry can be the following: Autoimmune disorders, Obesity, allergies, Alzheimer’s, anemia, ankylosing spondylitis, asthma, autism, arthritis, carpal tunnel syndrome, celiac, Crohn’s disease, congestive heart failure, Chronic Fatigue Syndrome, eczema, fibromyalgia, fibrosis, gallbladder disease, Gerd, Guillain-Barré , Hashimoto’s thyroiditis, heart attack, kidney failure, lupus, multiple sclerosis, neuropathy, pancreatitis, psoriasis, polymyalgia rheumatica, rheumatoid arthritis, scleroderma, stroke, surgical complications, many other pain disorders.
Specifics vary from diet to diet, but in general anti-inflammatory diets suggest:
- Eat plenty of fruits and vegetables. (Match with body type)
- Minimize saturated and trans fats.
- Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
- Watch your intake of refined carbohydrates such as pasta and white rice.
- Eat plenty of whole grains such as brown rice and bulgur wheat. (Match with body type)
- Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods. (Match with body type)
- Avoid refined foods and processed foods.
- Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.
- Dark leafy greens
- whole grains (Match with body type)
- Extra-virgin olive oil,
- Red wine
- Grass-fed beef, (Match with body type)
- Oily fish
- Cocoa, 70% pure cocoa
- Broccoli ,
- chili peppers,
- Garlic and onions
- Tart cherries