The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (5 page)

Similar to corn, this controversial bean is a common allergen. A recent report from the US Department of Agriculture’s Economic Research Service states that 93 percent of soy grown in the United States is genetically modified. Soy is high in
goitrogens
, compounds
that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and disrupt the endocrine system.

SOY FOODS TO AVOID

A common allergen, peanuts contain a carcinogenic mold called
aflatoxin
, which can affect those with liver conditions or candida. Peanut crops are heavily treated with pesticides and this can lead to further inflammation or allergic reactions. They are also high in omega-6 fatty acids, a pro-inflammatory fat, and conventional peanut butters are loaded with added sugar and trans fats.

Can’t survive without that morning caffeine jolt or afternoon pick-me-up? If you’re suffering from inflammation, consider nixing your caffeine habit. Caffeine propels the stomach to release its contents prematurely, injecting undigested food into the small intestine, where it can aggravate the digestive tract. Caffeine sends blood sugar soaring, raises blood pressure and heart rate, suppresses appetite, and disrupts sleep. To put the final nail in the caffeine coffin, it stresses the nervous system, which can interfere with cortisol levels. Some practitioners recommend avoiding raw cocoa powder as well, because cocoa (and any chocolate product) contains caffeine.

While the occasional glass of wine offers a positive hit of antioxidants, excess consumption of alcohol can increase the production of C-reactive protein (CRP), a marker of inflammation.

Many alcoholic beverages are loaded with sugar, which can wreak havoc on blood sugar levels, cause headaches, and suppress the immune system. Alcohol also destroys gut flora, an integral part of the digestive system. Poor intestinal flora can lead to a leaky gut, where particles of food break through the intestinal barrier and activate the immune system, inducing further inflammation and allergies.

Most citrus foods are acidic and can provoke inflammation in people with conditions such as gastroesophageal reflux disease (GERD), arthritis, and citrus sensitivities. To buffer the acidity, the body pulls from its pool of alkaline minerals such as calcium, magnesium, and potassium. Without this buffer, the acid can place undue stress on the body, leaving one susceptible to disease.

When used in moderation, though, lemons and limes can be a handy addition to an anti-inflammatory diet as they kick-start digestion and enhance liver detoxification. Once metabolized by the body, they leave alkaline minerals behind. Some other types of citrus also contain beneficial antioxidants and anti-inflammatory nutrients, and can be helpful if consumed sparingly. Overall, however, it is better to avoid them.

CITRUS FOODS TO LIMIT OR AVOID

Conventional animal products from large, industrial animal farms—the biggest producers of meat in the US—cause inflammation for a variety of reasons. Animals are fed hormones and antibiotics, which has caused a growing worldwide problem of antibiotic resistance. As determined by the Food and Drug Administration (FDA), and reported in
The Atlantic
(October 2014), 80 percent of all antibiotics sold in the United States are given to animals, and bacteria have begun to adapt to these drugs. This reduces the efficacy of antibiotics in humans and makes illnesses more difficult to treat.

Animals are often fed fare that is different from their natural diet. In feedlots, animals are mostly given grains like wheat and GMO corn, along with GMO soy—all of which are pro-inflammatory. Grain-fed animals also yield meat that is higher in inflammatory omega-6 fatty acids. As the old adage says, “Garbage in, garbage out.” But you can avoid this dilemma.

Choose organic products from animals raised without hormones or antibiotics, with outdoor access, and fed a mix of grass and grain. If you don’t have access to organic meat, check with your local farmer—sometimes farms follow organic practices, but cannot afford to become certified organic (it’s very expensive to do so). Simply ask! You may find it’s easier to access naturally raised meats and dairy than you thought.

FEEDLOT ANIMAL FOODS TO AVOID

There is no getting around it: White, refined sugar is harmful to health. It spikes blood sugar, which increases the production of inflammatory cytokines (the chemical messengers involved in our immune response). Sugar also produces advanced glycation end products (AGEs), substances that damage cells and play a role in aging and disease.

As if that weren’t bad enough, sugar also damages teeth, robs bodies of vitamins and minerals, causes mood swings, and inhibits immune systems.

Processed foods contain many ingredients that contribute to inflammation: chemicals, preservatives, unhealthy fats, excess sugars, additives, artificial food dyes, refined carbohydrates, and synthetic vitamins and minerals the body cannot process, and more.

As a general rule, if there is an ingredient on a food label you can’t make at home or you won’t find in nature, the best practice is to leave the product on the shelf.

According to Health Canada, eggs are a top allergen in North America and can be difficult to digest; many people are sensitive or intolerant to their protein. Feedlot eggs are particularly high in inflammatory nutrients, such as omega-6 fatty acids.

While this information applies to many, it’s good to note that some people may be able to eat eggs even though they’re on the “foods to avoid” list. For more information on why this is the case, refer to Foods with Sensitivity Alerts (see
here
).

And on the flip side, organic pastured eggs are a great source of protein, vitamin D, omega-3 fatty acids, and B vitamins—especially choline, which is essential to the nervous system.

This family of vegetables includes tomatoes, white potatoes, eggplant, peppers, and tobacco. Nightshades contain alkaloids that can cause gastrointestinal upset, and may aggravate inflammation in conditions like rheumatoid arthritis and osteoarthritis, headaches, lupus, kidney disease, gout, hypertension, and cancer.

Nightshade foods may also leach calcium from bones and redistribute it to places where it shouldn’t be, like joints, kidneys, and arteries.

And, again, while this information applies to many, it’s good to note that some people may be able to eat vegetables in the nightshade family even though they’re on the “foods to avoid” list. For more information on why this is the case, refer to Foods with Sensitivity Alerts (see
here
).

The good news: After reading about which foods to avoid, it might seem there’s nothing left to eat.
Not true.
There is an abundance of foods you can enjoy and the recipes in this book show you how to prepare them deliciously. You won’t feel deprived in the least!

Generally speaking, vegetables and fruits are your anti-inflammatory best friends. The following foods and food groups are packed with nutrients that prevent or reduce inflammation. Eat up!

•
Allium vegetables.
Onions, garlic, leeks, shallots, scallions, ramps, and chives offer a host of benefits. Onions are a rich source of vitamin C and quercetin (which helps relieve allergy symptoms). Onions also contain
onionin A
—a molecule that targets the immune system to prevent unwanted inflammation. Garlic is no slouch either; it contains a range of sulfurous compounds that reduce inflammation throughout the body, plus it has antiviral and antibacterial properties.

•
Apple cider vinegar.
Made from fermented apples, apple cider vinegar is a good source of probiotics and can help boost stomach acid levels. Apple cider vinegar has long been used to address a wide variety of inflammatory conditions, including Crohn’s disease, colitis, arthritis, diabetes, colds, and flu. Be sure to select raw, unpasteurized apple cider vinegar to maximize its health benefits.

•
Basil.
Eugenol
, a volatile oil found in basil, inhibits the enzymes that produce inflammation (and actually affects the same enzymes targeted by NSAIDs).

•
Berries.
Blueberries, raspberries, blackberries, and strawberries are potent sources of antioxidants that combat cellular damage and inhibit the enzymes that promote inflammation. Berries are also high in fiber, which benefits the digestive tract, cardiovascular system, and blood sugar levels.

•
Bone broth.
Bone broth, prepared with organic animal bones, simmered for at least several hours, contains the amino acids glycine, proline, and arginine. It helps support the digestive tract by bringing digestive juices to the gut, and reduces joint pain.

•
Coconut oil and extra-virgin olive oil.
Coconut oil is a healthy saturated fat that is especially high in lauric acid, which enriches brain function and the immune system. It is easily digested and used immediately by the body for energy rather than being stored as fat.

Extra-virgin olive oil contains numerous polyphenols that reduce the chemical messengers and enzymes that lead to inflammation.

•
Dark leafy greens.
Dark leafy greens contain the antioxidant vitamins A, C, E, and K, which combat cellular damage that can contribute to inflammation. They’re also great sources of anti-inflammatory omega-3 fatty acids and B vitamins, which help manage stress and nourish the nervous system.

•
Dill.
This herb helps neutralize carcinogens and is used for digestive problems like gas, indigestion, and constipation.

•
Fennel.
This sweet vegetable contains a number of anti-inflammatory phytonutrients, but it is especially high in a compound called
anethole
. It has anti-inflammatory and anti-cancer properties, and helps shut down the signaling process that triggers inflammation. Fennel also contains antioxidants and immune-boosting nutrients.

•
Fish.
Wild salmon, sardines, anchovies, mackerel, and halibut are wonderful sources of omega-3 fatty acids—the healthy fats. Salmon, in particular, is high in two omega-3s called EPA and DHA, which help produce anti-inflammatory molecules.