This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
While inflammation is a natural process that, when experienced for short periods of time, can protect you from injury and infection. But, when your body is inflamed for a prolonged amount of time, known as chronic inflammation, it can cause a slew of negative health effects. Many people experience chronic inflammation in the United States but don’t realize it because it manifests as other health issues. The best way to get to the root of inflammation and treat it is through reworking your diet—the foods with the highest inflammatory markers are at the core of the Standard American Diet, so learning what foods trigger your inflammation and which ones heal it is crucial for getting your body back in balance. We asked Pamela Barton R.H.N., NNCP, founder of Butterfly Nutrition, what some of the best foods are to reduce inflammation in the body, and how to work them into balanced and delicious meals.
“Inflammation is a natural process in the body to help protect us against foreign invaders and pathogens as well as injuries. White blood cells come to the rescue to protect the injury site, we develop redness, swelling and heat,” Barton says, “This is called acute inflammation. Inflammation becomes a problem when it becomes chronic, due to too much “alarm” in the body at all times.” Things like toxins, certain foods, and stress are the biggest offenders of what causes inflammation to become chronic.
So what are some of the risks of your body being stuck in this “alarmed” state? “If we are not taking care of our bodies, inflammation will start taking a toll on our bodies by creating atherosclerosis, pain, weight gain and leaky gut. All of these can lead to our common chronic diseases.”
First of all, it’s important to know what foods trigger inflammation, so that you can know what to avoid, or at least cut back on. “Heavily processed foods, sugar, and it’s processed forms are the biggest inflammatory drivers. But also low-quality fats/trans-fats, which mostly come from a diet high in fried foods.” Additionally, inflammation can be caused by food sensitivities, the most common ones are gluten, dairy, corn, and soy. If you think that you may have sensitivities to one of these foods, consult with your doctor to come up with a plan of action.
If you don’t have any particular food sensitivities, cutting back on these foods and adding in foods that reduce inflammation is a good way to heal your body from the inside out. The most important thing to focus on when following an anti-inflammatory diet is whole, natural foods that are free of any preservatives or chemicals. “Your best bet is organic vegetables/fruit and sustainably raised (grass-fed/pasture raised) meat and fish as well as healthy fats,” she says, “Cleaning up your diet by only eating whole, unprocessed foods is a great way to start.” If you are unsure of how exactly to begin, Butterfly offers meal plan services specially designed for those wanting to reduce inflammation.
