Whole grains might help fight inflammation, according to a study in the Journal of Nutrition. That's why Gariglio-Clelland highly recommends starting your day with a bowl of oatmeal or whole-wheat toast.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible: refined carbohydrates, such as white bread and pastries. French fries and other fried foods. soda and other sugar-sweetened beverages.
The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream.
Not so fast – butter has a few problems, too.
Casein, the protein found in dairy, can be an inflammation trigger for people with gut problems such as leaky gut syndrome, IBS, and autoimmune conditions.
Nightshade vegetables, such as potatoes, tomatoes, and eggplants, contain solanine. This substance may increase the leakiness of the intestines and affect the gastrointestinal microbiota, indirectly increasing the inflammation relating to arthritis.
The most anti-inflammatory proteins come from plants, such as legumes, and from fish rich in omega-3 fats, says Dr. Ricker. Fish, particularly fatty fish that's low in mercury, (halibut, herring, mackerel, salmon and sardines). In excess, mercury can damage the nervous system of adults and fetuses.
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory.
Yogurt protein and probiotics, such Lactobacillus bulgaricus and Streptococcus thermophilus, have anti-inflammatory and immunomodulatory roles. In several interventional studies, daily yogurt consumption has been shown to prevent gut microbiota alteration, a common consequence of chronic opioid use.
Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.
Bananas are not a typical choice for people with arthritis, but the antioxidant and anti-inflammatory properties in them may aid in protecting the body against certain oxidative stress.
Refined Carbs
"The consumption of sugars found in refined carbohydrate products like white bread and pasta have been found to increase the formation of advanced glycation end products (AGEs), compounds linked to inflammation," Batayneh says.
A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.
Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation.
70% cocoa dark chocolate is rich in antioxidants, which have some major anti-inflammatory effects. Flavanols help to reduce inflammation and keep the cells that line the arteries healthy. Antioxidants fight inflammation and free radicals, which can help your immunity and reduce your risk of disease.
Practice makes perfect, at home or eating out
More good news: Making a few changes — like choosing whole grain breads instead of white bread, or adding a few fruit servings — can start making an immediate difference, though it may take up to six weeks for some people to see a significant change.
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
Omega-3 fatty acids
Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.
Overall, our study compared the separate impacts of three types of dairy foods on chronic inflammation and found that only yogurt intake was linked with lower levels of chronic inflammation.