A handful of small studies have suggested that people who drink A2-only milk may be less likely to experience digestive upset and might have lower levels of systemic inflammation.
Oats are also rich in antioxidants and are the only food that contains a compound called Avenanthramide that gives it, among other things, anti-inflammatory properties.
For most people, dairy does not cause inflammation, and there is no need to avoid it. Many dairy-containing foods may be eaten as part of a healthy diet. In addition, there are many non-dairy, plant-based milk alternatives on the market for those seeking out other options.
We get saturated fat from foods like meat, poultry, eggs and coconut oil, but also from higher-fat dairy products such as cheese, cream and whole milk. Because of the inflammatory effects seen from saturated fat, higher-fat dairy products are considered inflammatory foods.
Cow's milk alternatives
Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.
Although milk has some inflammatory properties, cow milk is considered to be one of the best beverages for arthritis. Make sure you are lactose tolerant and you are not experiencing inflammation after drinking milk. The nutrients present in milk ensure that your bones become stronger against fractures and pains.
Another study, published in Nutrients, found that yogurt consumption was associated with lower levels of inflammatory markers, and as the study authors note, “may be an important part of a healthy diet, designed to mitigate systemic inflammation.” Cohen recommends plain Greek yogurt, which has more protein than other ...
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent.
Hence, oat and its components have been investigated and recognized as beneficial anti-inflammatory agents (15, 16). However, some studies have reported that oats actually have no anti-inflammatory effects (17, 18).
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
Oat milk has the added benefit of being both nut-free and dairy-free, which is a plus for those who may have nut allergies. And oat milk has a higher fat and protein content than almond milk, which helps with satiety."
Saturated fats are typically fats found in animal products or certain oils such as coconut or palm oil. There is strong evidence that shows that foods too high in saturated fats can cause inflammation by mimicking the actions of something called a lipopolysaccharide.
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.
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.
Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.
Low-fat milk, cheese, and yogurt can also provide vitamin D and calcium, which may help to strengthen the bones. Scientists have found evidence of low vitamin D levels in people with OA. Consuming more vitamin D through fortified dairy foods and regular, safe, exposure to sunlight may offer benefits for people with OA.