{"id":7024,"date":"2022-01-10T10:54:00","date_gmt":"2022-01-10T15:54:00","guid":{"rendered":"http:\/\/68.183.58.104\/learn\/?p=7024"},"modified":"2022-01-12T11:45:09","modified_gmt":"2022-01-12T16:45:09","slug":"the-ultimate-anti-inflammatory-diet-guide","status":"publish","type":"post","link":"https:\/\/peachvitamins.com\/learn\/the-ultimate-anti-inflammatory-diet-guide\/","title":{"rendered":"The Ultimate Anti-Inflammatory Diet Guide"},"content":{"rendered":"\n

What is Inflammation?<\/h2>\n\n\n\n

Inflammation<\/strong> is a complex response to a stressor, such as an injury. Most people divide inflammation into two types:<\/p>\n\n\n\n

  1. Acute Inflammation<\/strong>
    1. Acute inflammation is a short-term inflammation that is typically localized to one area of the body. It occurs in response to injuries like sprains, cuts, and bug bites, or stings. Swelling, redness, and heat and\/or pain in the affected area characterize acute inflammation. This type of inflammation is necessary for healing from acute injury or illness; it is part of how the immune system<\/a> responds and delivers white blood cells, lymph fluid, and other biological healing agents. <\/li><\/ol><\/li>
    2. Systemic Inflammation<\/strong>
      1. Chronic, systemic inflammation is the more dangerous type, as it can go unnoticed for years and is a major contributing factor to diseases like autoimmune disorders, inflammatory bowel disease, arthritis, cancer, heart disease, diabetes, and even mental health disorders<\/em>. <\/li><\/ol><\/li><\/ol>\n\n\n\n

        One of the best things people can do to address inflammation is focus on reducing inflammatory foods and eating more anti-inflammatory foods. <\/span><\/p>\n\n\n\n

        How Do I Eat an Anti-Inflammatory Diet?<\/h1>\n\n\n\n

        An anti-inflammatory diet<\/strong> requires a two-pronged approach:<\/p>\n\n\n\n

        1. Reduce inflammatory foods<\/li>
        2. Eat plenty of anti-inflammatory foods<\/a><\/li><\/ol>\n\n\n\n

          Reducing Inflammatory Foods<\/span><\/i><\/h2>\n\n\n\n

          The worst drivers of inflammation are bad fats, sugar, processed foods, and foods to which people are allergic or sensitive.<\/span><\/p>\n\n\n\n

          Original image: Lucasmartin2<\/p>\n\n\n\n

          Bad fats include refined seed and vegetable oils, such as soybean oil, cottonseed oil, and corn oil. Not only are these fats full of inflammatory omega-6 fatty acids, it also extracted them with lots of chemicals. The absolute worst type of fat to look out for is trans fat.<\/em> <\/span><\/p>\n\n\n\n

          Trans fats are hydrogenated or partially hydrogenated oils \u2014 liquid oils that have had hydrogen atoms added until they become solid saturated fats. Lots of processed food products use tricky labeling \u2014 they will say \u201ctrans fat free\u201d on the front, but contain \u201cpartially hydrogenated soybean oil\u201d in the ingredients. They can make these claims because they alter the suggested serving size. <\/span><\/p>\n\n\n\n

          For example, half of a cinnamon roll may only have 0.45 grams of trans fat, so the company does not have to claim the trans fats in the serving (they are <\/span>only legally required to put it on the label if it has 0.5 grams or more of trans fat<\/span><\/a>). But if you eat a whole cinnamon roll, you get almost a gram of trans fat. All <\/span>health professionals agree that trans fats are terrible for you and should be avoided at all costs<\/span><\/a>, so read the ingredients in your food and avoid hydrogenated oils<\/strong>. <\/span><\/p>\n\n\n\n

          Researchers are increasingly linking sugar with inflammation<\/em>. Most Americans do not know how much sugar they\u2019re consuming. It\u2019s easy to lose track when sugar is hidden in virtually every processed food product! I have even seen sugar in plain canned beans. By far the worst culprit is high fructose corn syrup, but food manufacturers hide sugar under many tricky names. <\/span>This article gives a rundown on hidden sugars, and on the right hand side of the page there is a list of 61 names for sugar<\/span><\/a>. <\/span><\/p>\n\n\n\n

          Processed foods are typically so tasty because they have some combination of bad fats, sugar, and refined carbohydrates. These are the exact prerequisites for inflammation. The more you can do to avoid packaged food and eat real, whole foods<\/strong>, the better off you are in terms of inflammation.<\/span><\/p>\n\n\n\n

          The above advice is pretty simple, but dealing with food allergies and sensitivities<\/em> is trickier. On our blog, we have a quick post about <\/span>5 keys to managing food allergies<\/span><\/a>. Most true food allergies occur in response to one of the top 8 most allergenic foods<\/strong>: dairy, eggs, fish, shellfish, peanuts, tree nuts, soy, and wheat\/gluten. <\/span><\/p>\n\n\n\n

          However, many people are allergic or sensitive to other foods, such as corn, coconut, or nightshades (peppers, tomatoes, potatoes, eggplants, and other plants in the nightshade family). By unknowingly continuing to eat foods they\u2019re allergic or sensitive to, people constantly provoke an immune response, which increases inflammation. <\/span><\/p>\n\n\n\n

          The first step in reducing inflammation from food allergies<\/strong> is to remove the offending foods from your diet. People either do an elimination diet<\/em> or food allergy testing<\/em> to figure out which foods they should remove. The autoimmune protocol<\/a> and Wahls protocol<\/a> are good places to look for elimination diets designed to address chronic illness.<\/span><\/p>\n\n\n\n

          Eating Anti-Inflammatory Foods<\/span><\/i><\/h2>\n\n\n\n

          The most anti-inflammatory foods<\/strong> are whole and natural. An anti-inflammatory diet<\/strong> should emphasize:<\/span><\/p>\n\n\n\n

          \u00a9Rick Ligthelm<\/p>\n\n\n\n