Anti-Inflammatory Diet
Anti-Inflammatory Diet
David Leopold, M.D.
ü Increase omega-3 fatty acid consumption for fish and flax oils.
ü Decrease consumption of omega-6 fats, including margarine, corn oil, and shortenings.
ü Whole foods are generally better than supplements.
ü Primary focus is on eating whole grains, fruits, and vegetables.
ü Protein is primarily from eating beans, lentils, fish and poultry.
ü The principle dietary fat is olive oil.
ü Eat no more than 4 eggs per week.
ü For desert—use fresh fruit.
ü Do not eat trans-fatty acids.
ü Inflammation can be caused by immunoglobulins that re produced from food sensitivities. Common food triggers to immunoglobulins inflammation include wheat gluten, dairy, refined sugars, corn, soy, shellfish, nuts, seeds, yeast and caffeine.
ü Oxidative stress causes inflammation, which is reversed by anti-oxidants. Consume foods or supplement with vitamin C, vitamin E, carotenoids, zinc, copper, selenium, and polyphenols.
POLYPHENOLS: teas, fruits, dark chocolate, vegetables, and legumes.
ISOFLAVONES: soy, including tempeh, tofu, and miso.
CAROTENOIDS: orange fruits, tomatoes, spinach, kale.
FLAVONOIDS: green tea, dark berries, citrus fruits, tomatoes and greens.
ü Supplementation of omega-3 fatty acids greater than 1000-2000 mg per day must be coupled with appropriate supplementation of anti-oxidants.
ü Probiotics neutralize harmful pro-inflammatory gastrointestinal flora. Supplementation should include a daily dose of 3 billion live active freeze dried or living bacteria.
ü Increase fiber from whole grains, fruits, vegetables, legumes and soy.
The following foods should be avoided in the anti-inflammatory diet:
Foods high in arachidonic acid: red meats, pork, saturated animal fats, egg yolks.
Any more than one alcoholic drink per day stimulates inflammation.
More than one cup of caffeinated beverage (coffee, tea, cocoa, and cola drinks) increases inflammatory markers.
Sunflower, safflower, cottonseed, and corn oils should be avoided, especially in processed foods.
No trans-fats or hydrogenated oils, which are found in processed foods with a long shelf life, such as snack foods, cookies and chips.
No high fructose corn syrup, found in many processed foods, including salad dressing, ketchup, and sugary drinks. These are pro-inflammatory.
It takes 8 weeks to 6 months for these dietary changes to produce great results, but good results are often observed after 4 weeks.
Adaptation of the anti-inflammatory diet has a high dose of satisfaction from patients.
Additional health benefits to the anti-inflammatory diet is a potentially lowered risk of cancer, cardiovascular disease and other chronic diseases such as atherosclerosis and diabetes.
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