Anti-Inflammatory Diets: A Common Thread
If you read my last post, you may have been surprised by just how many foods fall into the category of “inflammatory” and thought, Surely I don’t have to eliminate all of those foods! Does everyone who wants to reduce inflammation have to stay away from that exact list of foods? For a whole 6 months? Does everyone who follows this crazy plan exhibit die-off symptoms? Surely eating better shouldn’t make me feel worse!
Here’s the deal. Consuming an anti-inflammatory diet can look a bit different depending on your own individual health goals, but generally any diet incorporating mostly plant-based, whole foods and avoiding processed, refined food products, sugars and artificial sugars, and hydrogenated/ trans fats will reduce inflammation. That is why there are so many different diets out there, many of which work really well to reduce inflammation and stimulate weight loss, because they all have this common thread: stop eating junk and focus on real foods.
I don’t advocate a “diet” for any of my clients because I find that it usually sets unrealistic expectations and a lot of times can lead to a lasting unhealthy relationship with food. I may advocate a “protocol” for a particular season while we target certain health conditions or symptoms, but these intensive protocols aren’t meant to last forever. Here I’ve listed some of the top diets, or protocols, that can reduce inflammation:
The Mediterranean Diet (plant-based whole-foods diet rich in fiber and healthy fats that allows grains and legumes, lean meats, and dairy in moderation).
The Paleo Diet (whole-foods diet that eliminates gluten and all grains, dairy, legumes, and refined sugars)
The Anti-inflammatory or Autoimmune Paleo Diets (Paleo diet that also eliminates common inflammatory triggers such as eggs, nuts, and nightshades)
The Elimination Diet (similar to the Anti-inflammatory Diet, eliminates commonly inflammatory foods for a specified amount of time, then items reintroduced one at a time)
The Real Foods Keto Diet (not to be confused with the popular all-you-can-eat bacon and cheese version—this diet eliminates virtually all carbohydrates and should focus on meats, plant-based whole foods rich in fiber, and healthy fats)
These diets are similar but nuanced, so how do you know which one is right for you? This is where I come in. I can help you figure out based on your health situation and lifestyle preferences which type of protocol will be best suited for you. I’m trained to evaluate the whole big picture—your health history, nutritional assessment, and biochemistry (labs), while also navigating your budget and the fact that you may travel all the time, or you don’t even know how to cook.
Although nutrition is never a one-size-fits-all, there are universal truths and actionable take-aways for you no matter where you’re starting from. Here’s how I suggest you start:
Pay more attention to the QUALITY of the food, rather than the quantity.
Shop the perimeter of the grocery store. Try to eat mostly whole foods (things that don’t come with a label).
Choose organic as often as possible. Use the EWG Dirty Dozen and Clean Fifteen guide to buying produce.
As a general rule, stay away from processed foods with more than 5 ingredients. Learn how to read nutrition labels for more than just calorie content.
Especially pay attention to the total carbohydrate (sugar) content. Some labels have begun separating natural sugars from added sugars, which is nice, but as a general rule the total combined should be no more than 10g of sugar per serving. As you start to pay more attention to these things you will soon realize that there is sugar in everything, and this awareness will help you to make smarter decisions about what to put on your plate.
Avoid genetically modified corn and corn products, vegetable oils, and conventional meats. Americans commonly consume too many omega-6s, found in vegetable oils (especially corn oil) and conventional meats because of the prevalence of corn and corn oil products in animal feed for cows and pigs. Remember, “you are what you eat eats.”
Incorporate these four components with every meal, three meals a day: protein, fat, fiber, and greens (coined The Fab Four by nutritionist Kelly LeVeque). Protein provides fuel for muscle tone and all sorts of metabolic processes. Healthy fat is essential for hormone production and is important for skin and other cellular functions. Fiber, which is found not only in grains, but also in fruits, vegetables, nuts and seeds, promotes gut health and improves cholesterol. Green vegetables in particular provide essential vitamins, minerals, and inflammation-fighting phytonutrients. These macronutrients (proteins, fats, and carbohydrates) work synergistically and your body will be able to utilize them far more efficiently when you consume them together.
Don’t worry, you don’t have to complete this list all at once. Start slowly improving each week by choosing one food group at a time. The only way that you are going to experience true and lasting success is if these changes become your new normal, so start in such a way that you’re not going to crash and burn a month or two down the road. Diet culture has played a big part in this, but remember, this is not a diet. As you learn to truly value your health, shifting your focus from pure convenience to wellness and longevity, these things will simply become second nature.