Inflammation can be a specific symptom (a consequence of, for example, periods of excesses) or a more serious problem (chronic inflammation). Whatever the cause and how it manifests itself, food plays a key role in both preventing it and relieving it.
How does this explain Leire Lopez-Irançonutritionist of the FEMM clinic, the connection between diet and inflammation is very close, and it happens in two directions: “The type of food you eat is key to fighting inflammation. as they can reduce or, conversely, aggravate their symptoms.
In this regard, specialists from the Harvard University Medical School (USA) recently published a report (Fight inflammation) in which they analyze why the type of diet is so critical in cases of inflammation, especially chronic inflammation:Digestive bacteria release chemicals that can stimulate or suppress inflammation.. The types of bacteria that inhabit the gut and their chemical by-products differ depending on the food we eat, so some foods promote the growth of bacteria that stimulate inflammation, while others promote the growth of microorganisms that help suppress it.
“Anti-Inflammatory Diets”: The Whole Truth
In their report, American experts warn against current distribution anti-inflammatory diets which, despite its popularity, is not based on scientific evidenceand recommend the Mediterranean diet and the DASH diet as reliable guides in this regard.
In a similar vein, López-Iranço comments to CuídatePlus that what is meant by an “anti-inflammatory diet” per se has nothing to do with a restrictive and temporary diet, “but rather it is a meal plan (as well as a lifestyle) effectively acts against inflammation and at the same time provides the additional amount of energy that the body needs and contribute to its proper functioning.
According to the nutritionist, This plan is based on foods that improve digestion, reduce swelling, and counteract the constant feeling of fatigue.“giving priority to fresh and seasonal produce, including foods rich in antioxidants, fiber, minerals, omega-3s and various vitamins.”
Polyphenols and omega-3 against edema after vacation
Although their symptoms are similar, it is possible to speak of different types of inflammation, and One of the most frequent is the one that arises as a consequence of specific situations or excesses.as is often the case in summer, for example, “a time when certain types/styles of food and drink are overindulged, which can have a negative impact on health, leading to bloating or fluid retention and favoring inflammation,” says López-Iranço, who recommends in these cases to pay special attention to the following products:
Fruits and vegetables
Choose fresh and seasonal “Because they are rich in antioxidants and phytonutrients that help fight inflammation,” says the nutritionist.
In this sense, Harvard experts emphasize the role of polyphenol-rich foods and refer to a review published in British Journal of Nutrition which summarizes a series of studies, support the potential of these nutrients to reduce body inflammation and improve the function of the cells that line blood vessels, among other properties. “Foods rich in this nutrient include onions, turmeric, red grapes, green tea, cherries, plums, and dark green leafy vegetables (spinach, kale…),” the report’s authors note.
Fish
Both López-Iranço and American researchers agree that one of the best options for solving this problem is oily fish (salmon, tuna, sardines, and trout), as they are rich in omega-3 fatty acids, which the Harvard Paper notes have extensive and compelling scientific evidence for their anti-inflammatory properties.. Olive oil and flaxseed oil are also good options due to their high content of this nutrient.
whole grains
The nutritionist especially recommends quinoa, brown rice, and oats: “They are rich in fiber and have a lower glycemic index. compared to refined carbohydrates.
Nuts and seeds
Almonds, walnuts, chia seeds and flax seeds are a source of healthy fats and also have anti-inflammatory properties.
spices
The best choices are turmeric, ginger, cinnamon, and black pepper “because of their well-known anti-inflammatory properties, which are very helpful in the swelling process.”
Green tea
“This method contains antioxidant compounds, including polyphenols, which may help reduce inflammation in the body.“.
Proper and effective adherence to an anti-inflammatory diet also means avoiding a number of foods, because, as López-Iranço explains, “Some products contain ingredients that fire inflammation. This applies to sugary drinks, ultra-processed foods, and pre-cooked meals. They all contain high doses of trans fats, as well as refined flour and sugar, which increase the body’s inflammatory response and make it difficult to prevent inflammation, especially chronic inflammation.”
Enter the menu to “blow away”
The FEMM clinic dietitian offers two standard menu guides for cases of pinpoint edema:
Guide 1:
- Breakfast: Kefir with chia seeds, red fruits and almonds.
- Food: Quinoa with chicken and wild asparagus.
- Dinner: Grilled salmon salad with avocado, tomatoes and seeds.
Guide 2:
- Breakfast: Whole grain toast with avocado, scrambled eggs and watermelon.
- Food: Spinach salad, cherry tomatoes, cucumber, hard boiled egg and lemon and olive oil dressing. Türkiye with home ratatouille.
- Dinner: Hake in green sauce and seasonal vegetables.
What to eat when the problem is chronic
If the inflammation persists for a long period of time, a specialist should be consulted because, as López-Iranço points out, chronic inflammation is dangerous and leads to very harmful pathologies: “This is a negative condition associated with a large number of serious diseases such as metabolic syndrome and cardiovascular disease.”
The authors of the Harvard Medical School report call chronic inflammation the “silent thief” and emphasize its association with the risk of developing pathologies such as Alzheimer’s disease, diabetes, arthritis or depression.
The recommended dietary guidelines are essentially the same as those for specific inflammation, although there are options that should be further promoted in the diet for chronic inflammation. This is the case fruits with a low glycemic index, the consumption of which, according to a nutritionist, should be a priority“especially if it’s red fruits like raspberries and blueberries. Cherries are also highly recommended as they contain antioxidants and have an anti-inflammatory effect on the body without providing excess glucose and fructose.”
“Quality proteins (organic or free-range eggs, white or blue fish, and raw meats) and legumes (a plant-based protein source) are also important for an anti-inflammatory diet,” says Lopez-Iranço, who also recommends including raw, unsalted nuts such as walnuts.which have very beneficial nutritional properties against inflammation.
Microbiota and inflammation: there is a relationship
On the other hand, inflammation (particularly bloating) accompanied by gas, slow digestion and a feeling of heaviness could be a clear sign of an imbalance in the microbiota, he told CuídatePlus. Mireia EliasInstituto Centta nutritionist and course coordinator Digestive health and microbiota, organized by this center:Microbiota and inflammation are closely linked. When our body becomes inflamed, the microbiota undergoes changes and the opposite happens. In addition, the microbiota is closely related to the immune response, since this (immune) system is localized in the intestine, and an imbalance in the composition of the microbiota can cause dysregulation of the immune response, violation of the integrity of the intestinal barrier or that there is inflammation due to inflammatory bowel disease.”
As Elias points out, both microbiota-altering factors and inflammation-causing factors are numerous (and overlapping): “EAmong them, insufficient rest; sedentary lifestyle, constant spikes in cortisol (stress hormone) associated with a hectic lifestyle; a low-nutrition, low-fiber diet; constant pecking between clocks; low sun exposure; spends little time in contact with nature and does not dedicate the necessary time, including self-care.”
The Importance of Digestive Rest
To combat both microbiota imbalance and inflammation, there are a number of recommendations explained by Mireia Elias:
“First of all, check if the main food groups are included in the daily diet (fruits, vegetables, legumes, oily fish, nuts and seeds, eggs…) and nutrients (carbohydrates, fats and proteins).”
“In addition,” the expert continues, “we must maintain balance and stability in the schedules. Our body works best when it is in homeostasis (balance), which helps prevent and reduce inflammation. This is achieved ineat more or less at the same timeby avoiding pecking and having a regular sleep schedule. Maintaining a stable schedule and avoiding repetitive meals keeps the GI tract working, which is absolutely essential, and gives it time to cleanse and/or regenerate from within.”
Prebiotics and probiotics: allies with a double effect
Regarding specific nutrients and foods that are beneficial for both conditions, Instituto Centta nutritionist recommends taking prebiotic drugs (food for bacteria) and probiotics (bacteria themselves)among which are the following:
healthy fats
Seeds, nuts, avocados, oily fish, olive oil…
Antioxidants (polyphenols)
Present in fruits and vegetables (the more flowers, the better); nuts; roasted cocoa; spices such as oregano, black pepper, or ginger.
fast fermenting fiber
Oats, barley, seaweed, flax and chia seeds, fruits and vegetables (especially green bananas and mushrooms), potatoes, legumes…
fermented foods
Dairy like kefir; vegetables such as sauerkraut or white cabbage; Apple vinegar and kombucha.
“Including these specific groups in your daily diet helps reduce inflammation and promotes microbiota balance, but yes: always in the context of core health guidelines and with a holistic approach,” says Elias.
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