Limit These Pro-inflammatory Foods:

Refined grains and added sugar.  Both can spike your blood sugar, which promotes inflammation.  Remove white rice, white potatoes, and white/wheat breads, refined crackers, pasta, pastries, pretzels and chips made with white, wheat, or other non-"whole" grain flours (Gluten Free varieties too).  Eliminate high sugary foods like sweetened coffees, teas, sodas, juices, cookies, candy, baked goods, breakfast bars, fruited and frozen yogurts, flavored oatmeal, and sweetened cereals.

Trans Fat:  These man-made, artery-clogging lipids increase bad cholesterol and decrease good cholesterol causing inflammation in our arteries.  To identify these dangerous fats, look for the words "vegetable shortening" or "partially-hydrogenated oil" in the ingredients list of packaged items.  They're often present in stick margarines, commercially baked goods and fried foods at restaurants. 

Saturated Fat:  While saturated fat may not be the villain it once was, much research indicates it can increase inflammation and your risk for heart disease.  Therefore, limit your consumption of fatty cuts of red meat (beef, pork and lamb), bacon, sausage, and other processed meats, full fat dairy including butter, yogurt, cheese, whole milk, and ice cream, and even coconut and palm oils.  These tropical oils are high in a particular type of saturated fat that may provide some health benefit but the research on them is too preliminary to recommend excessive consumption.  Stay tuned!

Add These Anti-inflammatory Foods To Your Diet:

Fiber:  This non-digestible carbohydrate slows down the absorption of glucose into your bloodstream minimizing spikes in blood sugar. High fibrous foods include legumes, dark green vegetables, whole intact grains, nuts, seeds and some fruits such as pears, apples and strawberries.  To better understand fiber's role in weight loss and overall health, read my previous column.   

Omega 3s:  These polyunsaturated fats found in some fish such as salmon, rainbow trout, tuna, herring and sardines suppress inflammation in our bodies.  They also lower cholesterol and stabilize our heartbeat.  To benefit you'll need to consume these fish healthfully prepared - baked, broiled or grilled - at least 2-3 times a week.  Avoid fried and smoked varieties or fish served with cream, butter or cheese sauces. Don't like fish?  Here's the high quality fish oil I recommend.

Dark Leafy Greens, Berries and Tomatoes*:  While all fruits and veggies are high in antioxidants and polyphenols that fight inflammation, research shows dark leafy greens such as spinach, kale, and collards, as well as tomatoes, strawberries, apples, tart cherries, blueberries and oranges contain the highest level of these compounds. *Tomatoes along with eggplant, potatoes, and peppers may trigger inflammation in some individuals with arthritis.  If so, avoid.

Nuts: Almonds and walnuts, in particular, but all nuts contain a healthy dose of vitamin E and other antioxidants that fight inflammation and repair damage done by an overactive immune system.   Enjoy a handful 3-4 times a week to reap their benefit.

Olive Oil: This Mediterranean diet staple contains oleocanthal, a compound shown to have a similar effect in the body as NSAID painkillers. 

Spices:  Turmeric, parsley, oregano, cinnamon, rosemary and ginger contain the highest amounts of compounds that may neutralize pro-inflammatory free radicals in our body.  More research is needed to determine just how effective these ingredients are but in the meantime, indulge.  They're an incredibly tasty, salt-free way to flavor our food.

Takeaway:  Aim for a diet rich in fruits, vegetables, whole intact grains, nuts, seeds, healthy vegetable oils, and fish, principles of the much-touted anti-inflammatory Mediterranean diet. 

In addition to making these dietary changes, avoid tobacco, stay active and maintain a healthy weight.  Being overweight is a risk factor for inflammation since fat cells are metabolically active and produce inflammatory proteins. 

For help with your diet, contact Jean Varney at jean@eatrightbefitlivewell.com.  Consultations are conducted in person or on the phone. 

This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice.