Managing inflammation through diet
- Sugar and refined carbohydrates - These include many brands of breakfast cereals, bread, pasta and muesli bars as well as sugary cakes and drinks, which can all flare up inflammation. This is because the refining process eliminates fibre and vitamin B - key nutrients for soothing inflammation.
- Trans fats from hydrogenated oils and margarine - Eating a diet high in omega 6 fatty acids and low in omega 3 fatty acids is an unhealthy balance which can lead to an increase in cytokines. These are proteins released in the cells which trigger inflammation.
- Saturated fats - Evidence suggests saturated fats found mainly in full-fat dairy products are connected to fat tissue inflammation.
- Wholegrains - Brown rice, wholemeal pasta and bread contain fibre and B vitamins.
- Oily fish - Consumption of sardines, salmon and herring will provide high levels of omega 3 fatty acids.
- Spices - Ginger and turmeric are scientifically proven to have anti-inflammatory effects on the body, and ginger can also help to reduce pain associated with anti-inflammatory diseases.
- Tart cherries - These contain a very high dose of anti-inflammatory compounds.
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