We get saturated fat from foods like meat, poultry, eggs and coconut oil, but also from higher-fat dairy products such as cheese, cream and whole milk. Because of the inflammatory effects seen from saturated fat, higher-fat dairy products are considered inflammatory foods.
For most people, dairy does not cause inflammation, and there is no need to avoid it. Many dairy-containing foods may be eaten as part of a healthy diet.
When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Foods that cause inflammation
refined carbohydrates, such as white bread and pastries. French fries and other fried foods. soda and other sugar-sweetened beverages. red meat (burgers, steaks) and processed meat (hot dogs, sausage)
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
We get saturated fat from foods like meat, poultry, eggs and coconut oil, but also from higher-fat dairy products such as cheese, cream and whole milk. Because of the inflammatory effects seen from saturated fat, higher-fat dairy products are considered inflammatory foods.
Bananas have anti-inflammatory properties that can help reduce inflammation and support the body's immune system.
Nightshade Vegetables
Eggplants, peppers, tomatoes and potatoes are all members of the nightshade family. These vegetables contain the chemical solanine, which some people claim aggravates arthritis pain and inflammation.
Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
Therefore, honey, as it has anti-inflammatory activity, may contribute positively to the prevention of metabolic and cardiovascular diseases particularly in case honey mixed with other healthy foods.
Your diet, including what you drink, is important when it comes to controlling inflammation. Many drinks such as coffee, fruit and vegetable juices, green tea, hydrogen water, chlorella water, and milk have anti-inflammatory benefits. Inflammation is a natural way for your body to protect itself.
Many processed meats like hotdogs, sausages and chicken nuggets fall into the category of processed foods and lead to inflammation.
Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA. Studies also show eating avocados daily increases “good” HDL cholesterol and lowers “bad” LDL cholesterol.
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.