Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Dairy Research
Despite conflicting information, overall, research paints a positive picture for milk-based products. A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow's milk.
Fermented Dairy Products May Reduce Inflammation
Fermented foods are primary sources of probiotics, including fermented dairy products like yogurt and kefir.
Oat Milk. Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.
Cow's milk alternatives
Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.
Products made with cow's milk can trigger inflammation. Some anecdotal evidence suggests that eliminating dairy products may reverse some autoimmune conditions. Focus on Healthy Plant Foods. You should incorporate a variety of clean foods like green leafy vegetables, berries, and nuts.
Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.
Background: Oat and its compounds have been found to have anti-inflammatory effects.
Another study, published in Nutrients, found that yogurt consumption was associated with lower levels of inflammatory markers, and as the study authors note, “may be an important part of a healthy diet, designed to mitigate systemic inflammation.” Cohen recommends plain Greek yogurt, which has more protein than other ...
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.
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
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.
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)
Learning more about the sources of dairy in your diet can help you manage your symptoms. For most people, dairy does not cause inflammation, and there is no need to avoid it.
If you notice bloating, changes in bowel movements, or any other type of digestive upset after eating dairy, this could be a red flag that dairy causes inflammation for you. Then, note other symptoms, like increased mucus production.
“If you're trying to lean out and [are] watching your calories and carbs, then almond milk is the better choice because it's much lower in calories and carbs and won't impact your blood sugar.” And again, if your top criteria for deciding between oat milk vs almond milk is sustainability, oat milk is the better pick.
Although milk has some inflammatory properties, cow milk is considered to be one of the best beverages for arthritis. Make sure you are lactose tolerant and you are not experiencing inflammation after drinking milk. The nutrients present in milk ensure that your bones become stronger against fractures and pains.
Use nutrients such as fish oil, vitamin C, vitamin D, and probiotics to help calm your immune response naturally. Exercise regularly — it's a natural anti-inflammatory. Practice deep relaxation like yoga, deep breathing, biofeedback, or massage, because stress worsens the immune response.