Anti-Inflammatory Diet

General Fresh is best Fresh is best Fruits and vegetables from all parts of the color spectrum Fruits and vegetables from all parts of the color spectrum Omega-3 fatty acids Omega-3 fatty acids Whole grains Whole grains Ginger and curry (turmeric) for anti-inflammatory effects Ginger and curry (turmeric) for anti-inflammatory effects Tea (white, green, or oolong) Tea (white, green, or oolong) Red wine - antioxidant activity Red wine - antioxidant activity Avoid refined and processed foods Avoid refined and processed foods Minimize saturated and trans fats Minimize saturated and trans fats

Fats Good – Unsaturated fats Olive oil, nuts, oatmeal, avocado, sesame oil and seeds, and soybeans Olive oil, nuts, oatmeal, avocado, sesame oil and seeds, and soybeansBad – Saturated fats butter, cream, high-fat cheese, fried chicken and fatty meat, and palm kernel oil butter, cream, high-fat cheese, fried chicken and fatty meat, and palm kernel oil – Trans fats margarine, vegetable shortening, partially hydrogenated oils margarine, vegetable shortening, partially hydrogenated oils

Omega-3 & -6 fatty acids Omega-3 - anti-inflammatory effects – Oily fish (salmon, sardines, herring, and black cod) – Walnuts – Flaxseeds – Hemp seeds – Kelp or fish oil supplements Omega-6 – pro-inflammatory (via cytokine production) – Oil-rich seeds – Oil extracted from seeds used in snack & fast foods

CarbohydratesGood – Beneficial phytochemicals and antioxidants digest slowly, reducing blood sugar spikes which promote inflammation – Whole grains (brown rice, bulgur wheat…), beans, sweet potatoes, winter squashes, berries, cherries, apples, and pears Bad – Advanced glycation end products (AGEs) sugar + protein = pro-inflammatory chemical sugar + protein = pro-inflammatory chemical – High fructose corn syrup, bread, white potatoes, crackers, chips, pastries, sweetened drinks, refined/processed/fast foods

AGEs Formed outside and inside the body Formed outside and inside the body Makes cells stiffer, less pliable and more subject to damage and premature aging. Makes cells stiffer, less pliable and more subject to damage and premature aging. Formed by BBQ, frying, roasting, boiling (? led to raw food movement) Formed by BBQ, frying, roasting, boiling (? led to raw food movement) Barbecued foods are high in AGEs Barbecued foods are high in AGEs Smoking increases AGEs - formed when tobacco leaves are dried Smoking increases AGEs - formed when tobacco leaves are dried Certain foods promote glycation in the body – especially fructose and galactose Certain foods promote glycation in the body – especially fructose and galactose

ProteinGood Eat more vegetable protein (soy foods, beans, lentils and other legumes), whole grains, seeds, nuts, and oily fish Eat more vegetable protein (soy foods, beans, lentils and other legumes), whole grains, seeds, nuts, and oily fish Soy foods contain isoflavones which have antioxidant activity and have been suggested to lower CRP/inflammation levels Soy foods contain isoflavones which have antioxidant activity and have been suggested to lower CRP/inflammation levelsBad Eat less meat and poultry, which contain pro- inflammatory fats Eat less meat and poultry, which contain pro- inflammatory fats

Fiber Soluble vs. insoluble Soluble vs. insoluble – Soluble turns to gel and reduces cholsterol – Insoluble fiber adds bulk to the stool Insoluble: fruit (especially berries), vegetables (especially beans), wheat bran, and whole grains Insoluble: fruit (especially berries), vegetables (especially beans), wheat bran, and whole grains Soluble: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables Soluble: oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables grams of fiber each day -tolerance varies grams of fiber each day -tolerance varies Fiber cereals is best single source per serving Fiber cereals is best single source per serving

Supplements Daily MVI-mineral includes key antioxidants – Co-enzyme Q to 100 mg/d with largest meal – Vitamins B9, C, E, and D – Selenium

Dr. Weil's Anti-Inflammatory Food Pyramid