Joint pain, spondyloarthritis, osteoarthritis, cancer, colds, angina, bronchitis … Diet can reveal or accentuate inflammation in the body. How? ‘Or’ What? What is the list of anti-inflammatory foods to favor and those to avoid?
An anti-inflammatory food is a food that requires very little pancreas during digestion, both in its production of insulin to manage blood sugar levels, in the digestion of fats and proteins. Conversely, a food “pro-inflammatory” or “inflammatogenic” over-solicits.
What is “inflammation” in the body?
Physiologically, inflammation is not pathological. It actually helps to repair the body by providing defenses and eliminating waste. It becomes pathological when it degrades more than it repairs. “We are then in a runaway body that is overwhelmed,” says Dr. Jean-Christophe Charrié, general practitioner. Symptoms occur such as joint pain during a gout attack.
How does diet play on inflammation?
“The diet causes a lot of work digestion for the pancreas, continues our interlocutor. A phenomenon of the cascade, when the pancreas is requested, the vagus nerve connected to it (in the brain, ed) is also which increases the congestion of the tissues of the body which produces inflammation and may, in the long run, promote inflammatory diseases. ” It is in this way that food can have a role in inflammation.
“Imagine the organism as a rice field where each cell is a foot of rice.It is necessary that the water stagnates at a given moment so that the foot of rice draws its nutrients and rejects its waste. It takes time for the waste to accumulate, otherwise the water rots and the rice rots.The congestive state is the stasis of the liquid.The longer it lasts, the greater the inflammation, “the doctor schematizes.
What are the anti-inflammatory foods?
An anti-inflammatory diet is a diet without glucose, with less protein and lipids difficult to digest. Among these foods:
fruits (especially red) and vegetables including crucifers, particularly recommended. To eat rather raw than cooked, or poached for the fragile and seedless intestines.
meat (moderately) white (chicken, turkey, duck, guinea fowl, rabbit …).
fish (wild, not farmed).
for fats: raw fats such as olive oil first and then coconut oil, oleic sunflower, rapeseed, walnut, hazelnut. Butter, yes, but in small quantities (15 grams per day maximum).
agave syrup or dark honey instead of sugar (glucose).
the lemon instead of the vinegar because it turns into citrate in the stomach and becomes alkaline, which is good for the body.
for drinks: “It is necessary to take water rich in bicarbonate to help the pancreas, Vichy Saint-You’s, Vichy Celestin or Badoit for example. It must drink at the end of the meal, ideally, at least 20 minutes after, never during If we do not like sparkling water, we can add Vichy salt (available in organic stores) in still water or bicarbonate food. “Only precaution: avoid mineral water with bicarbonate in case of renal calculus.
spelled flour, chestnut, corn, buckwheat, rye, chickpeas, stone-cut wheat, rice.
rice to favor rather than pasta.
In an anti-inflammatory diet, steaming or court-bouillon must be adopted.
What are pro-inflammatory foods?
Adopting an anti-inflammatory diet is also (even above all) suppressing foods that increase inflammation by asking the pancreas too much.
Acidic foods. “Acidic foods like onion and shallot stimulate the production of hydrochloric acid in the stomach, and if you make that acid, the pancreas will have to make bicarbonate for digestion, which increases its work.” Other foods providing acidity: vinegar, red meats (pork, beef, veal, lamb, horse, donkey, doe, deer, wild boar … all 4-legged animals).
“A morning, noon and night milk aggravates the inflammatory state.”
Dairy products. “We must remove products that are naturally difficult to digest like cow’s milk, not because of its fat but its proteins that require a lot of enzymes to be digested,” says the doctor. Dairy products (liquid, yogurt, cheese) including those with sheep and goat’s milk are therefore eliminated. “In our modern diet especially in France, we eat a dairy product in the morning, one at noon and one in the evening, every day of the year. This way, we aggravate the inflammatory state, warns Dr. Charrié However, we will not miss calcium if we eat less or more at all because we have plenty of what is needed in the rest of the diet. We also remove margarine.
Industrial wheat flour. “The flour as it is produced today creates an additional inflammation in the intestinal tract. This concerns all modern milled fine wheat flour with mills. At formerly it was made with a stone wheel, the grind was less fine but we were not in contact with the proteins in the cell nucleus of wheat that are difficult to digest. Remove the baguette you eat every day, you will be much less bloated and you will have much less inflammatory problems.
Sugar is to be banned from an anti-inflammatory diet. “There is the problem of diabetes but beyond that, it is a metabolic work that is overloaded when we eat a lot of sugars.” If we do not have diabetes, we do not see the repercussion because the pancreas works a lot but it feeds the inflammatory state “warns the specialist. Concretely: we must remove all sources of glucose (white sugar, whole, cane, pastries, jam, sweeteners, royal jelly …). Not to mention the industrial products that all contain sugar. “When you read a label, the foods are in the order of concentration and when they are at the same concentration, they are in alphabetical order, you will see in many products that sugar is first or second” points out the Dr. Charrié.
The best: “If we want to wean ourselves off sugar, we must first go to fructose rather than eat glucose that leads to insulin recovery, for example with agave syrup and dark honey (chestnut).”
Other foods to avoid: garlic (in excess), black tea, green, coffee, beer, farmed fish.
“It’s the repetition of bad foods that promotes inflammation.”
“It is the repetition of a diet that promotes congestion that will aggravate the inflammation. You can take a food” inflammatory “once, it will not impact. If you start to eat it three times a day, every day of the week continuously, there you enter a problem that will feed your body “warns Dr. Charrié. On the other hand, if you eat anti-inflammatory foods, you have to do it regularly.
Should we ban foods triggering inflammation?
“Everything is a matter of tact and measurement in the diet, responds to our interlocutor. If you are in a phase of inflammatory growth, you must be very very strict with this diet called” pancreatic savings. “People who have spondylitis, are in a full thrust of an autoimmune disease or are developing an acute stage of cancer must completely suppress glucose, dairy products, even those of goats and sheep, modern wheat flour, cooked fats, and red meats, it’s also true if you have acute bronchitis, a cold or sore throat. For 4 days, put yourself on this diet there and you’ll be sick for a longer time. It does not matter how and you are going to make repeated colds all winter, or you are reducing inflammatory foods. “