How do I reduce inflammation in the body?

Chronic disease is now understood to be strongly associated with systemic inflammation in the body. Thankfully diet and lifestyle changes can reduce inflammation and improve health.  Current research into human gut bacteria has revealed that gut microbes have a major regulatory effect on the immune system and the body’s inflammatory response.

 A diet rich in complex carbohydrates and fibre are rich in anti-inflammatory components as well as providing food for beneficial gut bacteria, which helps to reduce inflammation. Diets rich in anti-inflammatory foods are often recommended by nutritionists and dietitians to help manage auto-immune diseases, which are characterised by systemic inflammation.

 The types of dietary fat consumed can also either contribute to or reduce inflammation.  For example, saturated fats promote gut dysbiosis and intestinal permeability (‘leaky gut’).  In contrast, foods high in omega 3 fatty acids such as nuts, seeds and fatty fish help support beneficial gut microbes in fighting inflammation.

 How to reduce inflammation and improve gut health? 

·       Reduce or cut-out sugar intake

·       Reduce highly processed foods including (high GI) carbohydrates, which are pro-inflammatory and add to glucose overload

·       Reduce or limit acidic foods including meat, coffee, dairy and alcohol.

·       Add herbs and spices to meals (they also have significant anti-inflammatory properties).

·       Increase intake of complex carbohydrates, including prebiotic foods.

Though all types of carbohydrates eventually break down in the digestive system into blood glucose, complex carbohydrates take longer to complete this process and provide vital vitamins, minerals, fibre and anti-oxidants the body needs for health. Complex carbohydrates also provide indigestible fibre that aren’t broken down and instead aid in gut health and stool elimination.

When simple carbohydrates are consumed, they offer little nutrition and are broken down rapidly causing a sharp spike in blood sugar and the hormones needed to complete carbohydrate digestion.

Complex carbohydrates include (but are not limited to):

·       Amaranth Barley

·       Black Beans

·       Buckwheat

·       Bulgur

·       Butternut Squash

·       Durum

·       Farro

·       Garbanzo Beans (chickpeas)

·       Green Peas

·       Kamut

·       Kidney Beans

·       Lentils

·       Lima Beans

·       Millet

·       Navy Beans

·       Oatbran Cereal

·       Oatmeal

·       Oats

·       Parsnips

·       Pinto Beans

·       Potato

·       Quinoa

·       Rice (brown, coloured and wild)

·       Rye

·       Split Peas

·       Sorghum

·       Sweet Potato

·       Whole-Grain (breads, cereals and flours)

Prebiotic foods include indigestible carbohydrates, which enhance gut microbe fermentation.  Prebiotic foods include (but are not limited to):

·      Garlic

·      Onion

·      Asparagus

·      Artichoke (particularly Jerusalem)

·      Leeks

·      Cacao

·      Oats/barley

·      Legumes (chickpeas, lentils, beans)

·      Apple

·      Banana (preferably slightly green)

* Individuals with IBS, GERD or other gut disorders may have limited tolerance for certain forms of fibre, including some prebiotic foods.  It is recommended that they seek personalised advice from a qualified Nutritionist/Dietitian or their healthcare professional to manage any food intolerances.