Beat Inflammation with the Right Foods

Some fish might not be any better than modern steak. Meat and fish are both healthy foods yet what these animals eat can dramatically alter their inflammatory omega-6 fatty acids.

What Makes a Food Inflammatory?

Ever had a crème-filled donut or pizza and soda – only to find that a few minutes later it’s harder to breathe through your nose? That’s probably evidence of an immediate inflammation response.

The tissue and blood vessels in your nose are very sensitive, so it’s easy to tell when a certain food triggers that kind of inflammation. But when inflammation happens elsewhere in your body over time, the symptoms may be harder to pinpoint – and their results can be more severe. Inflammation in your blood vessels can lead to heart attacks and strokes. Inflammation is also responsible for the pain associated with arthritis and joint discomfort.

Your cells make both inflammatory and anti-inflammatory chemicals. How much of the various compounds are produced depends a lot on the foods you eat.

Certain foods lead your body to produce more compounds that are inflammatory. Other foods lead your body to generate anti-inflammatory compounds. When you know which foods are which, you can use this to your advantage.

Foods that promote inflammation

Replacements to reduce inflammation

Refined carbohydrates. These include anything made with flour or sugar (white bread, pasta, rolls, pastry, cakes, cookies, sweets, candy, soda and juice drinks, breakfast cereals, etc.)
Natural carbohydrates, such as fruits, vegetables and legumes.

Saturated fats, including fatty cuts of grain-fed meat, and commercial dairy products.
Mono-unsaturated fats, including olive oil and canola oil

Trans fats, which are found in fried foods, snacks, margarine, mayonnaise, and any packaged food that contains ‘hydrogenated’ or ‘partially-hydrogenated’ oils.
Foods that contain omega-3 fatty acids, such as wild-caught salmon, tuna, herring, sardines, and mackerel.

White produce and processed foods, which tend to be anti-oxidant poor.
Brightly colored vegetables and fruits, which tend to be high in antioxidants

The IF Rating System

The IF Rating system evaluates twenty different nutritional factors that have an impact on inflammation. It’s your best bet for finding the foods that fight inflammation and wipe out pain.

Foods with a negative rating are inflammatory and foods with a positive rating are anti-inflammatory.

The following table shows some of the best-rated foods:

Fruits
Vegetables
Dairy

Strawberries

Cantaloupe

Raspberries

Pink Grapefruit

Spinach

Carrots

Garlic

Onion

Chili Peppers

Low Fat Cottage Cheese

Low Fat Plain Yogurt

Low Fat Milk

Fish
Meat
Beverages

Herring

Salmon (Not Farmed)

Tuna

Sardines

Pot Roast

Beef Shank

Top Blade

Eye Of Round

Flank Steak

Carrot Juice

Tomato Juice

Black or Green Tea

Herbal Tea