Eating to Reduce Inflammation
Are you looking for ways to reduce inflammation in your body? If so, you're not alone. Inflammation is a common problem, and it can lead to many health issues if it's not addressed. Fortunately, there are plenty of foods that can help to reduce inflammation. Always remember to consult with your physician or a registered dietitian before modifying your diet.
In this blog post, we'll look at some of the best anti-inflammatory foods that reduce swelling in the feet and ankles, as well as throughout the rest of your body.
About inflammation
Inflammation is part of the body’s defense mechanism and is generally caused when the immune system is triggered into action by irritants, pathogens, or injury. While this may sound like a bad thing, it is really a good thing because the inflammation protects the body from the foreign elements and can aid in healing. But when inflammation persists for long periods of time, it can quickly lose its value. Chronic inflammation, which is inflammation that persists for months or years, is linked to many diseases.2
Inflammation and foot pain
Many people experience foot pain associated with inflammation which can be linked to developing arthritis in the foot or ankle. Some of the more common types of arthritis that cause pain in your feet are Rheumatoid Arthritis, Psoriatic Arthritis and Gout. Reducing levels of inflammation in the body can help reduce the pain associated with arthritis.
Eating to reduce inflammation
The good news is that you can reduce inflammation in the body by eating an anti-inflammatory diet. An anti-inflammatory diet is not a specific regimen for eating, rather it is a style of eating. It incorporates foods that help reduce inflammation –such as fruits, vegetables, whole grains, foods containing omega-3 fatty acids, healthy fats, and herbs and spices, and eliminates those that contribute to inflammation – such as highly processed foods, high-sugar foods, alcohol, and red meat.
Foods to avoid
Just as some foods are very beneficial in the fight against inflammation, other foods are capable of promoting or worsening inflammation.1 These foods should be ingested in limited quantities or avoided altogether because of their contribution to inflammation and a poor overall diet.
Highly processed and refined foods, such as packaged snacks and sweets, sugary beverages, fried foods and alcohol contribute to inflammation. Red meats like steak, hamburger, and roast beef are also primary offenders. Saturated fats like lard, shortening, and butter and trans fats, along with those foods containing these types of fats, can also worse inflammation in the body.
When you limit or eliminate these foods from your diet, you not only help avoid inflammation, but you may also find that you gain other health benefits, like losing weight and improving heart health.
Foods to eat more of
Foods that are known to reduce swelling in your feet and ankles and the rest of your body include healthy alternatives like fruits and vegetables, whole grains, nuts, fatty fish, and herbs and spices. Fruits and vegetables are rich in antioxidants which combat inflammation. Fatty fish like tuna, mackerel, salmon, and sardines contain healthy omega-3 fatty acids that are thought to help reduce swelling. This food group is an excellent choice in the fight against inflammation.
Nuts like walnuts and almonds are also very beneficial, as are tomatoes, olive oil, and green, leafy vegetables like collards, kale, and spinach. All of these foods have anti-inflammatory properties and are also high in vitamins and minerals for a healthy overall diet. Broccoli, avocadoes, peppers, mushrooms, grapes, dark chocolate, turmeric, and green tea2 are some of the most anti-inflammatory foods and are widely available to add to your diet. Lastly, remember to drink lots of water to flush toxins and other irritants that can cause inflammation out of the body.5
You are what you eat
The answer to how to reduce inflammation in your body to alleviate discomfort certainly may lie in what you eat. But if none of these foods sound appealing to you right now, or if you don’t think you can incorporate them into your diet, there are other ways to help manage chronic inflammation, such as exercise and medication. Visit your doctor to learn more about your options.
Reviewed By:
This blog post was reviewed by Allyson Wallbridge, MA, RDN
References
1. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
2. https://www.healthline.com/nutrition/13-anti-inflammatory-foods
3. https://arapc.com/foot-pain-inflammation-mechanical-degenerative/
4. https://my.clevelandclinic.org/health/symptoms/21660-inflammation5
