ANTI-INFLAMMATORY DIET

Part 1 - Dietary Causes of Inflammation

In the last year there has been growing interest concerning anti-inflammatory diets from both patients and doc’s who refer patients for nutritional consultations. The two most common questions are “What do you think about this new anti-inflammatory diet stuff?” and “When I looked it up, nobody seems to agree on exactly what it is.” My standard reply is that I first heard the term over 15 years ago and at that time it was a concept, rather than a specific diet. I explain instead of getting hung up on web definitions {such as all organic/free range, all raw foods or GMO* free vegetarian} focus on the basic underlying themes that fuel inflammation and see if you or your patient have any areas that need to be addressed. See table 1

Table 1

MOST COMMON DIETARY IMBALANCES THAT ‘INFLAME’

Too many calories

Too much saturated fat

Too much sugar and refined carbohydrate

Omega 6 : Omega 3 fatty acid ratio is too high

Sodium : potassium ratio is too high

The sources and/or causes of the imbalances in table 1 just so happen to be the same things that doctors, nutritionists and dieticians have counseled patients (for years) to reduce and/or avoid. See table 2.

Table 2

SOURCES OF PRO-INFLAMMATORY IMBALANCES

Please note that there are exceptions for every scenario in table 2. Some examples would be:

--You can order moderate portions of healthy food at restaurants. --Protein powders with vitamins and minerals are highly processed, yet generally healthy.

--Two sodas and a candy bar consumed after running 26 miles does not have a negative effect on physiology. (Of course, the same cannot be said about those who have that snack while watching the race on TV.)

Conversely, a typical fast food lunch -- cheeseburger, fries and a soft drink -- delivers a meal that is high calorie, high saturated fat, high sodium, high refined carbohydrate and low omega 3 fatty acid. In other words, all 5 dietary imbalances that can promote inflammation are present in a very common, very popular meal. If this person then has dinner consisting of 3 slices of pepperoni pizza, salad (iceberg lettuce, cherry tomato, croutons with blue cheese or Italian dressing) and a beer (not exactly an unusual dinner), the result is a second consecutive 5 point pro-inflammatory exposure. (High calorie, high saturated fat, high refined carbohydrate, high sodium to potassium & high omega 6 to omega 3.)

Next month we will continue to explore this topic, including a pro/anti food list and how to apply the concepts of reducing inflammation in practical ways for normal, busy people.