Anti-Inflammatory Diet - Dr. Venus
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Anti-Inflammatory Diet

Inflammation is a natural process in our body. It helps bodies to heal from injury or illness. Unfortunately, many experts believe that it can get out of control when it’s in response to toxic foods and that chronic inflammation leads to weight gain, obesity, chronic disease, and cancer. Instead of adopting various methods and supplements to lose weight, you need to make it a lifestyle change. The anti-inflammatory diet is not exactly a diet, but more like a lifestyle change which will result in the gradual loss of weight, in a healthy way.

Inflammation is regarded as one of the ways for the body to heal, but it causes immense damage when it has no purpose. Chronic inflammation results in various diseases like diabetes, cancer, arthritis, and many digestive disorders, Alzheimer’s and so on, but can be regulated with the help of a proper diet. However, anti-inflammatory diet is not a meal plan that is designed specifically for people trying to lose weight. It is more like a lifestyle option..

Moreover, it is not a plan that you stay on for a short duration and give up. It involves the intake of food that maintains your health by regulating the inflammation in the body. Weight loss diets will come and go, and while some may work temporarily to lower the number on the scale, many create larger problems over time due to the fact they rob the body of nutrients and contribute to inflammation. The anti-inflammatory diet works perfectly for people suffering from chronic inflammation. Anyone who suffers from stress, exhaustions, reflux, skin conditions, overweight are usually the victims of inflammation and therefore, they should adopt this change.

For proper weight loss, the diet we consume has to get rid of the bacteria in our guts. Over the years, people who eat healthily and plan their diet tend to lose weight, and this happened when their calorie intake remained the same. This is because the guts are in its optimal state. These bacteria in our gut are wired into our immune system, our metabolism, and even our brain. I think if you have allergies, asthma, weight issues, diabetes, depression, and anxiety, it could mean that your gut is not in an optimal state.



Anti-Inflammatory Diet Rules

Its diet is pretty simple to adopt and follow. It usually involves the intake of the proper food and calories to regulate and control the inflammation process. However, it is advisable that when you are just starting out, you should keep a food journal to record your consumption level and what you are eating. This will help you in watching what you eat.

Also, like any diet or lifestyle changes, it might be strange and difficult at first, but once you get accustomed to it, it is easy to follow. Unlike other diets, there are certain rules you might need to follow. They include what type of food you should eat, how much you should consume them and so on. Listed below are some of these rules:

  • Consume at least 25 grams of fiber every day to reduce inflammation.
  • Consume at least 9 servings of veggies and fruits each day, and include alliums like garlic and onion and crucifers like broccoli, cauliflower, etc.
  • Consumption of saturated fats should be kept 10% of your daily calories.
  • Consume food rich in omega 3 fatty acids.
  • Eat fish at least three times in a week.
  • Make use oils that are rich in healthy fats.
  • Avoid processed food and sugar.
  • Make use phytonutrient rich fruits and spices.


Foods You Can Eat

There are plenty foods that you can eat for the anti-inflammatory diet. They are:

  • Fish such as oysters, salmon, mackerel, trout, sardines, etc.
  • Oils such as olive oil, canola oil, peanut oil;
  • Nuts such as walnuts among others 
  • Tomatoes;
  • Avocados;
  • Fibre rich food. Examples are whole grains like barley, fruits like bananas and vegetables like eggplant, etc.
  • Spices and herbs such as ginger, garlic, turmeric, etc.
  • Alliums like leek and onions and crucifers such as mustard greens, Brussels sprouts, etc.


Diets For Improving Guts

Honestly, exactly how bacteria influence weight isn’t known yet, but, researchers believe that your gut microbiota plays a big in food processing and helps in determining how much calories and nutrients your body absorbs. Some intestinal microbes may also alter your sensitivity to insulin, ‘the hormone that moves sugar out of your blood’—so that the body burns fat it would have otherwise stored. Below are few steps you can take henceforth to help keep your intestinal bacteria intact and effective.


Eat More Fiber

According to new research, fiber intake nourishes your microbes, making them diverse and more likely to keep you slim. You should avoid processed foods that have added fiber, eat vegetables, fruits, and whole grains instead. Aiming for at least two to three servings each of produce and whole grains and 20 to 30 grams of fiber a day is great.

These foods provide prebiotics, an essential type of fiber that your gut bacteria flourishes on. Some plants, like garlic, sun chokes, and leeks, are packed with prebiotics. Bananas and whole-wheat breakfast cereals are other good sources as well.


Snack Smarter

Consuming sugar, up to 22 teaspoons a day for an average person could be starving the gut flora. Bacteria need complex carbohydrates, like legumes and whole grains, in order to perform effectively well. So, getting too many calories from sweets leaves your microbes hungry. This process makes them either die or adapt by feeding on the mucus inside your intestine, which, experts hypothesize, could contribute to low-level inflammation, a situation that tends to increase the level of obesity.


Pick Probiotic Foods

The best way to get them is by regular consumption of fermented food like yogurt, sauerkraut, kefir, and miso. And about yogurt, it was the most strongly correlated with weight loss. The average person gained almost a pound a year, but people who regularly consume yogurt actually lost weight. Get a plain Greek yogurt and mix in pomegranate seeds or your favorite berries for a hit of fiber.



With the anti-inflammatory diets, weight loss is just an added bonus along with regulating and maintaining your health. If you lose at least 5% of your body fat through this process, you can avoid the risk of having major cardiac diseases. Also, the importance of your digestive system’s microbiome shouldn’t be underestimated. It has effects on every organ in the body, bringing about sickness or health.