Top 3 Dietary Hacks to Soothe Inflammation
You often hear about inflammation and its bad effects on the body. But it’s not all negative—it’s actually a necessary process. However, when inflammation becomes chronic and excessive, it can cause problems like narrowing your blood vessels or triggering autoimmune issues.
Inflammation is a complex process, and while you can’t completely get rid of it, you can take steps to reduce it. Your diet has a big impact on inflammation, and since you choose what you eat, you have a lot of control over your health.
**Choose Carbs Wisely**
Carbs have gotten a bad reputation over the years, not entirely undeserved. Certain carb-rich foods, especially refined ones like white bread and sugary snacks, can increase inflammation. When you eat these foods, they set off chemical reactions that trigger an inflammatory response. Eating them regularly means you’re constantly causing inflammation in your body. Cutting back on these and opting for healthier carbs like whole grains can make a big difference.
**Pick the Right Fats**
Fats also play a big role in inflammation, especially omega-6 and omega-3 fatty acids. Omega-6 fats can cause inflammation, while omega-3s help reduce it. While your body does need some omega-6 fats, too much—common in a Western diet full of processed foods and certain cooking oils—can lead to chronic inflammation.
To cut down on omega-6 fats, try to use less sunflower, safflower, soybean, and corn oil. Check food labels since many packaged foods contain these oils. Instead, use olive oil. Boost your omega-3 intake by eating more salmon and other fatty fish, flaxseed, hemp seeds, and foods fortified with omega-3s.
Also, cut back on saturated fats from animal products like meat and dairy. Avoid trans fats completely—they’re considered the worst fat because they have no health benefits. Read food labels carefully; the FDA allows products to be labeled as trans fat-free if they contain less than 0.5 grams per serving, so serving sizes might be misleadingly small.
**Try an Elimination Diet**
Food allergies and sensitivities probably bring to mind obvious reactions like face swelling or an upset stomach, but they can also cause deeper issues. Gluten, found in wheat and related products, can worsen conditions in people with sensitivities, often causing inflammation.
If you have a condition linked to high inflammation, try cutting out common allergens to see if your symptoms improve. Common culprits include wheat, dairy, eggs, nuts, soy, and shellfish.
