The science keeps getting louder and stronger all the time – chronic inflammation in your body is never a good thing and can only cause problems. The good news is that there is something you can do about that.
In addition to exercise and other positive lifestyle changes, such as good sleep and maintaining adequate vitamin D levels, we know that a whole-food, plant-based vegan diet can help reduce levels of chronic inflammation and set you on the high road to better health.
What is Inflammation?
For all its bad press, inflammation is actually a natural function of your body’s immune system, or defense, response to infections or injury. In fact, acute, meaning temporary inflammation, is a required process for your body to be able to heal itself from infection or injury.
Chronic inflammation, on the other hand, can be described as a baseline level of perpetual inflammation in your body, and it’s not helpful at all. In fact, it can lead to chronic diseases such as joint pain from arthritis or fibromyalgia.
The list of diseases linked to chronic inflammation in the body keeps growing – everything from cancer and heart disease to diabetes, neurogenerative diseases, Alzheimer’s disease, and chronic inflammatory diseases such as periodontitis and rheumatoid arthritis, cardiovascular disease, and the list seems to keep growing.
As researchers discover chronic inflammation to be a common factor in an increasing number of conditions. Some believe that chronic inflammation may provide a “unifying theory of disease,” in other words, that it may be a common causative factor in a substantial percentage of non-infectious degenerative diseases. (1)
Unfortunately, these inflammatory processes get going when you eat the wrong food. Even low-grade inflammation can be a problem.
Wouldn’t it be nice to be rid of these horrible conditions?
With some luck and an emphasis on a whole foods, which by nature is an anti-inflammatory diet, you can get make progress at reversing these conditions.
Health food in the form of plants is the answer.
In this video see my Top 15 anti-inflammatory
Recipes in this link: “15 Plant-Based Recipes to Soothe Inflammation.”
You Are What You Eat: Diet and Inflammation
Food matters – what we eat on a regular basis can substantially raise or lower the level of chronic inflammation in our body, and this may be the reason why certain dietary patterns are associated with health while others are associated with higher rates of illness.
Eating a plant-based diet is the best way to make a difference.
Fruits, vegetables, and whole grains are believed to reduce levels of chronic inflammation while red meat and other types of animal protein increase it. (2) What is it about these plant foods that make the difference?
It’s what are called the “non-nutritive” factors, meaning that the anti-inflammatory effects don’t stem from vitamins, minerals, or proteins, for instance. Instead, anti-inflammatory effects derive from carotenoids and flavonoids, both of which are believed to reduce inflammation by affecting “inflammatory signaling,” basically the inflammation-promoting communications within our bodies.
Carotenoids are fat-soluble yellow, orange, and red plant pigments such as those found in carrots, oranges, acorn and spaghetti squash, mangoes, tomatoes, watermelon, sweet potatoes, red bell peppers, and other yellow, orange or red plant foods.
But appearances aren’t everything – some plant foods of different colors, such as leafy greens like kale, parsley, and spinach, also contain carotenoids.
Because they are fat-soluble, carotenoids need to be eaten with some fat in order for them to be properly absorbed by the body. Animals, and that includes us humans, can’t manufacture carotenoids and can only get them from food.
Flavonoids, on the other hand, are found in almost all fruits and vegetables and also play a role in the colorful appearance of these foods. Plant foods that are especially high in flavonoids include blueberries, strawberries, tomatoes, celery, almonds, and romaine lettuce.
Take Control of Your Health
The health benefits of eating a whole-food, plant-based diet are well-known. They will help correct your body’s natural response to poor food and put you on the path to recovery!
Fruits and vegetables, especially the ones summarized below – and whole wheat, are crucially important for keeping your body free of chronic inflammation and chronic pain. Smoothies, such as my V-8, Pumpkin Pie, Chocolate Cherry, Mint Chocolate, Heart Healthy, Healing Turmeric, and Green Berry smoothies, are a great way to ensure you’re getting lots of inflammation-reducing fruits and vegetables.
Of course, you can’t live on smoothies alone! Good news – all the recipes on my Plantbasedcooking.com site contain anti-inflammatory plant foods, so you can’t go wrong!
Anti-Inflammatory Foods
While most all plant foods are anti-inflammatory, here are some of the best:
- Carrots
- Oranges
- Acorn and spaghetti squash
- Mangoes
- Tomatoes
- Watermelon
- Sweet potatoes
- Red bell peppers
- Kale, Swiss chard, and spinach
- Parsley
- Blueberries
- Strawberries
- Tomatoes
- Celery
- Almonds
- Romaine lettuce
- Whole grains
- Farro
- Green tea
Has a healthy lifestyle of eating a plant-based diet reduced inflammation and helped you heal? I hope you get on board a plant-based diet for optimal health and start healing today.
If you have a story to share about overcoming chronic inflammation, I’d love to hear about it in the comments below. Bon appetit!
References:
- https://www.health.harvard.edu/newsletter_article/Inflammation_A_unifying_theory_of_disease
- https://www.ncbi.nlm.nih.gov/pubmed/19685439
Want more of Plant-Based Cooking?
Connect with me on Facebook, Twitter, Pinterest, or Instagram.
Would like to know more, I’ve been battlering with neuromyelitis for 5 yr. and really need help
I’m so sorry to hear that you’ve been suffering. I haven’t heard of neuromyelitis but I see it’s an inflammatory condition. Of course, I’m not a doctor, but because of the evidence that a plant-based diet can reduce inflammation, I think it’s worth a try if you haven’t already. I’d also check into meditation and visualization to try to calm your immune system down and reduce stress. Here’s an article that discusses this. Check out my “Start Here” page, also, if you’re just getting started for more information and let me know what you think.
..if its a plant, eat it if it COMES from a plant, don’t. That said, too much of anything is probably too many calories! I have been on plant based for 7 weeks, I’m not a big guy and was maybe 10-15+ over where I need to be. I lost 12 lbs, more energy, feel great, body fat % went down and I’m looking forward to next blood work to see if there’s any improvement there. It’s certainly a BIG TIME heart healthy way to go for men of a certain age 😉 and I cant believe how much I like the food….I’m doing no meat, no dairy, very little egg whites and some tuna/salmon!!
I agree, too many calories, in any diet, leads to weight gain. Congrats for switching to a plant-based diet. I’m so glad that you’re having great results and enjoying the food so much!! I love hearing positive results. Keep up the good work and check in again and let us know how it’s going.
I have Rheumatoid Arthritis, Diverticulitis, Malabsorbtion, and more. The medications don’t stop the pain, and have awful side effects: hair loss, paper thin skin, shut down my arsenals, …
I’ve read that gluten is terrible for autoimmune diseases, as are nightshades. I’m feeling like there’s nothing left to eat. Can anyone help?
Hey Sherri, I’m so sorry you’re suffering. If you’re eating a plant-based diet, that would be a good step and be sure to include the foods that are the most anti-inflammatory. Of course, I’m not a doctor, but I have read many testimonials about people getting better and healing by eating this way. It can seem like it’s limiting at first, but there are so many choices. Be sure to check out my list of tasty recipes on the site. Also, you will probably get more feedback on your question if you post in a Facebook group (you’d have to join the group). There are many that focus on a plant-based diet. Here’s one I belong to. You can search the group with keywords, like auto-immune, and relevant posts will come up. Also, check out Dr. Fuhrman’s post on the topic. What’s the most difficult part for you? I hope this helps!
Went vegan in January after my son told me to watch a video. Always was in shape but now more so. My mother in law had terrible arthritis and couldn’t close her fingers to make a fist. She stayed with us for 2 weeks and followed my diet. In 6 days – no joke – she was closing her fists. She couldn’t believe it. She’s been vegan for 3 weeks and won’t go back. Every day her health is getting better. Of meat, dairy and eggs – get rid of the dairy ASAP. It’s the absolute worst thing for inflammation and it’s so easy to do with many substitutions. If you like cereal or ice cream or sauces – you can buy / make them and not miss out all. Just try it for 2 weeks and you’ll see the difference. Stop complaining and just get on with it if you want to feel better. It’s so easy – just make
Wow, what a great testimonial for the power of a plant-based diet and thanks for your encouraging words. I can’t believe she had such great results in just 2 weeks. Anyone should be able to try it for at least that long.
Tomatoes and all peppers including bell peppers are veggies that cause inflammation. They are on the AIP avoid list along with other nightshade foods
I have heard that the nightshade vegetables including peppers and tomatoes have been implicated in inflammatory conditions, including arthritis because of the alkaloid, solanine. However, not everyone benefits from removing these from their diet and the arthritis foundation says, “It is anecdotal, and it certainly might be true for some people, but there are no scientific studies done to prove that they actually cause inflammation or make symptoms worse.” That said, I do believe that we’re all individual and it’s worth a try to eliminate these for some people with inflammatory conditions. Thanks for bringing that to my attention.
I really admire those people who go on a plant-based diet. Eating plant-based meals may be a good diet but I don’t think I can survive with it because I love to eat proteins in eggs and meat.
Hi and thanks for your comments and observation. I understand how eating meat and eggs are hard to give up after all they’ve probably been a part of your life forever. The problem is that they may not like you in the sense that they’re not optimal for health (or for the environment and the wellbeing of animals). The trick is to not think about what you’re giving up but to find plant-based proteins that you also enjoy…beautiful bean chilies, chickpea hummus, sweet and sour tofu. And, we generally need less protein than most people think. You can trend toward a more plant-based diet by substituting some of your meals, doing meatless Monday or go “Vegan Before 6,” like in Mark Bittman’s book. It’s not an all or nothing view at least for me because we’re all individuals and different. I hope that helps.
I am 80 years young, was told earlier this week that “you look to be about 62”. I have been a vegetarian for about 70 of those 80 years and am leaning more toward vegan as time goes on. I have no chronic health problems. I also raised 5 boys on the same program, all are in their 50’s now and to the extent they have maintained that diet, their health is good.
Hi Dee, what a great testament to the power of a plant-based diet! I’ve noticed over the years that people who look younger than their age are often vegetarians/vegans.