Anti Inflammatory Diet Plan:
What is inflammation?
It is the body's response to illness including infections or injuries.Inflammation is a totally normal bodily function.It is an important part of the healing process.We would be in trouble if we did not have an inflamatory response.
Then when is inflammation problematic?
When the immune system gets out of control and causes excessive inflammation or when it triggers the inflammatory response,when it is not necessary.
Inflammation in the body contributes to many chronic illnesses such as osteoarthritis,Rheumatoid arthritis,Heart disease,Alzheimers's disease and even cancer.
In chronic inflammation diet plays a big role.Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long term disease risks.Along with influencing inflammation, this natural anti inflammatory diet will provide steady energy and ample vitamins,minerals,essential fatty acids,dietary fiber and protective phytonutrients.
Anti inflammatory diet is widely regarded as healthy,so even if it does not help with your condition,it can help lower your chances of having other problems.
List of foods You can take daily:
Anti inflammatory diet consists of foods that reduce inflammatory responses.
Fruits: Cherries,Strawberries,Bananas,Apples,Red grapes,Apricots,peaches,plum,pomegranate,Mangoes,watermelon etc. Aim for at least 3-4 servings of fruits everyday.
Vegetables: Broccoli,Cabbage, Cualiflower,Spinach,Okra,carrots,onions,Mushroom,pumpkin,lauki,tori etc. Aim for at least 4-5 srvings of vegetables everyday.
In carbohydrates:Organic brown rice, Oat meal,Whole wheat ,Quinoa,porridge etc.
In Dairy products: Yogurt, low fat Milk(in very limited quantity).
Nuts: Soaked almonds,walnuts,Hazlenuts,Flax seeds,pumpkin seeds,chia seeds,sabja seeds( These are all high in anti-inflammatory omega-3 fats,which help counteract the intake of omega-6 fats that's so common in Modern Diets).
Beans: Rajma,soya beans,legumes(mung beans,toor daal,masoor daal ) etc.
Soya products: Tofu, Soya milk.
Oil: Extra virgin olive oil, expeller pressed canola oil.
Spices:Turmeric,Cinnamon,Ginger,garlic,black pepper,basil,cilantro etc
Fish:Certain types of fish like salmon,tuna are rich in omega 3 fatty acids. You can take 3-4 ounce twice a week.
Green tea, Lime water are also good to take.
Food you should avoid:
All processed foods(Packed foods).
Dairy products such as icecream, butter, full fat milk.
No sugar products at all . Not even honey and cold drinks.
Refined wheat grain products such as white bread,pasta,white rice,cookies,cakes etc.
Early in the morning: Soaked almonds 10 -15 pieces or handful nuts(Names of nuts are mentioned above).
Breakfast: Wheat porridge with lots of vegetables or oats with milk or quinoa with lots of vegetables - 1 bowl or 2 stuffed(coriander,methi,palak etc) chapatis of whole wheat flour with 1 cup of normal tea or green tea.
After 2-3 hours of breakfast: 1 large bowl of mixed fruits(Name of fruits are mentioned above).
1 medium size bowl of any green vegetable(Name of vegetables are mentioned above).
1 medium size bowl of curd or tofu or any beans or legumes.
1 small size bowl of salad.
brown rice 1 small bowl + 1 chapati of millets(Bajra,jowar) or whole wheat flour.
After 2-3 hours of Lunch:
1 big bowl of mixed fruits.
In evening mix veg soup 1 medium size bowl or low fat milk with turmeric - 150 ml to 200 ml or soya milk
Tofu or beans or Soya or legumes etc -1 medium size bowl
+ Any green vegetable 1 medium size bowl or mint coriander chutney
+ 1-2 chapati of millets or whole wheat flour
+ 1 small bowl of salad
Q: Are you taking any supplements?
Ans:You should ask your doctor before starting a new supplement to make sure it's appropriate for your condition and would not interact with any of your other medications.
If you do not like fish, the good news is that you can get the benefits of omega 3 fatty acids ,vitamin D, vitamin B12 by taking a fish oil supplement.
Q:Should you avoid Nightshades vegetables(Eggplant,tomatoes,potatoes,pepper etc)?
A:There are no scientific studies done to prove that they actually cause inflammation. They are rich in nutrients ,making them a worthy addition to your diet. But if you find they trigger arthritis pain, do not eat them.
Attention: Do exercise or walk daily at least for 30 minutes.
Dr.Suman Setia BAMS(MDU)DNHE PGDHHM
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