Anti-inflammatory Food Chart

[aklap]

A long time ago...in galaxy far far away...Westwalker was kind enough to send me his extensive list of foods and their Infammatory/Anti-inflammatory properties according to:

"The Makers Diet" by Jordon S. Rubin

The "Makers Diet" book list foods as A or B with A being the best food. The book also lists foods to completely avoid and foods that are ok but are not the best choice.


"The Inflammation Free Diet Plan" by Monica Reinagel She uses U.S. an Australian research on anti-inflammatory foods.

"The Inflammatory Free Diet Plan" book trys to balance inflammatory and anti-inflammatory foods in the diet and minimize the overall affect of inflammatory foods. Inflammatory foods shoud be avoided if possible but as along as you eat more anti-inflammatory foods overall than inflammatory foods you should see results. The book lists "OK" foods also which is still not the best choice but go ahead if you want to.


"Breaking the Vicious Cycle: Intestinal Health Through Diet Plan" by Elaine Gloria Gottschall

Specific Carbohydrate Diet listed in chapter 9 in "Breaking the Vicious Cycle" works to minimize starches/sugars and dissacharides across all foods.



The point is that starches, sugars, and inflammatory foods cause continued inflammation in the gut, the body and cause problems. This list compares all three diets and highlights the most Anti-Inflammatory foods as listed by all three diet plans. The list is not a comprehensive list since the research is not comprehensive yet.

Look at the bottom of the chart to see how to interpret it.

There's an Excel version of the file and a PDF version of the file.

West - thanks so much for sharing this list! You must've spent many hours assembling it! I apologize for the delay in getting this put out here.
_________________
Al

“We cannot all do great things, but we can do small things with great love.” Mother Teresa

[voix]

Great! Thanks, I printed out the list and will see if there is a difference after trying it for a few days.

[voix]

Here is something from The World' Healthiest Foods website. http://whfoods.org/genpage.php?tname=btnews&dbid=24

Fruits and Vegetables Reduce Inflammatory Indicators

Serum C-reactive protein (CRP) is a biomarker for chronic inflammation and a sensitive risk factor for cardiovascular disease. While CRP has been related to food intake in general, there has been no studies specifically relating it to flavonoid (phytonutrients found in fruits and vegetables) intake. Researchers at Michigan State University found that total flavoid intake, as well as individual flavonids such as anthocyanidin and isoflavones, were inversely associated with serum CRP concentration. In other words, indicators for inflammation were reduced with increased intake of fruits and vegetables.

Practical Tip:

Findings such as these add to the many reasons we are such strong proponents of including 5-9 servings of fruits and vegetables to your diet every day. More and more chronic diseases are being identified as associated with some type of inflammation so the Healthiest Way of Eating is an important method of reducing inflammation-mediated chronic diseases.

Chun OK, Chung SJ, Claycombe KJ, et al. Serum C-reactive protein concentrations are inversely associated with dietary flavonoid intake in U.S. adults. J Nutr. 2008 Apr;138(4):753-60.

[nancw]

Thanks for bringing this back up to the surface, Al. I've passed it on to several people I know.
_________________
Nance

gluten, dairy, soy, rice, yeast and 99% grain-free

[aklap]

[WestWalker]