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Anti-Inflammatory Diet: Recommended Foods and Foods to Limit

Kelsey Russell-Murray · March 12, 2021 · Leave a Comment

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Anti-inflammatory diet introduction

Anti-Inflammatory Diet Recommendations 

One of my favourite topics…anti-inflammatory diets! I incorporate an anti-inflammatory approach with many of my clients to help combat the low level inflammation that is associated with many chronic diseases. However, I see a ton of misinformation and misleading product claims around anti-inflammatory diets, so I wanted to set the record straight.

An anti-inflammatory diet can help to combat chronic low-level inflammation that is associated with many health conditions including obesity, PCOS, CVD and diabetes. The foundation of an anti-inflammatory diet is high intake of omega-3 fatty acids and polyphenols (a type of beneficial plant chemical or antioxidant). An anti-inflammatory diet can help to reestablish hormonal balance and lead to satiety (feeling full and satisfied), instead of experiencing constant hunger and cravings.

Anti-Inflammatory Diet Graphic

Foundations of an Anti-Inflammatory Diet: 

  • A diet rich in colorful, nonstarchy vegetables contributes adequate amounts of polyphenols to reduce inflammation.
  • Inclusion of omega-3 fatty acids, which may include supplementation
  • An anti-inflammatory diet is high in fiber and antioxidants, and low in pro-inflammatory foods such as red meat, added sugars and processed foods. 
  • Diets high in fat, particularly saturated fat, have been associated with increased inflammation and weight gain and therefore saturated fat intake should be reduced.
Anti-Inflammatory Diet Graphic

Anti-Inflammatory Diets and Gut Health: 

▪️An abundant and diverse gut microbiota is associated with positive health benefits and lower long-term weight gain.

▪️An association also exists between low bacterial richness and increased low-grade inflammation and weight gain over time.

Essentially, gut health refers to an abundant (lots of bacteria) and diverse (lots of different types of bacteria) gut microbiome. And how do we promote gut health? Primarily through eating a plant-focused high fiber diet containing plenty of prebiotic and fermented foods.

Other considerations: 

  • Consider adding a prebiotic supplement such as inulin, which has been associated with reduced inflammation and improved satiety and weight loss. Inulin feeds Bifidobacterium, a healthy bacteria that is associated with reduced levels of inflammation!
  • A probiotic supplement may be beneficial as well in certain cases, although probiotics have only demonstrated significant benefit in certain populations (i.e. IBS). 

Recommended Foods (Anti-Inflammatory): 

  • Fruits
  • Vegetables
  • Whole grains
  • Beans and Legumes 
  • Nuts and seeds 
  • Polyphenols (see list below) 
  • Tumeric
  • Omega-3 fatty acids (salmon, tuna, walnuts, algae, hemp hearts, ground flaxseed)
  • Avocados
  • Garlic
  • Extra virgin olive oil
  • Cocoa powder
  • Ginger
  • Green tea
Anti-Inflammatory Diet Graphic

Foods to Limit (Pro-Inflammatory): 

  • Red meat 
  • Processed foods 
  • Processed meat
  • Sugar, high fructose corn syrup
  • Trans fats 
  • Refined carbohydrates 
  • Alcohol
  • Certain vegetable oils
  • Saturated fats 
  • The following foods are common allergens and therefore are potentially inflammatory IF you have an allergy/intolerance: dairy, eggs, soy, gluten
Anti-Inflammatory Diet Graphic

Nutrition Supplements to Consider: 

Consider working with a Registered Dietitian who is experienced in anti-inflammatory diets to determine whether nutrient supplementation is beneficial for you, and at what dose!

  • Omega-3 Fatty Acids
  • Inulin: a prebiotic that is associated with reducing inflammation and weight, as well as improving glucose balance. Most significantly, inulin supplementation influences the production of gut hormones such as GLP-1, PYY and ghrelin, which impact appetite regulation and GI motility.
    • Prebiotic foods: jerusalem artichoke, garlic, onions, leeks, asparagus, bananas, barley, oats, apples, cocoa, flaxseeds, wheat bran

Polyphenols: 

Polyphenols are a type of beneficial plant chemical (phytochemical) that provide antioxidants and other health benefits.

Benefits:

  • Promote the growth of beneficial gut bacteria (prebiotic-effect)
  • Blood sugar control
  • Anti-inflammatory effects
  • Improve depression
  • Limit oxidative damage (associated with degenerative disease and ageing)

Food Sources:

  • Red wine
  • Cocoa powder and dark chocolate
  • Tea & Coffee
  • Fruits (especially berries, plums, cherries and apples)
  • Beans, Nuts, Soy
  • Vegetables (especially artichokes, chicory, onions and spinach)

Importance of Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat and essential fatty acid, meaning that our body does not make them and therefore we must consume them in our diets. Unlike other fats, omega-3 fatty acids are biologically active and have important roles in processes such as inflammation and blood clotting. Unfortunately, consumption of omega-3s in most North American diets is very low despite it’s established benefits in cardiovascular disease and combating inflammation.

The three main omega-3 fatty acids are ALA, DHA and EPA. ALA is mostly found in plant sources, whereas EPA and DHA are mostly found in animal foods. ALA is the most common source of omega-3’s in your diet, however, it needs to be converted into EPA or DHA before it can be utilized by the body. Unfortunately, the conversion process is very inefficient – less than 10% is converted! ALA that is not converted to EPA or DHA is stored or used as energy like other fats. You may want to consider an DHA/EPA supplement (algae) if you are plant-based.

Food Sources of Omega-3’s: 

  • Fatty fish (such as salmon, mackerel, sardines) *DHA/EPA
  • Algae *DHA/EPA
  • Walnuts *ALA
  • Flaxseeds *ALA
  • Pumpkin seeds *ALA 
  • Hemp hearts *ALA

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Filed Under: General Nutrition, Gut Health Diet, Nutrition Articles Tagged With: anti-inflammatory diet, anti-inflammatory foods, dysbiosis, gut health, omega-3 fatty acids, polyphenols, pro-inflammatory foods

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WELCOME!

Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

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Gut Health Dietitians
Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
• Weekly grocery lists (to save you time and energy)
• Weekly check-in from your dietitian for accountability and support 
• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
• You want to support your overall health and wellness
• You feel stressed or overwhelmed about your diet, or don’t have the time to make sustainable changes 
• You know gut health is important, but you don’t know what that means or how to support gut health
• You need to improve your diet for management of a chronic disease (heart disease, high cholesterol, high blood pressure, diabetes etc)
• You want more energy and improved digestion
• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

#guthealthdiet #guthealthdietitian #dietitianlondonontario #diversitydiet #guthealthtips #guthealthnutritionist #guthealthnutrition #guthealthydietitian
I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

#guthealthdietitian #guthealth #privatepracticedietitian #westerndietitian #westernuniversity #westernu #ibsdietitian #pcosdietitian #sportsdietitian #dietitiansofinstagram #dietitianapproved
The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

#sportsnutrition #sportsdietitian #sportsnutritionist #westerndietitian #guthealthydietitian
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