Food to Ease Inflammation
Researchers have identified certain foods and eating patterns that can increase or help to control inflammation.
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To find out more about inflammation and it's connection to IBS go to the
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Inflammatory Foods
Some foods have been linked to increased inflammation and, to be honest, there are no shockers here. The following foods should not be eaten in excess if you are following a regular healthy diet plan.
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Excess Salt and Sugar
Too much sugar and salt have been shown to increase inflammation through a number of different mechanisms. Both can also be a bad influence on your gut microbiome, which plays a role in your immune response. Excessive sugar intake has also been linked to obesity, which is in turn linked to inflammation. This doesn't mean one necessarily causes the other, but there are associations.
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Sugar and salt can be part of a healthy diet, but moderation is key. Check out Carbohydrates and IBS for more information about sugar and Salt and IBS in the Tips for Healthy Eating section.
Trans Fats
Numerous studies have shown that man made trans fatty acids, normally in the form of partially hydrogenated oils, can cause inflammation. Trans fats have been banned in many countries, like Canada and the US. Naturally occurring trans fats do not have the same inflammatory properties.
Saturated Fats
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Too much saturated fat in your diet has also been associated with an increase in inflammation. Saturated fat can also be part of a healthy diet, but how much and how often are key.
To learn more about dietary fats go to Fats and IBS in the Tips for Healthy Eating section.
Ultra-processed Foods
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Ultra-processed foods have also been shown to increase inflammation. For the most part this is because they often contain lots of salt, sugar, saturated fats and sometimes trans fats depending on where you live.
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It's OK to have some processed foods in your diet, but just keep in mind it's best to eat foods as close to their natural state as you can and to choose processed foods lower in salt, sugar and saturated fats.
Alcohol
Alcohol, especially if it's consumed regularly and in larger amounts, can cause inflammation in your intestines that can lead to inflammation throughout your body.
​​Many interconnected mechanisms are at play, including a negative effect on the gut bacteria as well as the immune system, both inside and outside the GI tract.
Foods to Fight Inflammation
There are many foods you can eat to ease inflammation. Many of them fight inflammation in more than one way and all of them are part of a regular healthy diet. An anti-inflammatory diet is really just a healthy diet that includes lots of fruits and veg, fibre, healthy fats and fermented foods.
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Antioxidants
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Free radicals, byproducts of normal processes that take place in your cells, can trigger inflammation and keep it going. Antioxidants neutralize free radicals and can help to control inflammation by influencing your body’s immune response.
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Many compounds have antioxidant properties, including vitamins A, C and E and the minerals copper, zinc, and selenium. Plant foods are the best source. Eat a variety, the more colourful the better.​​​
Phytochemicals
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Phytochemicals are naturally occurring compounds that give plant based foods their colour, flavour and smell. In laboratory studies, many phytochemicals have been shown to act as antioxidants. They can also help to balance your immune system.
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They can be found in fruits and vegetables, whole grains, beans, nuts, seeds, herbs, spices, tea and coffee. Eat a variety of plant foods to get as many different kinds as you can.
Fibre
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Fibre feeds your good gut bacteria, which then release substances that help lower inflammation body-wide. It can also modify the the ph level in your gut, which makes it a better place for your good gut bacteria to live. Fibre also helps to keep the walls of your gut healthy so inflammatory substances have less change of irritating the intestines or escaping into your blood stream.
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To find out more about fibre go to Fibre and IBS in the Tips for Healthy Eating section.​
Fermented Foods
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Research is showing that a diet rich in fermented foods increases the diversity of gut microbes and decreases markers of inflammation. Try for 3-5 servings per week.
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There's lot of foods to choose from: yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, kombucha tea, sauerkraut, miso, tempeh, sourdough bread etc.
Omega-3 Fatty Acids
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Omega-3 fatty acids have been shown to reduce inflammation and you may have heard Omega-6 fatty acids can increase inflammation. But recent research has shown that the relationship is far more complex and the most important factor seems to be the Omega-6/Omega-3 ratio in the diet, which should be lower than 4:1.
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To learn more about dietary fats and food sources go to Fats and IBS in the Tips for Healthy Eating section.
Anti-Inflammatory Eating Patterns
When it comes right down to it, an anti inflammatory diet is really just a healthy diet. But in today's fast food world, eating a healthy diet can be a challenge. The following eating patterns are examples of anti inflammatory diets, with links you can follow for more info.
For more on healthy eating with an IBS focus, go to the Tips for Healthy Eating section.
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Canada's Food Guide
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A good place to start for a basic healthy eating pattern is Canada’s Food Guide (or the equivalent in your country). Go to https://food-guide.canada.ca/en/
Eat a variety of healthy foods every day. Use the plate model and portion sizes to ensure a balance of fruits and veg (the darker in colour the better), protein and whole grains. Limit your intake of saturated fats, added sugars, salt and processed foods that may increase inflammation. Choose foods with healthy fats and stay hydrated with water as the drink of choice.
The Mediterranean Diet
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If you want to take it up a notch, the Mediterranean Diet, often touted for heart health, is also considered to be an anti-inflammatory diet. The diet is rich in whole foods and low in processed foods, added sugar and saturated fat. The emphasis on plant foods like fruit and vegetables, beans, nuts and whole grains means it is loaded with antioxidants, polyphenols and fibre.
Fish is the main source of animal protein, some rich in Omega-3 fatty acids, and red meat is limited. Olive oil, the main added fat, contains numerous compounds with potent anti-inflammatory actions. Of particular interest is oleocanthal which has similar anti-inflammatory properties as ibuprofen, commonly used to treat pain and inflammation.
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