If you have been following the column you will know that this is the third part of a series about top anti-inflammatory foods. The major point is that if you eat the right foods you can start to feel better which is a great place to start.
So far, we have reviewed the fact that veggies and fruits are king when it comes to reducing the symptoms of inflammation such as achy joints, exhaustion, mood issues, brain fog, and digestive challenges. In April, we discussed the role of omega-3 fatty acids in reducing symptoms of inflammation.
Today, we will review a couple more strategies to help you feel better by eating more foods that exert an anti-inflammatory effect, specifically legumes and seasonings.
Legumes, also known as pulses, include lentils and dried beans such as black beans, chickpeas, northern beans, cannellini beans, and kidney beans. These superfoods are plants and plant foods are anti-inflammatory. In addition to all the nutrients present in legumes, they are a great source of vegetable protein and an excellent source of fiber.
Fiber is an important tool for curbing inflammation because it feeds the gut microbiome to keep your digestion healthy. Work on replacing some of the animal protein in your diet with vegetable protein. A good rule of thumb is to eat at least one to two vegetarian meals a week. If you use legumes in these meals, it will help you meet your fiber target and protein needs plus increase variety in your nutrient intake.
There is an overblown buzz around the internet that legumes may be toxic because they are contaminated with dangerous lectins that can cause inflammation and intestinal permeability, leading to chronic disease. This theory is misleading.
Plant lectins are found in some fruits, vegetables, nuts, grains, and legumes. Many traditional cultures consumed diets that are based on all these foods without an increase in chronic disease. It seems an intellectual leap to say lectins are the culprit. Grains, legumes and nightshade vegetables have received the most negative press.
Certain lectins (e.g., ricin and raw kidney beans) can be toxic. But it is only a problem in raw kidney beans, and I don’t know anyone who eats ricin or kidney beans raw. Some people do not cook beans properly which can lead to small amounts of lectins in our foods and to digestive challenges.
Be sure to soak beans overnight and change the water several times. Soaking and then cooking, especially with wet high-heat methods like boiling or stewing, deactivates most lectins. Simmering raw beans at low heat such as in a slow-cooker or undercooking the beans will not remove all the lectins.
The important take-home here is to be sure to cook legumes properly, particularly if you have digestive issues. This does not mean that some folks need not avoid lectins. However, people who can’t tolerate these foods more than likely have compromised gut function and may need to heal their gut first to better tolerate them. There are many beneficial nutrients, including essential vitamins, minerals, antioxidants, phytochemicals, and fiber found in whole grains, legumes, and other lectin-containing foods.
If you are having digestive issues and are frustrated or puzzled about what may be causing them, my best advice is to work with a Registered Dietitian Nutritionist who is well trained to help you identify the root problem and to help you develop a program to relieve your symptoms. These issues are very individual and require customized care.
When we think of herbs and spices, we tend to think of their value as adding flavor to our food. But these culinary delights add a big punch when it comes to nutrients for healing.
The two most well-known spices when it comes to fighting inflammation are turmeric and ginger. Curcumin is the primary component of turmeric demonstrating anti-inflammatory activity but there are several other constituents in turmeric that also have an effect. Make sure you also consume black pepper as it contains piperine, which inhibits the metabolic breakdown of turmeric compounds in the gut and the liver. This allows higher levels of turmeric compounds to remain in the body. Another way to increase turmeric absorption is a little fat when you are consuming turmeric or the active compound, curcumin. Both make it more absorbable.
Turmeric can be easily added to soups, stew, casseroles, stir fry and veggies dishes. Or fix yourself a delicious Golden Milk Latte
The anti-inflammatory power in ginger is off-the-charts, thanks to a compound called xanthines. Fresh, dried or in a supplement, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.
Try using a chunk of fresh ginger (about the size of your thumbnail) or a drop of certified pure therapeutic grade ginger in your smoothies. It makes them delicious and very fresh tasting and reduces inflammation. You can add ginger to sautéed veggies, soups, stews, stir fry, and casseroles.
Ginger tea or latte is another great way to enjoy this powerful tool that helps to put out the fire.
Green herbs such as thyme, rosemary and oregano contain powerful antioxidants and are potent tools to cool the fire.
Turmeric
Ginger
Curry powder
Garlic
Cinnamon
Cloves
Black Peppercorns
Cilantro
Nutmeg
Rosemary
Thyme
Fennel
Basil
Chamomile
Celery Seed
Cardamom
Chili peppers
Cayenne pepper
Find easy ways to add these herbs and spices to your favorite recipes. Learning about how to use these seasonings can be a fun adventure. As you can see, there are many foods that can help you taste better and feel better. Next month we’ll talk about the foods you can avoid to ease inflammation.
Ruth Clark, author of the best-selling book Cool the Fire: Curb Inflammation and Balance Hormones, is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon and her practice is 100% virtual. Ruth specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at Ruth@RuthRD.com.