Osteoarthritis, tendinitis, acne… Here are the anti-inflammatory foods – validated by our doctor – to eat regularly to reduce and/or prevent inflammation in the body.
L’anti-inflammatory diet East fashionable for several years now. However, we sometimes hear everything and its opposite and we have difficulty identifying the truly anti-inflammatory foods and those advocated for this benefit, for marketing reasons. Besides, what is it? inflammation in the body and is it really dangerous ? “No, not physiologically” Dr. Jean-Christophe Charrié, general practitioner, immediately answers us. Inflammation contributes to the repair of the body by providing defense elements and eliminating waste. It becomes pathological when it damages more than it repairs. “We are then in a rush of the organism which finds itself overwhelmed” continues the doctor. Symptoms occur such as joint pain during a gout attack. Certain foods can then act on this inflammation.
Anti-inflammatory food puts little strain on the pancreas
An anti-inflammatory food is a food that puts very little strain on the pancreas during digestion, both in its production of insulin to manage blood sugar levels, and in the digestion of fats and proteins. Conversely, a “pro-inflammatory” or “inflammatogenic” food over-demands it. “Food causes a big digestion work for the pancreas, explains our interlocutor. By a cascade phenomenon, when the pancreas is stressed, the vagus nerve which is connected to it (at the level of the brain, editor’s note) is also involved, which increases congestion of body tissues which produces inflammation and can promote inflammatory diseases in the long run.” This is how diet can play a role in inflammation. “Imagine the organism as a rice field where each cell is a foot of rice. The water must stagnate at a given time so that the rice plant draws its nutrients and rejects its waste. But it is also necessary drain from time to time so that waste does not accumulate Otherwise the water stagnates and the rice rots. The congestive state is the stasis of the fluid. The longer it lasts, the greater the inflammation.” schematizes the doctor.
The list of inflammatory foods to put on the menu every day
An anti-inflammatory diet is a glucose-free dietwith less protein and lipids that are difficult to digest. Concretely, we focus on:
- THE fruits (Above all red), to be eaten raw rather than cooked, or poached for fragile and seedless intestines.
- THE vegetables (Mostly the cruciferous)also best eaten raw.
- THE meats moderately white: chicken, turkey, duck, guinea fowl, rabbit
- THE Pisces wild, no breeding
- THE dried vegetables: beans, lentils, chickpeas, flageolets, etc.
- THE rice (rather than pasta).
- fat : raw fats likeolive oil as a priority then coconut oil, high-oleic sunflower oil, rapeseed oil, walnut oil, hazelnut oil (butter must be in the minority, 15 grams per day maximum)).
- of agave syrup or dark honey instead of sugar (glucose).
- THE lemon instead of vinegar because it turns into citrate in the stomach and becomes alkaline, which is good for the body.
- beverage : “We must take waters rich in bicarbonate to help the pancreas, Vichy Saint-Yorre, Vichy Célestin or Badoit For example. You should drink at the end of the meal, ideally at least 20 minutes after, never during. If you don’t like sparkling water, you can add Vichy salt (available in organic stores) to still water or baking soda. ” The only precaution: avoid mineral water with bicarbonate in case of kidney stones.
- there einkorn flourchestnut, corn, buckwheat, rye, chickpeas, stone-milled wheat, rice.
In an anti-inflammatory diet, steam or court-bouillon cooking must be adopted. Finally, “as far as possible, eat organicespecially for meats, vegetables and fruits” concludes Dr Charrié, author of the book “The keys to anti-cancer diet and inflammatory, infectious, autoimmune diseases…” with Maryse Souffland-Groussard and Sophie Bartczak, Editions Terre Vivante, 2017.