Food As Medicine

I firmly believe that foods can either be our best friend or our worst enemy. Some foods can make us fat, sick and prone to all kinds of illnesses and diseases by causing inflammation in the body while others can ease symptoms, help lower inflammation and fill us with vibrant, radiant good health.

Many foods create debilitating inflammatory diseases such as:

• Leaky gut syndrome/IBS (Irritable Bowel Syndrome)
• Celiac disease
• Arthritis
• Food allergies and sensitivities
• Ulcerative colitis
• Lupus
• Crohn’s disease
• Gout
• Headaches/migraines

Let’s look at both the top 10 foods* to avoid for optimum healing and those to include in our daily eating plans whilst remembering that this is by no means a be-all-and-end-all list.

Keep in mind that not all foods affect everyone in the same way however and that everyone is different. You may experience negative symptoms when eating some of the following inflammatory foods; others may not affect you at all.

Identifying your trigger foods through medical testing or an elimination diet can be a powerful way to reduce chronic pain and promote better health.

Inflammatory Foods to Avoid

1. Sugar

Sugar is linked to an extensive list of health problems, from heart disease to cancer.

Research suggests that a high-sugar diet could cause alterations in your gut microbiome, which could promote inflammation and influence your immune system. Loading up on sugar may also increase intestinal permeability, allowing particles to pass through to the bloodstream, triggering leaky gut symptoms.

2. Soy

Soy is commonly found in a wide array of products including tofu, soymilk, soy sauce and vegetarian meat substitutes. Unfermented soy products contain phytic acid, a type of anti-nutrient that impairs nutrient absorption and irritates the lining of the gut.

Consuming soy products could potentially result in increased intestinal permeability too. Not only can this contribute to inflammation, but it may also cause symptoms like joint pain, nutritional deficiencies, skin rashes and changes in mood.

 

3. Gluten

Gluten is a type of protein found in grains like wheat, barley and rye. Besides hiding out in bread and other wheat products, it also winds up in many salad dressings, tinned and bottled products and deli meats, too.

Research suggests that gluten may increase inflammation and exacerbate leaky gut syndrome by activating a specific protein involved in intestinal permeability.

Some grains, such as brown rice, have similar DNA codes as gluten, so if you are sensitive to gluten, other grains will irritate your body as well.

4. Alcohol

While the occasional glass of red wine with your dinner might be okay, chronic alcohol consumption may not be so great for your health or your pain levels. Overdoing it can weaken the liver, amp up inflammation and even worsen symptoms of conditions like inflammatory bowel disease.

5. Dairy

Although most people are born with the ability to digest lactose, the main type of sugar found in cow’s milk, it’s estimated that 75% of people around the world lose this ability at some point. Consuming dairy products when you’re intolerant to dairy may result in symptoms like bloating, abdominal cramps, gas or diarrhoea. The Pasteurization process destroys vital enzymes, making sugars like lactose very difficult to digest.

6. Processed Meat Products

The chemicals used in the manufacturing process can cause inflammation and irritate the intestinal lining. Meat treated with antibiotics can create immune-suppressing activity in your body.

7. Processed, or Unhealthy Oils

Vegetable, corn, soybean, and other oils usually are usually overheated, which damages the nutrients, or over-processed to a degree that makes the oil difficult to digest and dangerous to our health.

8. Processed Foods

This includes popular items like cakes, soft drinks, juices, potato chips and breakfast cereals.

A diet packed with processed junk can cause chronic pain. A Harvard Medical School study found the traditional Western diet was associated with higher levels of inflammatory markers. Other studies show that trans fats, which are frequently found in processed foods, are tied to increased inflammation.

For this reason, minimizing your intake of processed foods is recommended to help manage painful conditions like arthritis and inflammatory bowel disease.

9. Caffeine

Bad news for coffee lovers: if you suffer from frequent, painful headaches, it may be time to cut back a bit on the caffeine.

Caffeine isn’t just found in coffee, though. Other sources of caffeine include chocolate, tea, soft drinks and energy drinks.

10. Legumes/Green Beans

They contain indigestible saccharides and moulds. Baked beans, chickpeas, lentils and soybeans have high amounts. Lectins, a kind of protein that binds carbohydrates are present in beans, including green beans. They can cause problems in the digestive system. Cooking beans can reduce the levels of lectin. Green beans contain phytic acid, which can bond with minerals and prevent them from being absorbed by the body.

The Good News – Food can heal US!

1. Leafy Greens

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try a green smoothie each morning to incorporate greens, as they are some of the strongest anti-inflammatory foods on the list.

Swiss chard, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage.

Bok Choy (Chinese cabbage) is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in Bok Choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals. Make it one of your go-to anti-inflammatory foods.

2. Unrefined Coconut Oil and Coconut Products

One of the best fats you can eat for your gut is coconut. Although coconut contains saturated fat (a nutrient that has a bad reputation for causing inflammation in the gut), the saturated fat it contains is very different than the saturated fats found in red meat or dairy.

Unlike animal products, the saturated fat in coconut, called lauric acid, has antimicrobial and antifungal properties— which is why it’s a food recommended on many gut-healing protocols. Coconut oil is also a natural anti-inflammatory, which can help soothe the intestinal lining and improve inflammatory bowel conditions

2. Chia Seeds

Chia seeds contain about 10 grams of fibre in just two tablespoons, and they’re rich in anti-inflammatory phytochemicals for soothing gastrointestinal distress.

 4. Bone Broths

Bone broths contain profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases. It is incredibly healing to your gut. The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion. In addition, bone broth contains:

• Calcium, phosphorus and other minerals
• Components of collagen and cartilage
• Silicon and other trace minerals
• Components of bone and bone marrow
• Glucosamine and chondroitin sulphate

5. Apple Cider Vinegar (ACV).

If you want to quickly improve your digestive health, then try apple cider vinegar. Pick one that is raw, organic, unfiltered, unpasteurized, and has the mother intact. (All of this should be written on the label.) Also, make sure you shake it well to disperse the mother before you use it!

Use it daily in combination with (or as a substitute for) lemon juice as an alkalizing drink. Or use it to make a tasty salad dressing by blending it with some olive oil, herbs, and a sprinkle of sea salt.

6. Red Cabbage

Red cabbage is rich in the amino acid L-glutamine, which is known to help heal the soft tissue lining your intestines. It’s especially helpful for people with leaky gut, ulcerative colitis, celiac disease, Crohn’s disease, and irritable bowel syndrome.

7. Hemp

Hemp contains 20 amino acids and is a complete source of plant protein. It is also nature’s most abundant source of essential fatty acids and has a perfect 3 to 1 ratio of omega-6 to omega-3.

Hemp benefits include:

• Fortifies immune system
  • Reduces inflammation
  • Improves memory and prevents brain-related diseases
  • Clears up skin disorders
  • Helps keep the digestive tract healthy and clean
  • Helps prevent cancer
  • Helps reduce the risk of diabetes

8. Wild Fatty Fish and/or Fish Oil

Wild fish and fish oil (especially cod liver oil) are another excellent sources of anti-inflammatory omega-3 essential fatty acids. Fish also contains vitamin D— and although it’s not entirely clear how, vitamin D deficiency has been linked to leaky gut

9. Flaxseed

Not only does flaxseed lower blood cholesterol and reduce the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fibre intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.

10. Fermented Foods

Goat Yoghurt and kefir, sauerkraut and Kimchi and other probiotic foods can relieve IBS symptoms. Fermented foods are potent chelators (detoxifiers) and contain much higher levels of beneficial bacteria than even probiotic supplements, making them ideal for optimizing your gut flora. Fermented veggies also contain high levels of antioxidants and fibre for optimal digestive health. In addition to beneficial probiotics, traditionally fermented kefir also contains:

• Beneficial yeast
• Minerals such as magnesium, phosphorus and calcium
• Essential amino acids (such as tryptophan, which is well-known for its relaxing effect on the nervous system)
• Vitamins B1, B2, B7 (biotin) and vitamin K

 Finally – AVOID THESE SIX GUT HEALTH DISASTERS…

• Antibiotics, unless absolutely necessary (and when you do, make sure to reseed your gut with fermented foods and/or a probiotic supplement).
• Conventionally-raised meats and other animal products, as non-organically farmed animals are routinely fed low-dose antibiotics, plus genetically engineered grains, which have also been implicated in the destruction of gut flora.
• Processed foods (as the excessive sugars, along with otherwise “dead” nutrients, feed pathogenic bacteria).
• Chlorinated and/or fluoridated water
• Antibacterial soap
• Agricultural chemicals, glyphosate (“Roundup“) in particular

By avoiding the gut health disasters above and fortifying your diet with the super-foods mentioned above, you’ll be well on your way to optimal digestive health and wellness:

…AND LAST BUT NOT BY ANY MEANS LEAST: FOCUS ON THE FOODS AND THINGS YOU CAN EAT AND HAVE FUN COOKING THEM, EATING THEM AND SHARING THEM with friends and family! Be excited by the new foods opening up to you!

FOCUS ON BEING HEALTHY RATHER THAN DWELLING ON ANY ILLNESS. As the old saying goes: “What you think about you bring about” and you want radiant, vibrant good health so think more of those thoughts!

Yours in good health and happiness,

Fiona Hoskin

(*References: Arthritis.org, Harvard Health, .)