Healthy_Food_Guide_UK_-_January_2020

HEALTH ISSUE INFLAMMATION

The

Anti-inf lammatory

diet

A largely plant-based diet, high in the phytochemicals

that seem to control inflammation,mayhave

a knock-on positive effect on yourhealth

THE DIET IN A NUTSHELL
Anti-inflammatory diets, which are largely
plant-based, are founded on the concept
that certain foods can help to protect our
cells and organs from low-level chronic
inflammation. Some studies have linked
this type of inflammation to arthritis, cancer,
non-Alzheimer’s vascular dementia and
heart disease.
Plants are extraordinary ‘chemical
factories’, constantly producing tens
of thousands of compounds called
phytochemicals, which perform vital
functions to help the plants survive
and thrive. While we don’t yet
have enough research to really
have an exact template for an
anti-inflammatory diet, experts
are prepared to describe this as
a ‘model’ of eating. It involves
selecting foods that may have
anti-inflammatory properties
in nature and adding them to
our diet in the hope they may
help to modulate chronic,
low-level inflammation in our bodies. The
key is to buy whole, plant-based foods that
are rich in healthy fats and phytochemicals
to ensure you get as much nutritional punch
as possible in everything you eat.

WHAT’S ON THE MENU
■ Dark green vegetables
■ Tomatoes
■ Beans

■ Olive oil

■ Nuts

■ Herbs and spices, whicharepackedwith

anti-inflammatorycompoundscalled

flavonoids and relatedcompounds.

■ Fibre-rich foods, suchasfruitsand

vegetables. A dietthat’shighinfibrehas

been linked to loweringinflammation.

■ Oily fish, for itsanti inflammatory

omega-3 essentialfattyacids.

WHAT A TYPICALDAY’S

MENU PLAN COULDLOOKLIKE

Breakfast 2 ovenroastedtomatoeson2 slices

granarytoastwithgreentea.

Snack30ghandfulbrazilnuts

LunchWholegraincouscous

(70grawweight)with130g

grilledsardines,30gchopped

flatleafparsley,choppedorange

segmentsandlemonjuice.

SnackWinterfruitsalad(100g

driedfruit)servedwith300g

fromagefrais,cinnamonand

15g toastedpinenuts.

Dinner Lentil vegetablecurrywitha

wholegrain chapati.

To t a l 1,700kcal, lessthan12gsaturates,less

than 3g salt, no meatorfreesugars.

WILL THIS DIETSUITYOU?

The anti-inflammatorydietishighinfibre,so

if you have irritablebowelsyndromeorany

inflammatory boweldisorders,checkwith

your doctor first beforemakingtheswitch.

G O E AT

Forrecipes

tohelpwith

inflammation,

seep66–p67

13

SUPER DIETS