A Functional Medical Doctor's Perspective
Many chronic health problems have inflammation as their root cause: type two diabetes, atherosclerotic heart disease, memory disorders, arthritis, and digestive issues, to name a few.
Here is how foods can help us mitigate inflammation:
Whole foods, like vegetables, fruits, legumes, nuts, and seeds, and certain whole grains are rich in compounds which fight inflammation, such as vitamins, minerals, phytonutrients, and fiber. Omega-3 fats and probiotics – found in some animal and plant foods – can also calm inflammation.
Some work by preventing the body from producing as many inflammatory molecules, while others work as antioxidants to protect cells against the damage from inflammation. Yet others work to promote a healthy community of gut bacteria, which can also help combat inflammation. In functional medicine, we try to base our recommendations on research studies, and here are some evidence-based inflammatory food suggestions:
Vegetables full of green, red, and orange phytonutrients and fiber:
Dark Green Leafy ones, such as: spinach, Swiss chard, and green leaf lettuce
Cruciferous, such as: broccoli and broccoli sprouts, cabbage, cauliflower, collards, kale, and mustard greens
Beets
Carrots
Garlic
Onions
Tomatoes
Fruits, purple, red, and other bright colored phytonutrient and fiber- rich ones:
Berries
Citruses, such as lemon, lime, grapefruit, and oranges
Apples with peel, cherries, grapes, and pomegranates
Gluten-free wholegrains, rich in zinc, selenium, fiber, and phytonutrients, such as:
Red, purple, or black rice
Buckwheat
Gluten-free oats
Millet
Legumes rich in plant proteins, fiber, and antioxidants:
Soy-based ones, like tofu and edamame
Non-soy-based legumes, such as beans, lentils, and peas
Nuts and Seeds, rich in B-vitamins, vitamin E, zinc, healthy fats, fiber, and selenium, such as:
Almonds, walnuts, pistachios, mixed unsalted nuts
Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds
Healthy fats, such as Monounsaturated fats, Omega-3s, and conjugated linoleic acid (CLA), rich in anti-inflammatory properties and vitamin E:
Oily fish, such as: wild-caught salmon, sardines, mackerel, anchovies, halibut, and trout
Olives and olive oil, especially extra virgin cold-pressed one
Avocados, Omega-3 enriched eggs
Fermented Foods, which contain anti-inflammatory compounds and live probiotics:
Dairy products such as Kefir and yogurt
Plant-based (Non-dairy) such as sauerkraut, kimchi, tempeh, or kombucha
Herbs, Spices, and Teas, containing anti-inflammatory phytonutrients, such as:
Cardamom, Turmeric, Ginger, Thyme, Cinnamon, and Saffron
Green Tea, Yerba Mate
An anti-inflammatory diet can help functional doctors guide patients toward healthier eating habits. By emphasizing whole, nutrient-dense foods that reduce systemic inflammation, we can address the root causes of chronic conditions like autoimmune disorders, cardiovascular diseases, and metabolic syndrome. In coaching our patients, we focus on eliminating processed foods, refined sugars, and trans fats while teaching patients the connection between food choices and inflammation. The most rewarding thing for functional doctors is to educate patients to make informed dietary decisions that support long-term health. Empowering patients with the knowledge of how specific foods affect their bodies helps foster sustainable lifestyle changes, promoting overall well-being and preventing disease progression through a personalized, patient-centered approach.
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