Basic Emphases of Anti-Inflammatory Nutrition | CHECK LIST
As part of the GI mucosal tasks,
it is necessary to promote:
- reduction of inflammation
- Healing of the mucosa and restoration of its function
Minimize, remove what promotes and supports inflammation:
1. Fast carbohydrates (sugar and foods containing it, sweeteners, sweeteners, sugars, dried fruits) - support and lead to insulin resistance, low-level inflammation.
Effect on the gastrointestinal tract:
- alteration of bile rheology and maintenance of GI tract disease
- development of fatty hepatosis
- growth of opportunistic flora: candida (CIGR) and SIBR, which leads to: increased antigenic load - predisposition to autoimmune diseases
- impaired enzymatic activity in the small intestine
- increased gas formation - acid and bile reflux (reflux)
- impaired intestinal motility: tendency to constipation.
2. Dairy products, especially whole milk and cottage cheese, in severe inflammation, increased mucus formation, tendency to constipation.
We leave clarified butter and a little butter, at first.
3. Gluten-containing foods (for celiac disease, non-celiac gluten sensitivity, gluten allergy and inflammation)
4. Trans fats and oils:
- refined sunflower
- soy
- peanut
- corn
5. Passion fruit (eggplant, peppers, tomatoes)
6. Red meat - minimize as much as possible (1 time per week), if inflammation is pronounced - remove!
7. Peanuts
8. Alcohol
9. Eliminate anything that contributes to mucosal obstruction and irritation in GERD:
- anything sweet
- coffee, cocoa, chocolate, strong black tea
- tomatoes (and products containing them)
- carbonated drinks, beer, kvass, champagne
- flour, especially freshly baked goods
- acidic foods
- mustard, radish, garlic.
- anything that causes you to actively increase gas formation
- legumes, cabbage in raw form, potatoes
- late dinner and breakfast, long gaps between meals
Very neat:
- Radishes, onions, garlic (outside of mucosal irritation)
- Fermented vegetables, introduce according to tolerance
- Nuts and seeds (activated - soak for 4-8 hours in an acidic environment, then rinse and can be dried in the oven) on tolerance, start with walnuts and almonds 20-30 g per day
10. Individual intolerances, allergic reactions
To understand what the GI tract reacts to, the Food Diary will help.
Include in the diet, taking into account individual tolerance
Base:
- Chew long, thoroughly, without looking at gadgets
- Do not wash down food with water (can be 15-30 min before eating and 1h after eating). If very dry, you can sip up to a third of a glass during a meal (warm water, lemon-ginger water, dandelion tea, calendula). If you need to drink medication, a third of a glass after a meal is fine
- Fluid during the day - a minimum of 1-1.5 liters of water (30 ml per kg of body weight)
- Meal frequency: basic 3 times a day (nutritious), with the addition of enzymes if necessary, individually - in terms of snacks
- Amount of protein - at least 1 g per kg of ideal body weight, of which 50-60% - proteins of animal origin (fish, poultry, meat, eggs).
- Gentle cooking methods: chopping, steaming, boiling, baking at low temperatures.
What we eat:
1. Protein: animal protein
- Chicken eggs, quail eggs, type of cooking - selection by feeling (omelet, scrambled eggs with vegetables and herbs, in salads, hard-boiled, 6-7 minutes...).
- Poultry (turkey, chicken, quail), rabbit, veal (according to tolerance)
- Red meat - minimize to 1-2 servings per week
- By-products (tongue, heart, liver)
- Bone broth (start: adding to soups, when stewing vegetables, little by little, under cover of enzymes)
- Fish, seafood
2. legumes: red lentils, sprouted mung beans.
3. Vegetables:
- Cabbages (broccoli, Chinese, Brussels, white cabbage) - subdued
- Cucumbers, string beans
- Starchy vegetables: beets, carrots, zucchini
- Greens (spinach, arugula, cilantro, celery, lettuce, chives, parsley, dill...) - include
4. Of spices: fennel, anise, turmeric (outside of severe inflammation)
5. Berries: sea buckthorn, currants, cranberries, blueberries, blueberries, cranberries, good at the end of a meal, can be frozen, scalded.
Pomegranate - at least 1-2 times a week
6. Enzymes - vegetable: pineapple, kiwi, papaya (outside of inflammation pronounced)
7. Fruit - as an option - dessert of baked green apple or pear with cinnamon.
Of dried fruits - prunes
8. Gluten-free cereals (rice, well brown, red, buckwheat, amaranth, quinoa, millet, oatmeal labeled gluten free)
9. Oils: emphasis on olive oil, ghee (clarified butter), MCT, coconut oil
10. Vegetable milk: almond milk, coconut milk (tolerance-wise), starting with small amounts, adding to dishes.
