Basic Emphases of Anti-Inflammatory Nutrition | CHECK LIST

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Table of contents
  1. Minimize, remove what promotes and supports inflammation:
  2. Include in the diet, taking into account individual tolerance
  3. Base:
  4. What we eat:

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.

Anti-Inflammatory Nutrition


Include in the diet, taking into account individual tolerance

Base:

  1. Chew long, thoroughly, without looking at gadgets
  2. 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
  3. Fluid during the day - a minimum of 1-1.5 liters of water (30 ml per kg of body weight)
  4. Meal frequency: basic 3 times a day (nutritious), with the addition of enzymes if necessary, individually - in terms of snacks
  5. 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).
  6. 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.

 

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