The Anti-Inflammatory DietPresented by:Jill Gora, M.D.

Family PhysicianSeptember 16, 2015

Inflammation

Acute Inflammation

• Lasts for minutes, hours, days

• Essential for healing

• Beneficial process

But what if inflammation goes on too long,

or

occurs in a place where it’s not supposed to be?

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Inflammatory Molecules

Theory• Chronic

overproduction of pro-inflammatory molecules leads to chronic inflammation

• Certain foods can attenuate or mitigate the pro-inflammatory process

Anti-Inflammatory Diet

• Derived from the healthiest components of the Mediterranean & Asian diets

• Often credited to Andrew Weil, M.D.

Mediterranean Diet

• High in vegetables, fruits, nuts, beans & extra-virgin olive oil

• Low in meat• Includes moderate

alcohol consumption (1 glass daily)

Prevention of Cardiovascular Disease with the Mediterranean Diet

Estruch,R et al. N Engl J Med 2013. DOI:10.1056.NEJMoa1200303

Results

• People in the two Mediterranean Diet groups were 28-30% less likely to have a heart attack or stroke

• Low fat diet resulted in no significant cardiovascular benefit

Estruch, R et al. N Engl J Med 2013.DOI:10.1056/NEJMoa1200303

Asian Diet

• High in soy in all forms

• Reduces Prostate Cancer in Asian men

• Reduces Lung Cancer in men who have never smoked

Anti-Inflammatory Food Pyramid

www.drweil.com

Vegetables• 4-5 servings/day (minimum)• Dark leafy greens• Cruciferous vegetables• Carrots, beets, onions, peas,

squashes• Sea vegetables • Rich in flavinoids &

carotenoids• “Eat the rainbow”• Raw & cooked, organic

Fruits• 3-4 servings per day • Low glycemic index fruit

(berries, stone fruits, oranges, pink grapefruit, cherries, red grapes, apples, pears, pomegranates)

• Avoid tropical fruit• Rich in flavinoids &

carotenoids• “Eat the rainbow”• In season (frozen), organic

Beans & Legumes• 1-2 servings per day• Black beans, chickpeas,

black-eyed peas, lentils, adzuki, Anasazi

• Rich in folic acid, Mg+, K+, soluble fiber

• Low glycemic index• Eat well-cooked whole or

pureed into spreads (like hummus)

Pasta• 2-3 servings per week• Organic pasta, whole wheat

noodles, rice noodles, bean thread noodles, buckwheat noodles like udon & soba

• Pasta cooked al dente has a lower glycemic load than fully-cooked pasta

• Adding vinegar also lowers glycemic load

Whole & Cracked Grains• 3-5 servings per day• Brown rice, basmati rice, wild

rice, buckwheat, groats, barley, quinoa, steel-cut oats

• Digest slowly, reducing frequency of spikes in sugar that promote inflammation

• Grains should be visible to the eye

• Not whole wheat bread or products made from flour

Healthy Fats• 5-7 servings per day• Nuts (especially walnuts)• Avocados• Seeds (ground flaxseed,

hemp seeds)• Omega-3 enriched eggs• Extra virgin olive oil and

expeller-pressed organic canola oil (not corn or soy)

• Cold water fish

Fish & Seafood• 2-6 servings per week• Wild Alaskan salmon

(especially sockeye)• Sardines• Black cod (sablefish)• Albacore tuna• Herring• Rich in omega-3 fats• Can replace with 2-3 grams

fish oil supplement per day

Whole Soy Foods• 1-2 servings per day• Tofu, tempeh• Edamame• Soy nuts• Soymilk• Contain isoflavones that

have antioxidant activity and protect against cancer

• Choose whole soy foods (not fractionated)

Cooked Asian Mushrooms• Unlimited amounts• Enokidake, shiitake, maitake• Wild mushrooms• Contain compounds that

enhance immune function• Avoid white button,

portobello & crimini which have agaritine (carcinogen)

• Never eat raw mushrooms!

Other Protein• 1-2 servings per week• High quality natural cheese

(Emmental Swiss, Jarlsberg, Parmesan)

• Organic yogurt• Omega-3 enriched eggs or

free-range chicken eggs• Skinless poultry• Grass-fed lean meats

Healthy Herbs & Spices• Unlimited amounts• Turmeric, curry powder

(which contains turmeric)• Ginger• Garlic (dried & fresh)• Chili peppers• Basil• Cinnamon• Rosemary• Thyme

Tea• 2-4 cups per day• Choose white, green or

oolong tea• Rich in catechins, potent

antioxidant compounds that reduce inflammation

• Avoid black tea• Drink teas unsweetened• With/without caffeine

Supplements• High quality multivitamin

multimineral supplements that includes antioxidants (Vitamin C, vitamin E, carotenoids, selenium)

• Co-enzyme Q10• Fish oil (2-3 grams daily)• Vitamin D3 (2,000 IU daily)

Red Wine• Optional, 1 glass per day• 5 oz. wine• 12 oz. beer• 1.5 oz. 80 proof spirit• 1.0 oz. 100 proof spirit• Wine & beer both contain

ethanol and resveratrol• Red wine confers greatest

benefit• Spirits have no resveratrol

Healthy Sweets• Sparingly• Dark chocolate (70% or

more pure cocoa)• Provides polyphenols with

antioxidant activity• Unsweetened dried fruit• Fruit sorbet

Conclusion

• Learn to read package labels• Make meals from scratch (ideally)• Buy locally, and in season• Avoid pre-cooked items• Avoid items with artificial flavor/color• Exercise, stress reduction, sleep