At Burlington Sports Therapy, we do our very best to keep our advice and recommendations grounded in science. Nutrition seems to be an area that we don’t blog about very often, most likely because it’s not an area that we regularly search the scientific literature. Personally, I’ve heard more talk in recent years about foods that promote inflammation and foods that reduce inflammation, but I’m not an expert. I’m not aware whether this idea is grounded in really good research. Regardless, this week’s blog is very simple.
The following is a list of foods that have been reported to reduce inflammation, followed by a list of foods that promote/worsen inflammation. If anyone has anything to add we’d love to hear from you, especially if there are any good peer reviewed published studies on the topic of whether this is true. Have a painful, swollen injury? Why not try a diet that focuses on the good and reduces the bad foods to see if it makes a difference?
Foods that Reduce Inflammation (Anti-inflammatory Foods)
- Dark Leafy Greens
- Fatty Fish
- Olive Oil
- Whole Grains
Foods and Ingredients that Promote Inflammation
- Sugar, sweets
- Iodized Salt
- Saturated Fats
- Hydrogenated and Trans-fats (margarine, baked goods)
- Processed Foods
- Meat (not wild caught fish)
- Fried Foods
- Dairy Products
- Omega 6 Fatty Acids (found in oils such as corn, safflower, sunflower, grapeseed, soy, peanut and vegetable oil)
- Gluten Products
- Refined Carbohydrates (breads, rolls, crackers)
- MSG – prepared Asian foods, soya sauce, fast foods and deli meats
- Gluten and Casein
If you think we’ve missed anything, please let us know. Located in Burlington Ontario, our clinic treats people in Burlington, Oakville, Hamilton and the surrounding areas.