Eating well is at the heart of maintaining good health and when combined with intermittent fasting, the benefits can be even more profound.
But do you know what makes some foods better than others during your eating window? It all boils down to inflammation.
In this post, we'll explore what inflammation is, what triggers it, and how you can beat it with fasting-friendly foods.
Understanding Inflammation
Inflammation is a normal and beneficial process that occurs when your body's white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.
However, in some diseases, like arthritis, the body's defense system triggers an inflammatory response when there are no foreign invaders to fight off. This results in damage to its own tissues. This is known as chronic inflammation and is problematic because it can lead to weight gain, heart disease, and even cancer.
The Anti-Inflammatory Diet
So, how can you combat inflammation through your diet? This is where the concept of an anti-inflammatory diet comes into play. As the name suggests, this style of eating encourages consumption of foods that are known to fight inflammation and discourages those that can cause inflammation.
While there's no one-size-fits-all anti-inflammatory diet, there's a useful tool called the Dietary Inflammatory Index (DII) that can guide your choices. This index rates foods based on their inflammatory potential. Foods that score low on this index are anti-inflammatory, while those that score high are pro-inflammatory.
Anti-inflammatory foods tend to be nutrient-dense, colorful, and flavorful, while pro-inflammatory foods are typically nutrient-sparse, colorless, and either too sweet or too salty. So, by choosing foods that rank low on the DII during your eating windows, you can help to reduce inflammation in your body.
What Foods Should I Eat?
An anti-inflammatory diet is rich in fruits, vegetables, lean protein, nuts, seeds, and healthy oils. Here are some specific examples:
Omega-3 Fatty Acids: These are found in foods like salmon, chia seeds, and walnuts. They are known to reduce inflammation and are a great addition to your eating window.
Colorful Fruits and Vegetables: Think berries, oranges, apples, leafy greens, bell peppers, and beets. These foods are high in natural antioxidants and polyphenols, which are protective compounds that have anti-inflammatory effects.
Healthy Fats: Olive oil and avocados are packed with heart-healthy monounsaturated fats, which are a key component of an anti-inflammatory diet.
Turmeric: This spice contains a powerful anti-inflammatory compound called curcumin. Try adding it to your meals for an anti-inflammatory boost.
The Bottom Line
Adopting an anti-inflammatory diet doesn’t mean you have to completely revamp your meals. It’s about making more mindful choices during your eating windows. This, combined with intermittent fasting, can help to reduce inflammation and enhance your overall health.
Remember, everyone is unique, so what works for one person may not work for another. It's always important to listen to your body and adjust your diet to fit your personal needs and goals.