Anti-inflammatory Foods
When I found out I had lipeodema (along with my already diagnosed ADHD and psoriasis), I was told that the best way to manage it is wearing compression, doing low impact exercise and eating an anti-inflammatory diet.
After reading millions of articles and watching every video I could find, what I’ve discovered is that inflammation seems to connect all the conditions I have.
An anti-inflammatory diet, besides being really healthy, can slow or stop the progression of lipeodema, reduce how severe psoriasis flare-ups are (by up to 75%!!), and improve ADHD symptoms like lack of focus and struggling with emotional regulation.
Everyone’s body is different, and there may be things in here you realise don’t work for you, but trying to work out what I should and shouldn’t eat felt like a minefield, so here is an easy guide on foods that are, and aren’t, considered anti-inflammatory….
Fish
Oily, fatty fish like salmon, sardines, mackerel, anchovies, herring and tuna are loaded with omega-3s and lots of other nutrients. The nutrients in these types of fish can help to reduce inflammation by switching off immune responses, which is great if, like me, you are living with an autoimmune disease.
Whole Grains + Nuts
Whole grains like oats, quinoa, brown rice, buckwheat and barley all help to reduce inflammation as they are all either high in fibre, full of nutrients, gluten free or contain compounds like ruin which has anti-inflammatory properties.
Nuts like almonds, walnuts, pistachios and Brazil nuts are also great at reducing inflammation as they contain omega-3s, fibre, antioxidants and magnesium (which can help reduce impulsivity and inattention that comes with ADHD).
Vegetables
Vegetables, in all their varieties, are great for inflammation. Leafy greens like spinach, kale and rocket can help because they’re full of polyphenols and antioxidants that reduce inflammation in blood. Other veggies like onion, garlic, sweet potato, bell peppers, tomatoes, courgettes, carrots, broccoli and Brussel sprouts are also great as they help with gut health and systemic inflammation.
Fruit
Raspberries, blueberries, strawberries, oranges, lemons, grapes and cherries are full of antioxidants like vitamin C and polyphenols that help fight chronic inflammation and support joint health. Bananas, avocados and olives can also help as they contain things like potassium, health fats and oleic acid that neutralise ‘free radicals’ which are unstable molecules that can damage cells.
Meats + Protein
Meats like chicken and turkey are the best meat option for an anti-inflammatory diet because they work to reduce inflammation unlike redd and processed meats.
Things like chickpeas, beans and lentils are a great source of vegan protein to keep inflammation down while filling you up with fibre and greek yogurt, cottage cheese, eggs, tofu and edamame are also good as they support immune health and lower inflammation markers
Herbs + Spices
Turmeric is amazing as it contains something called curcumin which blocks molecules that cause inflammation. It’s sometimes compared to ibuprofen because it can be so helpful for joint pain.
Ginger is also really helpful as it contains ginger and zinger one which reduce pain and inflammation in the gut.
Other herbs and spices like rosemary, black pepper, cinnamon, cloves, thyme and basil are also great choices.
Drinks
Green tea, turmeric lattes, ginger tea, matcha and other herbal teas are great choices to reduce inflammation as they have so many antioxidants and a lot of them contain polyphenols. Coffee can also be great, but pairing with unsweetened oat or almond milk is better than store bought oat milk or dairy milk as they can be quite inflammatory,
If you’re not one for hot drinks, pineapple juice, tart cherry juice or lemon and coconut water are great choices too.
Condiments
Olive oil, balsamic vinegar and low sodium soy sauce are great condiments that can still make meals feel a bit indulgent without causing inflammation.
Hummus, tahini, green pesto, lemon juice and miso paste are also brilliant for adding lots of flavour in the absence of salt and sugar.
What to Avoid
There are lots of things that can have an inflammatory effect on the body (especially chronically ill bodies) but there a few biggies to try and limit. Fizzy drinks and things with added sugar like sweeties and high-fructose corn syrup, refined carbs or white flour products, things like margarine with trans fats in them, fried and fast food, processed and red meat, high-fat dairy and seed oils. All of these foods, although tasty, can release inflammatory messengers, increase ‘bad’ cholesterol and elevate blood sugar.
Although these are absolutely things that should be avoided, I’m not saying they should be cut out completely as we all deserve a little treat, and consistency is much more important than perfection.
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