Category: ANTI-INFLAMMATORY 101

When it comes to carbohydrates for an Anti-Inflammatory diet, confusion abounds–so I’m here to answer the question: What is a resistant starch, is it anti-inflammatory, and is resistant starch good for me?

I think this is a really important topic to cover in this dietary style because there’s a lot of confusion over whole grains and carbs in general when it comes to reducing inflammation in the body.

A lot of this is because of the constant battle regarding carbs in the last two decades. People have a hard time distinguishing between sugars and complex carbohydrates and what they should or shouldn’t be eating. This becomes especially complicated when you’re trying to manage a condition that really relies on an anti-inflammatory diet as a basis for controlling the symptoms and pain of that condition.

So let’s start out with answering what a resistant starch is first.

What is the difference between starch and resistant starch?

The three forms of carbohydrates that we consume are (1) sugar, (2) starches, and (3) resistant starch.

Sugar is pretty obvious, besides the limitless disguises it’s given on food labels. But let’s take a look at the difference between starch and resistant starch.

Starch

Starches are long chains of sugar molecules, and come from those plant foods that we consider refined carbohydrates that are not straight sugar. Those would be refined flours that are used to made breads, crackers, pasta, and bakery items.

Even though these foods aren’t straight sugar, they’ve been broken down and have so much starch degradation that they are absorbed extremely fast into the bloodstream to have the same effect of straight sugar.

The foods that contain these non-resistant starches usually contain no fiber and are frequently paired with sugar and unhealthy fats to create a trifecta of inflammatory triggers in the body.

Most starchy foods in this category are ones that should be avoided for a variety of negative effects on human health. Alongside sugar, they’ve been shown to induce insulin resistance, inflammatory conditions, and contribute to heart disease.

Resistant starch

Resistant starches are still considered starches and carbohydrates, but they are slowly digested starch and also act as a prebiotic. Instead of breaking down into sugar for energy, they resist digestion and pass through the small intestine and into the large intestine.

Once they’re in the large intestine bacterial fermentation occurs and assists the colon in producing short-chain fatty acids, including butyrate.

Short-chain fatty acids matter because they help blood flow and absorption of minerals while blocking the growth of harmful bacteria and toxins. And butyrate suppresses colonic inflammation.

This nifty job is what helps generate a posh home for our good gut bacteria, which is why we should promote an increase in resistant starch intakes while eliminating regular starch and sugars.

Various varieties of resistant starch is found within many foods, and the addition of these into the diet is beneficial to digestive health.

Resistant starches also contain less calories than normal starchy food: we extract approximately 2 calories per gram of resistant starch, while regular starch is absorbed at approximately 4 calories per gram. That’s DOUBLE!

This means that the higher resistant starch is in food the less calories it contains. This helps tremendously if trying to lose weight or maintain it but have problems with appetite and feeling full.

These types of resistant starch do, however, still contain vitamins and minerals that are available for absorption.

(Note that this is not permission to go crazy with pasta. It’s still a good idea to reduce calories from these types of foods and increase your vegetable intake when your goal is weight loss or increasing insulin resistance.)

Is resistant starch good for you?

The resistant starch is also known as soluble starch and is considered an insoluble dietary fiber. These varieties of resistant starch offer many health benefits and have lower calories than non-resistant starch.

Is resistant starch good for diabetics?

Although those with type 2 diabetes, prediabetes, and PCOS (and other conditions with poor insulin sensitivity) are generally told to shift into a low-carb or even ketogenic diet which severely limit all starch including resistant starch, studies have shown numerous health benefits of resistant starch intake for these conditions by following and Anti-Inflammatory Diet in the form of the Mediterranean Diet.

Since resistant starch (especially when fiber is paired) helps blunt a blood sugar spike, improves gut health, and triggers short chain fatty acids, it can be especially helpful at improving overall health, including increasing insulin sensitivity.

Since many people with metabolic issues like type 2 diabetes are also overweight, including more resistant starch in their diet will also help with feeling full and satisfied to assist in weight loss (which is what many doctors recommend to those who are diagnosed with these conditions.)

What are types of resistant starch?

There are five types of resistant starch (a fifth category was added to include those produced by food manufacturers), aptly named, “Type 1”, “Type 2”, “Type 3”, and “Type 4”, and “Type 5”. Let’s discuss where you can find each one and what their pros and cons are.

What is the best source of resistant starch?

Although types 2 and 4 have been shown to increase levels of good bacteria in the gut, the types of bacteria are different. This, along with the fact that each person is so different, makes it difficult to determine which would be better from a gut health perspective.

Aside from that, the most feasible options we have come from types 1-3. These include the resistant starches we can cook whole intact (or cracked) grains like:

• rice,
• farro,
• oats,
• amaranth,
• barley,
• quinoa,
• teff, and
• wheat berries

Also lentils; soybeans; and legumes.

And lastly, this includes raw fruit, green bananas, and plantains.

How do you increase resistant starch in food?

A great way to increase resistant starches if you’re not able to find whole or cracked grains (like the ones listed above), but must make do with whole grain pastas or even potatoes in a recipe is to plan ahead.

If you start out with whole grains (or even lentil pasta), you can create dietary resistant starch in those foods if it’s cooked and cooled.

Further research done on resistant starch at the University of Surrey showed that blood sugar levels can be even further controlled when those foods are then reheated again.

Their study showed that it reduced blood sugar spikes by a whopping 50% when food was then reheated again! This has been confirmed with a study published by researchers in 2019 in the journal Foods.

All in all, resistant starches and the fiber that’s present in these types of foods have been shown to be immensely beneficial to gut health, prevention of certain diseases, blood sugar control, and assist in weight loss. Based on the data we have, resistant starches’ ability to do all these things has mega anti-inflammatory benefits.

That being said, as long as there are no food allergies or sensitivities to any of the foods listed as resistant starches or those where resistant starch could be made or increased, these are definitely foods that are recommended on the Anti-Inflammatory Diet.

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After a long day at work (which is pretty much most days), many people aren’t too keen on hearing they can’t have a drink when trying to stick to an Anti-Inflammatory Diet. After all, stress triggers inflammation, but a drink after work should help alleviate that.

A little contradictory, no? This begs the question: does alcohol cause inflammation or does alcohol use help stress, which thereby reduces inflammation?

This is a fantastic question since most people are drinking alcohol to ‘take the edge off’ on a regular basis. But also because the Mediterranean guidelines (which are the basic blueprint of an Anti-Inflammatory Diet) stipulate that moderate alcohol consumption is ok.

So let’s break these down to understand the relationship between inflammation and alcohol consumption, and if it’s possible to reduce inflammation while drinking alcohol, or if you should stop drinking alcohol altogether.

What is the cause of inflammation?

Your immune response is activated when your body is exposed to harmful agents such as viruses, bacteria, poisonous substances, or when you are injured.

Inflammatory cells and cytokines are sent out by your immune system as first responses, stimulating additional inflammatory cells called c reactive protein (crp), which is acute inflammation.

These cells initiate an inflammatory response to trap microbes and other harmful substances or start recovering the wounded tissue. Pain, swelling, bruising, and redness may happen due to this.

Chronic inflammation

However, inflammation has an impact on physiological systems that are not visible when poor lifestyle habits turn into low-grade and chronic inflammation.

During chronic inflammation, the immune system keeps an alert state. Under these pressures arterial walls and organs could collapse, creating diseases. This is an extremely broad occurrence that can include asthma, inflammatory arthritis, ulcers, periodontitis, inflammatory arthritis.

The gut inflammation that occurs during prolonged alcohol consumption may also cause inflammation throughout the person’s system.

Prolonged chronic inflammation has been shown to increase the risk of developing cardiovascular disease, heart disease, metabolic syndrome, type 2 diabetes, and even autoimmune conditions.

How does drinking alcohol contribute to chronic inflammation?

The increase of gut microflora-derived lipopolysaccharide is just one way that drinking alcohol can cause inflammation.

This is because excessive alcohol consumption triggers the release of LPS, which are normally kept in check by a feedback loop in the central nervous system in conjunction with other organs in the body. Alcohol can thereby throw all of these systems out of whack, leading to systemic inflammatory effects.

However, it has also been shown that alcohol reduces other inflammatory markers in the body, including c-reactive protein, interleukin-6, and TNF-alpha receptor 2.

What health conditions can develop from alcohol inflammation or be exacerbated?

Alcohol inflammation in certain people is associated with numerous health concerns. These can manifest as symptoms made worse when a condition is present, or can actually develop due to chronic alcohol use. Alcohol-related medical conditions include:

• Alcohol-induced fatty liver disease occurs most frequently with long-term alcohol misuse. Since alcohol is processed in the liver, it’s recommended that anyone with liver disease abstain from alcohol consumption.
• Gout is a condition more frequently found in those with other chronic conditions, but can be significantly worsened with alochol use. Excessive alcohol consumption is thought to be a prime contributor of symptoms of gout attacks because of the increase in uric acid from alcohol. This can cause increased joint inflammation and pain.
• Inflammatory bowel disease (IBD) and inflammatory bowel syndrome (IBS) have been shown to significantly increase the occurrence of stomach bleeding and breeching the intestinal barrier due to alcohol consumption. Intestinal inflammation in these two conditions are the primary cause of pain and triggering flare-ups of symptoms.

Is alcohol bad for your health overall?

Obviously, alcohol abuse is one of these health factors that could tip either way depending on whether there is excessive alcohol consumption or not. But studies have shown specific effects alcohol consumption can have on systems in the body.

Alcohol and the brain

Alcohol can be an addictive chemical depending on several factors for each person.

In the brain, it blocks the neurons and blocks the body’s essential behavior to maintain the regular and healthy status, which alcohol interferes by blocking the neurons and leaving the person vulnerable. The interplay of all these factors in addition to genetic components is what makes certain people more prone to alcohol addiction.

Alcohol leads to intoxication, nausea, slurred speech, slower reflexes, and poor performance, with terrible memory blocking the myriad nerves controlling different body functions.

It also affects how decisions are made. So if someone is trying to stay away from certain foods (for example, to stay on an Anti-Inflammatory Diet), alcohol can affect decisions in refraining from certain foods that could make inflammation worse.

How alcohol affects the liver

The liver plays the most important role in removing alcohol from the body. The prolonged use of alcohol affects the liver regeneration ability and can leave scarring in the liver by disturbing the scar tissue removal enzymes from prolonged usage.

The first signs of liver damage through alcohol usage are abdominal pain and mouth dryness. Other accompanying symptoms include fatigue, jaundice, increased thirst, loss of appetite, and nausea.

Alcohol and blood sugar

Although alcohol intake has been shown to reduce blood sugar levels, this can actually be rebounded with alcohol use. This can be dangerous for those with insulin resistance or other metabolic disorders (especially when taking medications that affect blood sugar levels.)

When there are issues with blood sugar regulation, adding alcohol to the mix can cause spikes or drops in blood sugar that can become an immediate health threat.

Alcohol and lipid markers

Although many people don’t connect alcohol use with lipids, it actually has a big connection. Especially if alcohol use is heavy.

Alcohol can elevate triglycerides and have a negative effect on the HDL to LDL cholesterol in the blood.

How much alcohol is bad for you?

This is where alcohol and inflammation get tricky. Studies have been done in terms of amount consumed and the amount of inflammatory markers in the body.

What was found was interesting, considering the physiologic cascade of inflammatory events that can happen with alcohol intake.

On the contrary, what was found is called a bell curve effect (or J-curve effect).

The bell curve effect in studies

The bell curve effect in studies refers to data showing that no-to-limited consumption of alcohol can be inflammatory, and excessive drinking can also be inflammatory, but moderate alcohol consumption actually has anti-inflammatory effects.

Guidelines when consuming alcohol

Aside from the number of drinks per day, here is more information you should consider when deciding on alcohol consumption for your body, situation, and long term health:

Enjoying alcohol with friends and family

Although the ‘bell curve effect’ seems to be a paradox for some in the scientific community, one suggestion is that it actually doesn’t have anything to do with the physical effects of alcohol.

It has been suggested that alcohol intake with friends and family and in social situations having a positive effect on health has more to do with the actual socialization factor. Being around people you love and care about is a really effective way to reduce stress, which could be the primary factor in moderate alcohol consumption having anti-inflammatory benefits.

Relieve stress

Alcohol in a limited and controlled dose has been shown to trigger dopamine release and lift the mood. Although this tends to be the number one reason people generally partake in alcohol consumption, this can be a slippery slope leading to alcohol abuse, so it’s advised to take precautions when using alcohol for this purpose.

Healthiest Types of alcohol

Although there are particular guidelines available for specific conditions regarding alcohol use, these tend to be the least benign choices for alcohol:

• Red wine
• Champagne
• Tequila
• Rum
• Gin
• Vodka
• Whiskey

I would like to point out that for the liquor options, drinking straight, on the rocks, or with unsweetened sparkling water (or club soda) is always the best option since cocktails frequently have high sugar content, which is highly inflammatory.

Counteracting the effects of alcohol

Even while drinking alcohol within Anti-Inflammatory Diet guidelines, you may want to do what you can otherwise to counteract the effects of alcohol.

Stay hydrated

As alcohol dehydrates, it is imperative to drink lots of water while consuming alcohol. The day after drinking alcohol it’s important, but it’s also imperative to keep hydrated while drinking alcohol as well.

One reason more people pay attention to this now is that dehydration plays a major part in the hangover feeling the next day.

A good rule of thumb to avoid this is to have one glass of water per alcoholic beverages.

Exercise (at least 20 minutes)

Although working out has been shown to reduce inflammation anyway, studies are also showing exercise has the ability to cancel out the effects of alcohol on the system.

Working out even for 20 minutes can increase metabolism by the liver of the compounds that can otherwise be oxidative.

Make healthy food choices

Make sure to eat healthy even during drinking alcohol or when you are going through a hangover. It’s all too easy to fall back into unhealthy habits from alcohol-induced poor choices in the moment.

This includes getting enough and quality protein, complex carbohydrates, and healthy fats.

Drink soy milk to counteract a hangover

Interestingly, soy milk has been shown in studies to counteract a hangover. This is due to compounds called asparagines that bind to oxides formed from alcohol metabolism.

Options other than alcohol

Many people who have determined that alcohol has enough of an inflammatory effect on their bodies commonly begin to seek different alternatives to help ‘take the edge off’ after a long day, or even when socializing.

A wide range of more flexible and relatively healthy options can help you opt for a healthy lifestyle and excellent mental health, like:

• Supplements like valerian root, ashwaganda, or schizandra
• CBD oil
• Mocktails (sugar-free)

Takeaway

Although many forms and quantities of alcohol have been shown to have negative effects on the body, studies have also shown the bell curve paradox. This information allows for a few drinks per day (moderate alcohol consumption) as a benefit to healthy individuals, as long as no conditions are present in which the risk outweighs the benefit.

With that, I say, “Be responsible, know your body, and Cheers!”

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Any given Google search can give you a thousand and one list of anti-inflammatory foods. Specific foods here, herbs and teas there, and the occasional supplement thrown in for good measure.

As the Anti-Inflammatory Diet is my jam and I walk the walk, this tends to be frustrating for me, because committing to this type of diet isn’t just for kicks. If it’s not for the general good health benefits and disease prevention, it’s because you’re trying to control or decrease inflammation in the body. That comes with a condition that you could pay big time for if you don’t manage it, or chronic pain. Neither are fun.

Which is why the half-ass efforts on the parts of those lists give me endless grief.

Instead, let’s delve into the science-backed most anti-inflammatory foods list.

What causes inflammation?

Let’s start out with what actually causes inflammation.

Your immune response is activated when your body is exposed to harmful agents such as viruses, bacteria, poisonous substances, or when you are injured. Inflammatory cells and cytokines are sent out by your immune system as first responses, stimulating additional inflammatory cells, which is acute inflammation.

These cells initiate an inflammatory response to trap microbes and other harmful substances or start recovering the wounded tissue. Pain, swelling, bruising, and redness may happen due to this.

However, inflammation has an impact on physiological systems that are not visible when poor lifestyle habits turn into low-grade inflammation that leads to chronic inflammation.

If left untreated, chronic inflammation can cause your immune response to attack your body’s surrounding cells and organs, causing an increased risk of diseases including autoimmune conditions, metabolic syndrome, diabetes, heart disease, cancer, and rheumatoid arthritis.

How to protect yourself from chronic inflammation

Although we’re still hopeful in this day and age that there’s a magic pill to solve any health woe, the truth is that most health issues, and maintaining good health come down to a myriad of factors. The same is true for managing chronic inflammation.

In my practice, I promote what I call the CORE 4. These are the four factors of promoting a healthy lifestyle that help protect yourself from chronic inflammation and promote phenomenal health.

These are:

• Calm: stress management
• Oscillation: daily movement
• Rest: your sleep, and
• Eat: consume healthy foods

As a nutrition specialist, I primarily focus on what we eat, but the other 3 are extremely important factors as well since they all work synergistically.

That being said, since you gotta eat to live, and you eat 3+ times a day, I advise making healthy changes in this arena as a first step.

This includes dietary interventions like cutting pro inflammatory foods. These are highly processed foods, (which include processed meats, partially hydrogenated oils–also known as trans fats, and refined carbohydrates) and replacing those with a diet rich in nutrients like whole grains, lean protein, a ton of fruits and vegetables.

Also, since blood sugar regulation affects so many other systems in the body (including energy levels), I truly feel a diet comprised of anti inflammatory foods is the first and best place to start in protecting yourself from, or managing, inflammation.

Foods that fight inflammation

As an Anti-Inflammatory Diet at it’s core is based on the Mediterranean Diet, you may notice that this is the first place to start. It’s become one of the most studied diets of the last two decades and has, by far, gained favor by the medical community for its ability to reduce inflammation and manage blood sugar levels, not to mention the plethora of other conditions it can either manage or help prevent.

These include managing rheumatoid arthritis, autoimmune disorders, high blood pressure, preventing cardiovascular disease and heart disease and even alzheimer’s disease.

So let’s get into the list of foods that contain the most anti-inflammatory compounds by category.

(*Note that this is not an all-inclusive list of foods on the Anti-Inflammatory Diet. It is a list of the MOST anti-inflammatory foods from each food category.)

Healthy fats

Monounsaturated fats

The typical Mediterranean foodstuff is made from extra-virgin olive oil that has anti-inflammatory effects in some areas. High monounsaturated fat (74% fat total) does not cause plaque in the arteries like saturated fat and contains anti-inflammatory chemicals.

Avocado oil (like olive oil) is also mono-rich and packed with nutrients and vitamins. Avocados also give the added benefit of fiber, which can also help control inflammation.

*In choosing olive oil and avocado oil, look for expeller-pressed. Extra virgin olive oil is a great choice, and its recommended that you find a brand that is sourced from California.

Polyunsaturated fats

Polyunsaturated fats have also been shown to reduce inflammation at a therapeutic level. These are your omega 3 fatty acids that have become such a popular topic, as they balance inflammatory omega 6 when in the correct ratio in our diets. Omega 3 fatty acids can be found in:

• fatty fish like mackerel, tuna, sardines, and salmon
• walnuts and many other nuts
• flax seeds
• chia seeds

Healthy proteins

Proteins that are anti-inflammatory can come from one of two sources: animal-based or plant-based.

• Cold-water, fatty fish: anchovies, tuna, salmon, mackerel (wild-caught, not farmed)
• Eggs (organic)
• Soy (organic): Non-organic soy is heavily sprayed with glyphosate which has been shown to be toxic and inflammatory.

Healthy carbohydrates

There are many sources of carbohydrates that fight inflammation. Listed in the general Anti inflammatory diet you’ll find that whole grains and many other vegetables are included. Although whole grains do have anti inflammatory benefits, the science is still a bit conflicting of their ability in fighting inflammation. (This is not to say that they promote inflammation.)

Non-starchy vegetables

As blood sugar levels can affect inflammation in the body, I always advise choosing loads of non-starchy vegetables first when planning meals. These vegetables are whole foods that have nutrient-rich polyphenols and phytochemicals that are potent antioxidants and fight inflammation.

It’s always recommended to ‘eat the rainbow’ because each color in plants is indicative of different groups of polyphenols. Getting a variety of these helps your body get the different types that it needs to keep your systems healthy.

Here are the top-recommended non-starchy vegetables:

• Dark leafy greens: kale, spinach, arugula, collard greens, mustard greens
• Red vegetables: tomato, red bell pepper, beet, radish
• Cruciferous: broccoli, cauliflower, cabbage, brussels sprouts, bok choy

Starchy Plants

Starchy vegetables are ones that contain resistant starches. These food are packed with nutrients and fiber. The fiber combined with resistant starch is what creates this magical environment in the gut that reduces inflammation.

Caution should be given in overdoing it with fruits, though: They do still contain natural sugars that can cause a rise in blood sugar levels. Higher blood sugar is inflammatory, so it’s important to find a balance of satisfaction while being prudent.

Colorful fresh berries

The antioxidants found in berries help maintain a healthy immune system, and the resistant starches and fiber in fresh berries give an even bigger boost of anti-inflammatory power. The best choices are fresh, as the resistant starches break down as soon as they are cooked:

• blueberries
• strawberries
• raspberries
• blackberries
• tart cherries
• pomegranate seeds (not technically a berry, but a fruit with really powerful anti-inflammatory compounds)

Nuts and seeds

Nuts contain a great deal of nutrition including vitamins and ellagitan (a kind of tannin). They also contain a combination of monounsaturated polyunsaturated fats that decrease inflammation. The best options include:

• Walnuts
• Almonds
• Hazelnuts
• Pecans
• Pistachios
• Seeds like chia and flax (already mentioned)

Mushrooms

Mushrooms have antiseptic properties, are full of fiber, and are one of the few dietary sources of Vitamin D. Although chaga mushrooms are thought to be the most anti-inflammatory, they can be difficult to find in the grocery store. If you’re adding mushrooms to a dish, any type at the grocery store will be beneficial.

Herbs and spices

Some herbs and spices have anti-inflammatory properties and can block inflammatory cytokine activity. The most anti-inflammatory options are:

Turmeric

Probably the most well-known anti-inflammatory spice, this ingredient contains curcumin, along with over 300 other active compounds, that acts as an anti-inflammatory nutrient.

Holy Basil

Also known as a delicious and fresh herb to cook with, holy basil also has potent anti-inflammatory properties. It has a slightly bitter and spicy flavor, so if that puts you off, it’s also available in supplement or tea form.

Ginseng

Typically considered a more Asian supplement, ginseng has been used for thousands of years for a myriad of health issues, including the reduction of inflammatory markers.

The thing to know about ginseng is that there are two main types: Asian (Panax ginseng) and American (Panax quinquefolius). If you need more energy, Asian ginseng is more beneficial, while the need for relaxation would call for American ginseng.

Garlic

Not only is garlic delicious, but its compounds are also highly effective at boosting antioxidants as well as pulling inflammatory markers down.

Cardamom

Cardamom has been shown to be highly antioxidant and anti-inflammatory in multiple studies. Although cardamom is traditionally used in Asian-flavored dishes, it can also be found in supplement form.

Black pepper

Although black pepper is a staple seasoning in most households, it actually holds powers beyond flavor. Its main compound is called piperine, which reduces inflammation in the body. As an added bonus, black pepper also increases the bioavailability of other beneficial supplements, making it a must for every meal.

Rosemary

Delectable fragrance aside, rosemary contains a dense combination of polyphenols shown to be beneficial for many inflammatory conditions (including joint pain and stiffness, asthma, arthritis, and skin conditions) due to its anti-inflammatory properties.

Cinnamon

Although there are two most well-known types of cinnamon (Ceylon and Cassia), only Cassia (the kind you can find in the grocery store) was found to reduce both inflammatory markers CRP and MDA.

Ginger

Last but not least in herbs and supplements is ginger. This spicy but sweet ingredient contains over 100 active compounds that squash inflammation in the body. It’s prevalent in Asian dishes, but can be taken in supplement form as well.

Dark chocolate

Dark Chocolate contains antioxidants compounds. Flavonols are a tasty ingredient that helps to reduce inflammation and can also be useful for brain health. Choose 70% cacao to get the best benefits while avoiding added sugars.

Beverages

Coffee and tea contain many agents known for lowering inflammation, including EGCG (green tea) and chlorophyll.

Here are some things to remember about beverages:

• Note that adding milk (dairy) will erase those benefits as the proteins bind to those antioxidants rendering them ineffective.
• When consuming coffee or teas, be wary of turning a beverage with anti inflammatory agents into pro inflammatory compounds by creating sugary beverages. If you need these sweetened, add natural calorie-free sweeteners like stevia, monk fruit, or erythritol.

Some insight on how an Anti-Inflammatory Diet Works

As previously mentioned, an Anti-Inflammatory Diet is based on the Mediterranean Diet at its core but goes a few steps further to refine it based on your unique needs that may include losing weight, preventing weight gain, managing a specific condition, as well as any intolerances, sensitivities, or allergies you may have.

The first best general recommendations to reduce inflammation in the body in order to prevent chronic diseases are to cut out sugarand processed foods, then move on to refine your dietary style further. For some this may mean an elimination diet.

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Many people trying to manage inflammatory conditions read food list after food list to avoid on the Anti-Inflammatory Dietary style, and come to wonder… Does dairy cause inflammation? And believe me–their confusion is completely warranted.

Years of marketing from the dairy industry have undoubtedly ensured that you’re taught that milk consumption is incredibly healthy for your bones and yogurt for your gut. Milk is rich in calcium and vitamin D, which are beneficial to bone health, while the probiotics in yogurt keep your digestive system strong.

The problem is that there are conflicting recommendations based on conflicting scientific evidence. So let’s dive into what the science says and how you can determine if dairy is inflammatory for your unique needs.

Don’t forget to grab the Anti-Inflammatory Diet Quick-Start Guide! It’s a free guide to get started with foods that are and aren’t on the Anti-Inflammatory dietary style, how to know, and a 3-day Meal Plan! Snag it at the bottom of the post–Keep reading! 😉 👇

What is inflammation?

Your immune response is activated when your body is exposed to harmful agents such as viruses, bacteria, poisonous substances, or when you are injured. Inflammatory cells and cytokines are sent out by your immune system as first responses, stimulating additional inflammatory cells, which is acute inflammation.

These cells initiate an inflammatory response to trap microbes and other harmful substances or start recovering the wounded tissue. Pain, swelling, bruising, and redness may happen due to this.

However, inflammation has an impact on physiological systems that are not visible when poor lifestyle habits turn into low-grade inflammation that leads to chronic inflammation.

If left untreated, chronic inflammation can cause your immune response to attack your body’s surrounding cells and organs, causing an increased risk of diseases including autoimmune conditions, metabolic syndrome, diabetes, heart disease, cancer, and rheumatoid arthritis.

Do we need dairy?

As mentioned, we’ve been fed the line that we need dairy for specific vitamins and minerals in our diet for decades. Consuming milk or other dairy foods can, in fact, provide some health benefits in the way of important nutrients that we may be missing elsewhere.

However, this is just marketing that’s been given to us by the national dairy council and association. We don’t need to eat dairy-containing foods for our survival. In fact, no adult mammal needs milk by the time it’s reached adulthood.

We can absolutely get calcium and Vitamin D from other sources than dairy. For example, an 8 oz glass of milk has 300 mg of calcium in it. You can get the same amount in a glass of soy milk, 3/4 cup of almonds, 1 1/2 cups dried figs, 2 cups of cooked kale, 2 cups of bok choy, or 6 oz of tofu. There are also many other options for a slightly smaller amount of calcium, but when they’re added up, you can obviously go without dairy to get your RDA of calcium.

As far as Vitamin D sources, from late March to September, you can get your daily dose by spending about 10 minutes a day outdoors. Year-round good sources of Vitamin D include:

• Oily fish
• Egg yolks
• Red meat (that is organic and grass-fed)
• Anti-inflammatory foods that are fortified
• A Vitamin D3 supplement

A Vitamin D supplement (if you choose not to consume dairy) may be a really good decision since it’s estimated between 59% to 77% of the population is Vitamin D deficient.

So, no, we don’t need dairy, but it has become a staple ingredient across the globe. The surge in dairy-free diets, however, has prompted food companies to step up and start producing many other dairy substitutes that rival taste and texture of traditional dairy products.

The link between dairy and inflammation

The connection between dairy and inflammation has been established by some clinical evidence in the past. However, many studies have also shown decreases in inflammation with dairy intake as well.

Also, many of these studies don’t take into account that multiple variables may contribute to the possible inflammatory effects of dairy products. Some factors exacerbate it, while some may help combat inflammation. The primary components of dairy products are given below.

Saturated fats and sugar content

When it comes to dairy, the main 2 initial factors in inflammation are the sugar (lactose) and saturated fat in cow’s milk. According to research, saturated fats can promote inflammation in the body (although it’s been shown in newer research that this largely depends on the quality of the source, ie, organic grass-fed vs feed-lot cows.)

Sugar has been found to be inflammatory in and of itself, but it also causes a dramatic spike in blood sugar levels, which also increases inflammatory markers.

Even though saturated fat may not be as inflammatory as previously assumed (again, depending on the quality), certain conditions can be exacerbated by consuming dairy because of the saturated fat.

Milk proteins: casein and whey

Dairy-containing foods have two proteins present from the milk it was derived from: casein and whey. Whey is a very popular type of protein powder in the fitness world because of its ability to induce protein synthesis after workouts.

However, both proteins have been vilified in the past as pro-inflammatory due to some studies showing they increased inflammatory markers.

A very recent systematic review of these studies says these beliefs are simply not true. That the literature reviewed indicates that dairy has either a neutral effect or beneficial.

Another factor brought up in the last several years is that different cow breeds produce milk with different types of protein: A1 or A2. Studies have shown that A2 milk does not promote inflammation in the ways that A1 was shown.

What are dairy inflammation symptoms?

Certain types of dairy products may trigger inflammation.

Signs and symptoms of a possible dairy sensitivity include:

• bloating
• changes in bowel motions, or
• any other form of digestive distress after consuming dairy
• changes in your skin, such as an increase in acne or skin rashes such as eczema and psoriasis
• joint pain or inflammation

Dairy intolerance or sensitivity

A dairy sensitivity does trigger an immune response, but it’s usually a delayed reaction. Dairy intolerance is when allergen markers are not present for milk allergy but there is still an inflammatory response in the body with dairy consumption.

Dairy allergy

Milk and milk-containing foods provoke an inflammatory, immunological response in those with a milk allergy, even if the reaction is moderate.

People who are allergic to milk are sensitive to either casein or whey, the proteins found in dairy products. According to prior studies, more than half of the individuals with celiac disease also have a casein sensitivity because casein has a similar molecular structure to gluten.

So if you have an adverse reaction to gluten, you are more likely to have the same with milk and dairy products because milk proteins frequently cross-react with gluten in the gut.

Milk drinking or intake of milk-based products causes a direct inflammatory reaction from the immune system in people with a true dairy allergy, with symptoms that vary from minor to life-threatening.

Lactose intolerance

Lactose intolerance, on the other hand, is not life-threatening. Lactose intolerance is caused by an inadequacy of the enzyme (lactase) needed to digest lactose. As a result, when lactose intolerant individuals consume milk, they experience mild gastrointestinal issues such as gas, bloating, and diarrhea. (These problems are caused by undigested lactose, not by a dairy allergy.

What dairy foods can I have on the Anti-Inflammatory Diet?

Here are your best options for dairy intake:

Yogurt

Yogurt can be a good choice for dairy as long as it’s purchased in plain, unflavored form, and also organic. Yogurt is thought to reduce inflammation by enhancing the impartiality of the intestinal lining via probiotics and also has nearly all the lactose (sugar) removed naturally via the fermentation process.

Probiotics provide several health advantages, including improved immune function and a robust and less porous intestinal gut lining. Consequently, it would reduce the odds of inflammation owing to the entrance of toxins and chemicals into the body through the stomach lining.

Fermented dairy products like yogurt and kefir are the primary sources of probiotics. Studies reported that consuming them frequently may prevent or limit inflammation by strengthening gut health.

Cottage cheese and ricotta cheese

Cottage and ricotta cheese are good choices in their most natural form (these frequently have thickeners added). And the best choice is from organic grass fed cows.

Other cheeses

As with all other dairy choices, cheeses that are organic and from grass fed cows are the best option due to the balanced ratios of omega 3:6. Cheeses also have considerably less lactose than other dairy products, and some that are lactose sensitive have found they can consume some cheeses and not have symptoms.

Goat cheese and feta

Although goat cheese (which includes feta) isn’t from cows, and therefore doesn’t contain the same proteins, it is a good choice to substitute in on recipes when cow’s dairy foods aren’t an option.

Feta doesn’t typically have the same strong flavor that other goat cheeses do, and it’s a staple in Mediterranean fare.

How do I choose dairy products?

Dairy has long been a contentious issue in nutrition, and whether it is beneficial or causes inflammation could largely depend on the sources of dairy and the quality consumed.

Full fat, grass-fed, raw dairy is the best choice in nutrients, digestibility, and bioavailability, whereas pasteurized fat-free milk is heavily processed and has very little nutritional value.

The lactase enzyme is one of the vital enzymes lost when raw dairy is cooked and pasteurized. It results in the symptoms of lactose intolerance because of the inability to digest the dairy sugar lactose without it.

Many people believe that raw dairy products are better tolerated than pasteurized dairy products, with many experiencing improved skin and immunological function and relief from dietary intolerances.

I will also add that per the Mediterranean Diet guidelines (which are like the basic blueprint to an Anti-Inflammatory Diet), dairy is allowed, but in moderation.

Bottom line: Should I have dairy?

Although dairy may have anti-inflammatory advantages in certain people, type and quality are essential factors to consider when evaluating dairy’s involvement in inflammation.

So to determine if you should include it in an anti-inflammatory diet, answer these questions:

1. Are you lactose intolerant? (If yes, exclude it.)
2. Do you have a milk allergy? (If yes, exclude it.)
3. Do you have celiac or skin conditions like rashes and eczema? (If yes, exclude it.)
4. Do you have IBS or IBD, or even stomach or digestive issues? (If yes, I recommend an elimination diet to know if you should exclude it for sure.)

As always when it comes to questions about allergies, intolerances, or sensitivities to food, the best place to start is with your doctor.

And the combination of anti-inflammatory lifestyle choices and an elimination diet with the guidance of a nutritionist is the best way to get answers for your specific needs when it comes to building your personal Anti-Inflammatory Diet.

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Go to any restaurant these days and you’ll find that most menus now have ‘gluten-free’ as an option, testifying to the surge in popularity of going gluten-free. When it comes to an Anti-Inflammatory Diet and Lifestyle, however, gluten consumption can be an even more controversial topic, prompting the question: “Does gluten cause inflammation?”

What is gluten?

Gluten is a protein that is present in certain grains, most notably wheat. Each molecule is comprised of two components: glutenin and gliadin (more on those later.)

Gluten has been shown to be a key ingredient for breads as well as bakery goods because it helps to maintain stability as it has a certain ‘stretchy’ quality to it.

Grains that contain gluten

Cross-contamination or cross-contact

Cross-contamination is when a food doesn’t inherently contain gluten (like wheat, barley, and rye), but the manufacturing company where it is packaged or processed could also process gluten-containing foods.

For this reason, people that must strictly avoid gluten must read the food label to confirm that the facility it was processed at does not also process gluten-containing foods.

Is gluten inflammatory?

When you look at how gluten affects people who suffer with celiac disease and are gluten sensitive you can see if this also impacts other people. Studies have shown that gluten triggers zonulin (a protein found in the small intestine that acts as a gateway to the intestinal barrier lining), whether in people who have celiac, non-celiac gluten sensitivity, or neither of these conditions.

When the intestinal lining is breached, it lets in harmful bacteria and food proteins, triggering the immune system.

What this means is that gluten is causing an inflammatory response in everyone, but there may be no visible or tangible symptoms.

For those with undiagnosed celiac disease, as well as a gluten sensitivity, eating gluten causes chronic inflammation and has been shown to be involved in chronic inflammatory diseases.

Why is gluten bad now but not in the past?

Many people think this is non plausible because ‘we’ve been eating gluten for hundreds of years and this has never been a problem.’ That’s true. But back then, the grains that were grown were from traditional varieties. This is why many people who have issues on grains and gluten in the States can go to Europe and have no symptoms. The grain is different.

In the past I dove into this research, and according to Dr. William Davis, in his book Wheat Belly, this is due to the process the food industry has taken in creating a genetically modified wheat stalk that resists buckling from wind. What you see in the grocery store is a hybrid-of a hybrid-of a hybrid that has essentially altered the glutenin to gliadin ratio inside the gluten protein.

Does gluten cause leaky gut?

Leaky gut is a fairly new term that refers to the intestinal wall cells being breached because of increased permeability. When this happens, immune cells are triggered and food sensitivities and food allergies can develop. It is well known that a leaky gut can cause intestinal inflammation for those with celiac disease.

But for those that aren’t diagnosed, increased intestinal permeability and damage can still be caused in the gut. This means gluten can be problematic for everyone, potentially.

This is usually caused by a molecule called zonulin, and science shows us that zonulin is the culprit in triggering that intestinal permeability.

Leaky gut is, in and of itself, problematic because it’s been shown to be the precursor to food allergies and sensitivities (which cause inflammation) as well as autoimmune disease.

Celiac disease

Celiac disease is a severe autoimmune condition in which your small intestine and villi are damaged, which doesn’t allow you to absorb nutrients from food due to your immune system’s reaction to gluten.

Gluten causes inflammation damage to the small intestine in those with celiac disease. Celiac disease can also be triggered by rye, barley, and some oats in certain people (the oats can be contaminated by gluten-containing grains in the manufacturing process.)

The only treatment for celiac disease is a lifelong gluten-free diet. Even if someone eats gluten in a modest quantity severe intestinal damage can occur if you have celiac disease.

How celiac disease is diagnosed

Celiac disease is usually suspected when certain markers come back in blood tests. Many GI specialists are now also including a DNA blood test that show the gene responsible for celiac probability.

It is widely believed that if the gene is positive, celiac is suspected and a GI scope is recommended to obtain a biopsy of the intestinal tract to confirm celiac.

If the gene is negative, celiac disease is probably not present, but it does not rule out non-celiac gluten sensitivity.

Non-celiac gluten sensitivity (NCGS) or intolerance

Non-celiac gluten sensitivity is when celiac disease is not present, but gluten inflammation is still occurring, causing symptoms.

The resulting chronic inflammation can still interrupt the body’s ability to absorb essential nutrients, even when celiac disease is not diagnosed.

How gluten sensitivity or gluten intolerance is diagnosed

When your physician orders blood tests, they will be looking for a certain marker for celiac. If this comes back negative, (and especially if the DNA marker is negative) they can also look for antibodies to gliadin. If those are present, it usually indicates non-celiac gluten sensitivity, sometimes referred to as gluten intolerance.

The best way to confirm this for yourself, however, is an elimination diet.

Gluten allergy

There is no such thing as a gluten allergy, but you can have antibodies to gliadin, which is present in gluten. Many people do find themselves allergic to specific grains– whether they contain gluten or not.

Allergy testing

Testing for specific grains can be done at an allergist’s office. There are two types of tests normally done: blood tests (which would show a reaction from the immune system) and/or skin prick tests.

Depending on who you ask, there are many opinions on which of the two tests are accurate. Some believe that neither are totally accurate. (I can attest to this personally as we’ve been through the gamut of these for myself and two of my daughters.)

Should I eliminate gluten in an anti-inflammatory diet?

I personally think that if you have no underlying conditions, don’t need to lose weight, and are simply on an anti-inflammatory diet for good health and disease prevention, then you may be ok with gluten in your diet. Just keep in mind that the Anti-Inflammatory Diet only allows whole grains in their whole or cracked forms.

If you have certain conditions, I recommend a gluten-free diet.

*The Arthritis Foundation has a stance currently that whole grains are part of a healthy diet, even for those with arthritis. However, these standards may soon change based on new recommendations of what’s called the ITIS Diet, which eliminates gluten and dairy.

Try an elimination diet

If you don’t know, but suspect an allergy or sensitivity, an elimination diet is always the best way to be sure. My best advice for that is to be VIGILANT and DETAILED and use a food journal.

An elimination diet is when you eliminate certain food groups for approximately 21 days then add foods back systematically one at a time to see if you react to them.

How to start a gluten-free lifestyle

Eliminating gluten-containing foods

Obviously, the first step is to eliminate gluten-containing foods. Start with the list at the start of this article.

Determine if you need to eliminate ALL grains

Not to be Captain Obvious, but a gluten-free diet can be really hard. That being said, I recommend testing (through an elimination diet preferably) to see if you react to ALL grains, or just a few.

Whole grains can be a really key part of reducing inflammation because of the fiber and resistant starches. So if you can include some that are gluten-free, that would be ideal.

For example, if you are determined to have a wheat allergy or intolerance, you can eliminate wheat but possibly still have other whole grains listed above.

Be vigilant depending on the severity of conditions and symptoms

One thing many doctors recommend is varying your vigilance on your severity of symptoms. Obviously, we want to eliminate them altogether, but ultimately you’ll have to be the judge of what you can tolerate. I say this because it can be exhausting being the food police.

If you have been diagnosed with celiac disease, for the love of Pete– don’t cheat! Stay away from gluten because it’s damaging your body every time you eat it.

Consider eliminating dairy to help alleviate symptoms

Studies have shown that those with conditions that warrant a gluten-free diet are more likely to react to dairy products as well, whether from lactose intolerance, an allergy or just a sensitivity.

For this reason, many people diagnosed with celiac disease, digestive symptoms and conditions, autoimmune disease should also eliminate dairy from their diets as well. People diagnosed with these conditions have been shown to have a sensitive digestive system.

All in all, I believe gluten-containing grains could be ok in an Anti-Inflammatory Diet if there are no underlying health concerns and you’ve proven with an elimination diet that you don’t have reactions to gluten. However, seeing the data on gluten and the effect it has on the gut lining of people even without celiac or intolerance has personally veered me away from gluten.

A good read on the subject (of specifically wheat and how modern-day gluten reacts in the body) is the book Wheat Belly by Dr. William Davis. It explains the process of hybridization and how it’s affected the gluten protein in modern wheat, and the effect it has on the human gut.

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