Anti-Inflammatory Diet

Genetically modified organisms and pesticides found in our produce and used to feed cattle and other livestock have been shown to cause significant inflammation in our bodies. This leads to increased risk of many chronic diseases. These foods and pesticides also disrupt or normal gut bacteria levels leading to a destruction of our healthy anti-inflammatory bacteria and increased amounts of inflammatory causing bacteria. 

The following guide will lead to a significant reduction in inflammation in the body, improving joint pain, nerve pain and improving overall recovery after surgical procedures. This will also significantly reduce the risk of developing many various medical conditions. Patients that follow this diet plan have improved overall health and mental function and faster recovery from procedures. Appropriate supplements are critical to maximizing an anti inflammatory diet and should be from medical grade supplements with the highest grade ingredients. BioMed Nutrition offers several options to supplement the diet and maximize the anti inflammatory effect.

  • Eat organic food whenever possible. Non organic foods, particularly any processed foods containing non-organic soy or corn creates inflammation and delays healing.

  • Probiotics daily - Proper gut bacteria is critical to health. Decreased amount of healthy bacteria and overgrowth of pathologic bacteria causes increased inflammation and leads to increased risk of chronic conditions such as arthritis. Aim for the most diverse and largest amount if possible. BioMed Nutrition offers a medical grade probiotic only available through healthcare providers which provides specific bacteria strains to help reduce inflammation associated with joint pain and arthritis.

  • Vitamin D.

Target goal should be Vitamin D levels of 40 ng/ml. Typically around 4000iu needed to maintain this target goal.

  • Curcumin with black pepper extract (bioperine)

    Curcumin is one of the most potent anti inflammatory ingredients available. The dose needed to produce anti inflammatory effects is at least 1500 mg/day. Curcumin supplements should either contain or be taken with black pepper extract which increases absorption by 2000%. BioMed Nutrition offers a medical grade curcumin which has the patented bioperine added to the supplement to improve absorption.

  • Melatonin at night.

Start with 2 mg dose and increase as necessary for proper sleep. The melatonin acts as a stem cell enhancer to maximize the effectiveness of the stem cell treatment.

  •  Krill oil is the best supplement for Omega 3 fatty acids

Omega 3 from Krill oil has a much higher rate of uptake and utilization by the body producing better results than a higher dose from fish oil omega 3. Our BioMed Krill omega 3 supplement offers medical grade krill oil which has been tested in clinical trials with effective results as reducing joint pain, decreasing damage to cartilage and decreasing inflammation. Our recommended dose is at least 300 mg which is 3 soft gels. This may be increased to 500 mg (5 soft gels) depending on your omega 3 levels and omega 6:3 ratio. This ratio and level can be tested with our omega 3 index kits.

If you allergic to shellfish then try the fish oil supplement for omega 3 rather than Krill which is considered shellfish. The dose of fish oil is generally much higher to obtain the desired effects because it is not absorbed or utilized as well as the krill oil. This requires 2 gm / day.

  • Avoid omega 6 fatty acid foods.

Soy and corn are the most common. Avoid refined vegetable oils which are high in omega 6. avoid processed foods as they have a lot of omega 6 fatty acids. For a list of foods high in the omega 6 fatty acids click here

A high ratio of omega 6 to 3 causes inflammation. The western diet has a ratio of 15:1 to 20:1. When this is lowered to a normal ratio of 4:1 there is a decrease in inflammation and chronic disease.

  • Avoid Hydrogenated oils. 

Very unhealthy fats and cause unnecessary inflammation and delays healing and recovery.

  • Avoid artificial sweeteners. Use organic honey instead or stevia however best to use is honey. Artificial sweeteners destroy healthy bacteria and can lead to increased inflammation.

  • Avoid processed foods, if you can’t pronounce the ingredients in a food—don’t eat it.

  • Reverse osmosis filter to remove herbicide from drinking water

Inflammatory foods to avoid - Certain foods seem to promote inflammation and should be avoided. 

  • Processed foods, such as commercial baked goods and bars and many prepackaged meals

  • Red meat unless grass fed

  • Refined grain products, such as white bread and white pasta

  • Refined sugar and refined sugar products, such as candy and soda

  • Deep-fried foods

  • Certain oils, including corn, safflower, soy, and peanut oils, canola

  • Dry roasted nuts and beer nuts

Grocery stores are filled with processed foods and sugary drinks. We encourage you to read food labels and avoid foods that contain ingredients such as refined sugar, corn syrup, refined flour, and corn oils.

Anti-Inflammatory Foods Central to an Anti-inflammatory Diet

Chemical compounds found naturally in many foods, including most fruits and vegetables, seem to have anti-inflammatory properties. Fish, vegetable oils, walnuts, flax seeds, flaxseed oil, chia seeds, and leafy vegetables are especially high in omega-3 fatty acids (sometimes called n-3 fatty acids) which can lead to a reduction in symptoms from inflammatory conditions such as arthritis. Certain anti-inflammatory foods, like the ones listed below, are highly recommended.

  • Cold water fish, such as tuna, salmon, mackerel, sardines, bass, and anchovies (avoid farm raised fish as they contain more omega 6 fatty acids than wild fish. These omega 6 fatty acids are harmful and create inflammation)

  • Organic chicken and milk instead of non-organic to minimize amount of omega 6 consumed

  • Fresh and (additive-free) frozen fruits, including apples, apricots, bananas, berries, cantaloupe, grapes, kiwi fruit, oranges, papaya, pineapple, and avocados

  • Certain oils, including flaxseed and extra virgin olive oils

  • Nuts, including almonds, walnuts, and macadamia nuts

  • Deep green vegetables such as spinach, kale, swiss chard, collards, and broccoli

  • Other vegetables such as cabbage, carrots, cauliflower, celery, onions, and sweet potatoes

  • Certain spices, including ginger and turmeric

  • Green tea and water, particularly mineral water

  • Whole grains, including wheat, rice, barley, buckwheat, bulgur wheat, millet, oats, quinoa, and spelt

  • Flaxseeds, chia seeds, and tofu

  • Supplement diet with omega 3 (prefer Krill oil – at least 500 mg of EPA/DHA / day), probiotics