Could an anti-inflammatory diet transform your health?
By Lisa Salmon. Published 2020-10-27BOLD-Wellbeing
Louise Blanchfield, aka ‘the food physio’, tells Lisa Salmon about the diet that helped her husband overcome inflammatory arthritis and bowel disease.
These are the dietary changes that worked for Richard…
1. Going gluten and dairy-freeFollowing a gluten and dairy-free diet, to remove probable food intolerances inflaming or damaging the gut, proved beneficial for Richard. However, this doesn’t mean ditching gluten and dairy is right for everyone.
2. Eating raw garlicEating raw garlic, via an olive tapenade recipe in the book, was another change he adopted. “This is to help balance gut bacteria, as it kills bad bacteria,” explains Blanchfield.
3. Eating more than five fruit and veg a dayEating eight to 10 fruit and vegetables per day, rather than the standard five a day, can boost antioxidant levels and provide extra vitamins and minerals needed for optimum body function.
4. Making homemade sauerkrautSauerkraut is said to help boost good gut bacteria. “This is due to it being a fermented vegetable containing good bacteria, and because cabbage contains glutamine, which is needed as a fuel by gut cells,” explains Blanchfield.
5. Ditch white rice and potatoesBlanchfield says avoiding white potatoes and white rice, as they can feed harmful bacteria in the gut and help the bacteria multiply, was another change Richard found helpful.
6. Eat the rainbowEat a variety of coloured fruit and vegetables, as this will give a good mix of vitamins and minerals. Include sweet potatoes, beetroot, turnip and carrots, as they feed beneficial bacteria and help them grow in numbers.
7. Fill up on chicken bone brothMake and eat chicken bone broth; the collagen in it helps the gut to heal, says Blanchfield.
8. No processed foodProcessed food “contains additives that add to the toxic load in our bodies, increasing inflammation and making digestion harder,” says Blanchfield.
9. Avoid alcoholAlcohol is also inflammatory and adds to the toxic load.
10. Avoid fizzy drinksHowever, don’t have a carbonated drink instead of alcohol. Blanchfield says fizzy drinks are inflammatory too.
11. Pull the porkAvoid all pork products, she suggests, as they’re very inflammatory.
- Avoid crisps, cakes and biscuits
- Steer clear of vegetable oils
- Use Indian spices