Have you been struggling with inflammation and don’t know how to improve or get rid of inflammation in your body? Have you considered that the foods you’re eating may be causing or contributing to inflammation build-up?

It’s true, although food can be seen as medicine, not all nutritious foods have the same impact on everyone. Some foods may be more inflammatory to one person than another. In addition, overconsumption of foods can negatively affect your body even if they are considered “good foods”.

When it comes to food and nutrition, it can be hard to understand how the body reacts to produce inflammation. Especially when we eat a balanced diet including veggies, fruits, protein, fats, and carbs.

Well, anyone who suffers from Irritable Bowel Disease (IBD) can certainly tell you firsthand that even “healthy foods” can be the culprit of their inflammation and pain.

And,

By identifying which foods are triggers and adjusting your diet accordingly, you can help alleviate symptoms and prevent inflammation from building and worsening your condition.

Take for instance our recent patient. A hardworking mom and entrepreneur. Her busy life, stress, family needs, and work schedule kept her from putting her health first. Eventually, she began to feel stomach pain that became so severe, that it limited her ability to function at work and carry out her responsibilities with her family and home. She was so desperate for help. She finally visited her family doctor who diagnosed her with Irritable Bowel Disease.

Ok, so now what? She thought.

Her family doctor recommended reducing her stress and taking medication for the pain.

But, how was that going to deal with the underlying issue?

 Was she going to have to live with this for the rest of her life?

The short answer to that is no. She discovered with the help of her nutritionist in Mississauga, that there were ways to improve inflammation and her IBD through nutrition.

Want to know how?

 Ok, I’ll tell you the 5 ways of improving inflammation through nutrition that our patient followed to improve her IBD and get her health back on track.

Let’s go!!

 But first, let’s discuss Inflammatory Bowel Disease (IBD).

What is IBD?

Inflammatory bowel disease (IBD) is a term used to describe disorders that result in chronic inflammation of the tissues in the digestive tract.

There are two main types of IBD: ulcerative colitis and Crohn’s disease.

 Ulcerative colitis causes inflammation and ulcers in the lining of the colon and rectum. On the other hand, Crohn’s disease is characterised by inflammation in the lining of the digestive tract, which can extend into the deeper layers. While Crohn’s disease typically affects the small intestine, it can also impact the large intestine and occasionally, the upper gastrointestinal tract.

Common symptoms of both ulcerative colitis and Crohn’s disease include diarrhoea, rectal bleeding, abdominal pain, fatigue, and weight loss. While some individuals may experience mild symptoms, for others IBD can be a debilitating condition that may lead to serious complications and even be life-threatening.

What is Inflammation?

Inflammation is a common yet complex issue that affects many aspects of our health, from joint pain to digestive discomfort and even chronic conditions like arthritis.

When your body is faced with an invader like a virus or experiences injury, the immune system deploys inflammatory cells and cytokines to the affected area. These cells initiate an inflammatory response to contain the threat and repair damaged tissue.

Symptoms

There are five cardinal signs of inflammation:

1. Pain: This may occur continuously, intermittently or only when a person touches the affected area.
2. Redness: This happens because of an increase in the blood supply to the capillaries in the area.
3. Loss of function: There may be difficulty moving a joint, breathing, sensing smell, and so on.
4. Swelling: A condition called edema can develop if fluid builds up.
5. Heat: Increased blood flow may leave the affected area warm to the touch.

Ideally, inflammation should be mild, and excessive pain is a sign of a problem.

So you see, Inflammation is the body’s natural response to illness, injury, or foreign invaders such as germs or toxic substances. It’s a vital process that aids in healing and recovery.

They indicate that your body is working to heal itself.

So the next time you are sick with a fever, you can know that your body’s inflammatory system is functioning properly and working to defend itself.

However, if inflammation occurs in healthy tissues or persists for too long, it can have negative effects.

Acute Vs. Chronic Inflammation

Acute Inflammation:

Acute inflammation is a rapid and temporary response to an injury or illness. Acute inflammation occurs in response to infections or injuries, where inflammatory cells rush to the site to initiate healing. This type of inflammation typically resolves within a few days.

Chronic Inflammation:

 Chronic inflammation, unlike acute, can last for extended periods. It involves the continuous presence of inflammatory cells even in the absence of a threat. Conditions like rheumatoid arthritis demonstrate how chronic inflammation can lead to joint damage over time.

Chronic inflammation has been linked to various inflammatory diseases and can persist for months or years. It can fluctuate in severity, with periods of improvement followed by worsening symptoms.

The same happens with Inflammatory bowel disease (IBD). In these diseases, the immune system misfires, causing the lining of the digestive tract to become chronically inflamed and irritated. Both can lead to long-term digestive tract damage. IBD triggers several symptoms, including abdominal pain and cramping, fevers, diarrhoea, and bloody bowel movements, among others.

It is essential to understand the difference between acute and chronic inflammation to address underlying health issues effectively.

While medications can relieve, more people like our previous patient, are turning to holistic approaches, including nutrition, to manage inflammation and inflammatory conditions such as IBD effectively.

How Nutritionists Can Make a Difference

 At Innova Integrated Wellness Centre in Mississauga, our nutritionists understand the underlying causes of inflammation and can tailor dietary strategies to address them effectively like we did with our busy mom and entrepreneur.

Here’s the roadmap to improving inflammation through nutrition:

1. Assess your specific conditions, needs, and health goals.

Our Nutritionist will assess your current health condition. They will consider any existing medical conditions, and take into account any allergies or intolerances. They will assess your dietary habits and lifestyle, evaluate your eating patterns and consider your level of physical activity.

They will work towards identifying your specific nutritional needs, determine any deficiencies in your diet, and assess your hydration levels and fluid intake.

These steps will enable a personalised nutrition plan to be created for you, and guide healthy food choices.

2. identify foods that trigger inflammation.

One of the many benefits of consulting our Mississauga nutritionist is their personalised approach. Innova nutritionists create a personalised plan based on an individual’s specific needs.

They provide tailored recommendations for foods that are anti-inflammatory and beneficial for your health.

They can also help identify trigger foods and help you avoid foods that may worsen inflammation. Keeping a food journal can help your nutritionist track your potential trigger foods.

Innova nutritionists provide nutritional education on the impact of certain foods on inflammation.

They may recommend specific nutrient-rich foods and foods rich in antioxidants and anti-inflammatory properties.

Nutritionists often have several tools or strategies they can use to help identify inflammatory food culprits. Some tools include:

• Food Sensitivity Tests: Nutritionists may recommend tests to identify specific food
• Elimination Diets: By eliminating certain foods, a nutritionist can determine if they are causing inflammation.
• Symptom Monitoring: Nutritionists track symptoms to identify patterns and potential trigger foods.
• Collaboration with Healthcare Providers: Working with other healthcare professionals can provide a holistic approach to addressing inflammation.

3.  Make Recommendations Of Foods To Avoid And Foods To Consume, When On An Anti-inflammatory Diet.

Some foods to avoid when experiencing inflammatory conditions may include:

 Processed meats: such as hot dogs and deli meats can increase inflammation, are high in saturated fats and are linked to heart disease.

Sugary beverages: soda and energy drinks can exacerbate inflammation, lead to weight gain and increase the risk of diabetes.

Trans fats: found in fried foods and packaged snacks can trigger inflammation, raise bad cholesterol levels, and lower good cholesterol levels.

Refined carbohydrates: like white bread and pastries can spike inflammation, lack essential nutrients, and cause blood sugar imbalances.

Excessive alcohol: alcohol consumption can promote inflammation in the body which can damage liver function and weaken the immune system.

Some foods to consume when experiencing inflammatory conditions may include:

 Fatty fish: salmon and mackerel contain omega-3 fatty acids, which reduce inflammation, are good for heart health, and support brain function.

Leafy greens: spinach and kale are rich in antioxidants that combat inflammation, are high in vitamins and minerals, and promote healthy digestion.

Berries: blueberries and strawberries have anti-inflammatory properties, are low in calories, and high in fibre.

Nuts: almonds and walnuts provide healthy fats that can reduce inflammation, aid in weight management, and boost the immune system.

Olive oil: extra virgin olive oil is a staple in the Mediterranean diet known for its

anti-inflammatory effects, contains monounsaturated fat and helps reduce the risk of chronic diseases.

Making mindful choices about what we eat can have a significant impact on reducing inflammation in the body. By avoiding inflammatory foods and incorporating

anti-inflammatory foods into our diet, we can support our overall health and well-being.

4. Co-creating a personalized anti-inflammatory diet plan for your individualised condition(s).

At Innova Mississauga, our nutritionist begins by conducting a thorough assessment of your health history, current diet, and lifestyle habits. A personalised nutrition plan is then created that focuses on reducing inflammation by eliminating identified inflammatory foods and potential triggers and adding healing Anti-inflammatory foods to help regulate and support the immune system and reduce the inflammation.

Foods rich in antioxidants, omega-3 fatty acids (like those found in fatty fish and flaxseeds), and phytonutrients (found in colourful fruits and vegetables) are often included to help combat inflammation at the cellular level, promoting healing and reducing discomfort.

We help you identify and eliminate foods that are observed or suspected to contribute to your inflammation, such as processed sugars, refined carbohydrates, trans fats and any other culprits identified. By reducing these triggers, we aim to minimise inflammation and its associated symptoms.

Incorporating Nutritional Supplements

 In addition to dietary changes, our nutritionists may recommend supplements known for their anti-inflammatory properties. These may include:

• Fish Oil: Rich in omega-3 fatty acids, fish oil helps reduce inflammation and supports overall heart health.
• Turmeric: A potent anti-inflammatory spice is known for its active compound curcumin, which can help alleviate joint pain and inflammation.
• Probiotics: Beneficial bacteria that promote gut health, which is closely linked to immune function and inflammation regulation.

Nutritional deficiencies identified may also be addressed with nutritional supplements if dietary requirements are not being met.

Stress Management and Lifestyle Support

 Stress is a significant contributor to inflammation. At Innova Mississauga, our approach is holistic and assesses not only the physical but also the emotional and mental well-being. As a result, our unique plan may include recommendations for stress management techniques such as mindfulness, yoga, and deep breathing exercises. By reducing stress levels you help optimise your body’s inflammatory response and promote overall well-being.

5. Monitor your progress and make modifications to your nutrition plan, as required.

Continuous Support and Monitoring

 Managing inflammation is a journey, not a quick fix. At Innova, our nutritionist will support your journey to better health. Think of your nutritionist as your health coach, providing ongoing support and encouragement. They can help you navigate challenges and setbacks and will empower you to take control of your health.

Our nutritionists provide ongoing support and monitor your progress closely. We adjust your nutrition plan as needed based on your feedback, changes in symptoms, and overall health goals to ensure you achieve sustainable results.

Education and Empowerment

 Understanding the impact of diet and lifestyle on inflammation is empowering. Nutritionists at Innova encourage empowerment and provide education about the science behind recommendations, empowering you to make informed choices that support your health long term. By equipping you with knowledge and practical tools, we help you take control of your inflammation and overall wellness.

Collaborative Care for Comprehensive Results

At Innova, we believe in a collaborative approach to health. Our nutritionists work closely with other healthcare providers, including doctors and specialists, to ensure you receive comprehensive care tailored to your unique needs. This integrative approach maximises your potential for healing and long-term health.

What Now?

Take the First Step!

Are you tired of dealing with inflammation and seeking a natural approach to manage it? Visit our nutritionists at INNOVA Integrated Wellness Centre in Mississauga to take you through your personalized journey of reducing your inflammation through nutrition and being your trusted partner in achieving better health and vitality.

Your health matters to us, and we’re here to help every step of the way.

We also offer a FREE 15-minute consultation, in-person and virtual.

Book your consultation

FAQs 

Is IBS The Same As IBD?

Irritable bowel syndrome (IBS) is a broad category that includes symptoms of cramping, abdominal pain, bloating, constipation, and diarrhoea. It is not the same as inflammatory bowel disease (IBD). Unlike IBD, IBS symptoms are not from inflammation of the bowel and do not include blood in the stool or weight loss. IBS generally does not result in disturbed sleep, while IBD symptoms often do. Treatment for IBS is very different from treating IBD.

Is Inflammation Caused By An infection,

Or By Something I Eat Or Drink?

Inflammation can be caused by both infections and dietary factors. When your body detects an infection from bacteria, viruses, or other pathogens, it initiates an immune response that includes inflammation as a defence mechanism to fight off the infection and promote healing. This acute inflammation is a natural and necessary process. On the other hand, certain foods high in sugars, unhealthy fats, and processed ingredients can also trigger inflammation in the body. Diets lacking in antioxidants, omega-3 fatty acids, and essential nutrients may exacerbate inflammation over time, leading to chronic conditions. Additionally, lifestyle factors such as stress, lack of sleep, and environmental toxins can contribute to ongoing inflammation.

How to reduce inflammation in the body fast?

Reducing inflammation quickly involves adopting a focused approach. Start by prioritising an anti-inflammatory diet rich in fruits, vegetables, fatty fish, nuts, and seeds, while avoiding processed foods, sugars, and unhealthy fats. Hydration is crucial to support detoxification and cellular health. Consider incorporating omega-3 fatty acids through supplements or foods like fish and flaxseeds, known for their anti-inflammatory properties. Manage stress with techniques like meditation or deep breathing, and ensure adequate sleep to support immune function and overall well-being. Regular physical activity can also help reduce inflammation by promoting circulation. Consulting with a healthcare provider or nutritionist can provide personalised guidance for your specific needs and health goals.

What is the strongest natural anti-inflammatory?

Curcumin, which is found in turmeric, is considered one of the strongest natural anti-inflammatories. Turmeric has been used for centuries in traditional medicine for its potent anti-inflammatory and antioxidant properties. Curcumin works by blocking molecules that trigger inflammation in the body, making it effective in managing conditions like arthritis, inflammatory bowel disease, and other inflammatory disorders. Studies have shown that curcumin can inhibit inflammatory pathways at a molecular level, similar to some pharmaceutical anti-inflammatory drugs but without the side effects. It’s typically consumed as part of the diet or in supplement form, often combined with black pepper to enhance absorption.

What are the 10 worst foods for inflammation?

The 10 worst foods for inflammation include processed foods high in sugar and trans fats, refined carbohydrates like white bread and pasta, sugary beverages, red and processed meats, fried foods, margarine, and other hydrogenated oils, excessive alcohol consumption, artificial additives, and preservatives, and excessive consumption of omega-6 fatty acids found in vegetable oils. These foods can contribute to inflammation in the body and may exacerbate conditions such as arthritis, heart disease, and other inflammatory disorders. It is recommended to limit or avoid these foods to help reduce inflammation and promote overall health.

What Are The Top 10 Anti-inflammatory Foods?

Some of the top anti-inflammatory foods include fatty fish rich in omega-3 fatty acids like salmon and mackerel, leafy green vegetables such as spinach and kale, berries like blueberries and strawberries that are high in antioxidants, nuts and seeds like almonds and chia seeds, turmeric and ginger known for their anti-inflammatory properties, olive oil as a healthy source of monounsaturated fats, tomatoes rich in lycopene, green tea with its powerful antioxidants, dark chocolate in moderation for its flavonoids, and whole grains like quinoa and brown rice. Incorporating these foods into your diet can help reduce inflammation and promote overall well-being.