Anti-inflammatory foods

Ease the pain of chronic inflammation by changing up your diet
Sep. 1, 2010 | By: Stefanie Wallace

Whether caused by arthritis, heart disease, or a digestive disorder, inflammation is never fun. When over-the-counter anti-inflammatories, such as ibuprofen (Advil) or acetylsalicylic acid (Aspirin) just won't do the trick, it's time to explore other options – which can be as simple as a trip to the grocery store.

There are a number of delicious, nutritious foods you can add to your diet to reduce inflammation, while reaping all of the other health benefits they have to offer. Bent Fork Nutrition's Krista Leck Merner, a professional dietitian, makes the following suggestions:

• Try to incorporate foods that are high in Omega-3 into your diet. Certain types of fish, including light tuna, salmon and herring are high in Omega-3. Walnuts and flaxseeds are also good choices.
• Foods high in anti-oxidants are also helpful. Fruits, such as pomegranate, blueberries and raspberries are tasty options. Lots of vegetables are also full of antioxidants, such as chili peppers, artichokes, spinach and asparagus. Incorporating more whole grains into your diet is beneficial as well, as wheat, corn and oats are rich with antioxidants.
• Avoid products that are high in fat, such as full fat cheese, ice cream, deep fried food and red meats. Besides watching what you eat, avoiding alcohol and tobacco is helpful in reducing inflammation.
• Maintain a healthy weight and exercise regularly. Extra fat fuels inflammatory response.

Besides helping with inflammatory response, foods that are high in Omega-3 and antioxidants are beneficial in other ways.

"Whole grains, fruits and vegetables, and non-animal protein sources (legumes, nuts and seeds) are all great sources of fibre, vitamins and minerals, lean protein and heart healthy omega-3 fats," Leck Merner says. "By following these dietary principles, you will lower your risk of developing diabetes, heart disease, and more. Even without inflammatory-related conditions, the principles are great for everyone to follow."

Zesty Wheat Berry-Black Bean Chili

Here is a delicious recipe for Zesty Wheat Berry-Black Bean Chili from Krista Leck Merner.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, chopped
• 1 large yellow bell pepper, chopped
• 5 cloves garlic, minced
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans black beans, rinsed
• 2 14-ounce cans no-salt-added diced tomatoes, undrained
• 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
• 2 cups vegetable broth
• 2 teaspoons light brown sugar
• 2 cups cooked wheat berries (To cook, boil wheat berries in four  times as much water as berries - e.g. 1 cup wheat berries, 4 cups of water – for 60 to 70 minutes, topping up with water as needed.)
• Juice of 1 lime
• 1 avocado, diced
• 1/2 cup chopped fresh cilantro

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Nutrition

Per serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.
Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).