Eating to reduce inflammation is more important than eating to feed your gut bugs
A great way to reduce inflammation is to minimise exposure to food allergens and foods we may be intolerant to. As a response to eating foods we are intolerant to, our immune system responds with inflammation. In this inflammatory environment we start to lose good bacteria as they are pushed by the growing number of bad bacteria, this imbalance is known as dysbiosis.
So what can we do?
The most important thing is to change our diet and avoid foods that we are allergic to or intolerant to. Allergic reactions can be quite severe and sudden, where as food intolerances are often subtler. A food intolerance might include, bloating, fatigue, brain fog, and can manifest in a wide array of symptoms.
This is why we need to avoid foods that cause inflammation. Below I have outlined some of the foods that are most tolerated, in the middle and most problematic.
1. Gluten Free Grains
3. Sweet Potatoes
4. Night Shades
5. Beans & Legumes
In the Middle:
3. Higher Carb Intake
1. Gluten Containing Grains
How do I know if I have an intolerance?
Well in my opinion the best way is to do an elimination diet, by eliminating foods that are known to be problematic, then re-introducing them again later is in my opinion the best approach and can save you a LOT of money.
If you are suffering with issues give the below a try:
Focus on eating:
1. Fresh Veg and Fruit
2. Fresh meat, fish and eggs
3. Healthy fats and oils
4. Nuts and seeds
2. Beans and Legumes
3. Processed Foods
Following the above is a simple way of avoiding the most common allergens, try it for 2 to 3 weeks then re-evaluate how you feel.
If you suffer badly from IBS try also avoiding the below: