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The recommended Inflammation Therapy diet isn’t difficult or complicated.

  • Eat food as close to its natural state as possible; food your great-grandmother would recognize.
  • Avoid sources of vitamin D (food and supplements) to maintain 25-D at a level that is not likely to suppress the immune system (10-20 ng/mL)
  • Avoid excess carbohydrates (glucose encourages bacterial growth).
See also:
 
 
 
 
 
Food Choices Simplified
 
AVOID foods containing natural Vitamin D as needed to keep 25-D between 10-20ng/ml:
 
• Fish and fish oil products (includes tuna)
• Seafood
• Shellfish
• Liver
• Blood pudding
• Sausage made with blood
• Foods fried in pork lard
• Bacon
• Flax seed oil
• Alfalfa
• Mushrooms
• Pumpkin seeds
• Sunflower products
• Primrose oil
• Grape seed oil
• Fish sauce (often found in oriental foods)
• Worcestershire Sauce (contains anchovies)
• Seaweed, Kelp (check processed food ingredients)
• Egg yolks (egg whites are okay to eat)
• Mayonnaise (contains egg yolks)
• Ranch salad dressing (contains egg yolks)
 
AVOID if Vitamin D is listed as an ingredient:
 
• Milk (use unfortified varieties in moderation)
• Yogurt (sweetened w/sucralose)
• Any dairy products with >6% Vit. A
• Ice cream (if eggs listed)
• Margarine
• Breakfast cereals
• Bread
• Protein drinks
• Diet drinks
• Cereal bars
• Nutrition bars
• Fruit juice (drink in moderation)
 
Also:
 
• Avoid refined sugar
• Whey powder (avoid)
• White or enriched flour (limit)
• Highly processed foods (limit)
 
OKAY foods:
 
• Foods that naturally contain folic acid
• Fruits (low sugar berries and melons are best)
• Most vegetables (limit starchy veggies like potatoes)
• Most unprocessed meat
• Sucralose (Splenda)
• Poultry
• Nuts (except sweet chestnuts which are high in carbs)
• Sugar alcohols (maltitol, xylitol sweetener) - may cause bloating or diarrhea
• Any oils not mentioned here
• Avoid excessive carbohydrate intake
 
Carbohydrates
 

All foods fall into one of three categories; carbohydrates, protein or fat.

A reduced carbohydrate diet (especially avoiding refined sugars) is recommended for patients with Th1 inflammation because all carbohydrates are metabolized as sugars and L-form bacteria use sugars for fuel to reproduce.

Related articles:
Interview with Gary Taubes

High-Carb Diet Increases Risk for Colon Cancer Recurrence

New Study Demonstrates Low-Carb Diets Reduce Risk for Heart Disease and Inflammation

The amount of carbohydrate restriction is left up to each patient. Some patients, especially those who are overweight or have elevated blood sugar, will benefit by a very low carbohydrate diet. Patients who are more active will metabolize carbohydrates faster than those who are sedentary. The following background information is meant to be a guide to healthy food choices.

Healthy weight

Patients should eat an adequate (not high) amount of protein and enough fats in the good category to maintain a healthy weight. If weight is not within the normal BMI category, a low carbohydrate diet can facilitate weight loss. Normal weight is an essential aspect of health.

Sugar
 
Sugar is a type of carbohydrate. Sugar is sometimes referred to as a simple carbohydrate and a fast-acting carbohydrate.
 
The word "sugar" (sucrose or table sugar) principally refers to crystalline sugars. Humans most commonly use sucrose as their sugar of choice for altering the flavor and properties of beverages and food. Commercially-produced table sugar comes either from sugar cane or from sugar beet. Manufacturing and preparing food may involve other sugars, including palm sugar and fructose, generally obtained from corn (maize) or from fruit.
 
Sugar may dissolve in water to form a syrup. A great many foods exist which principally contain dissolved sugar. Generically known as "syrups", they may also have specific names such as "honey" or "molasses".
Sugar-cane in its natural form provides a rich source of vitamins and minerals, but refined sugar lacks every nutrient in a measurable quantity except for pure carbohydrate in its extrinsic form.
White refined sugar has become the most common form of sugar in North America as well as in Europe.

There are two main types of sugar:
• naturally occurring sugars such as those in milk or fruit
• added sugars such as those added during processing, e.g. fruit canned in heavy syrup or sugar added to make a cookie
 
On the nutrition facts label, the number of sugar grams includes both added and natural sugars.
There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, and sugar cane syrup.
 
Table sugar may also be listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. Other sugars on labels can be recognized by their chemical names which also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.
 
Although unrefined sugars contain small amounts of vitamins and nutrients, they can add considerably to the carbohydrate content of foods. All types of sugar should be very limited.
 
Starch
 
Some carbohydrates are high in starch. These include:
 
• starchy vegetables like peas, corn, lima beans, and potatoes
• dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas
• grains like oats, barley, and rice.
 
 Grains
 
The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.
The grain group can be broken down into whole grain or refined grain. A grain contains three parts. The parts are the bran, germ, and the endosperm. The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals. The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E. The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.
Whole grain foods contain the bran, germ, and endosperm and provide all of the nutrients that whole grains have to offer. Refined grain foods contain only the endosperm or the starchy part and are missing a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.
 
Picking out foods in the store that are whole grain can be confusing. The color of the food is not an indication. Some manufacturers add coloring to make pasta look brown for example. Reading the ingredient list is the easiest way to tell if a food is made from whole grains. Look for the first ingredient to be whole wheat flour, brown rice, rye flour, barley, or oats.
Ingredient lists will indicate if a bread product is made with enriched wheat flour. This is not the same as whole grain. This means some vitamins and one mineral have been added back into refined grains.
 
For example, if a whole grain of wheat is ground into flour, the vitamins, minerals, and fiber from all three parts of the grain are retained. But when the germ and bran are removed before making it into flour (refined flour), the food will contain only the starchy part of the grain. So, enriched wheat flour adds back a few of the nutrients that are removed. Eleven vitamins and minerals are lost, and five are added back. The nutrients added back are iron, and four of the B vitamins -- Niacin, Riboflavin, Thiamin, and folic acid. Supplemented folic acid should be limited so it’s best to limit enriched wheat products.

 Enriched wheat flour is a refined grain. Enriched wheat flour is listed as all-purpose flour, cake flour, bleached flour, and bread flour. It is found in breads as well as baked products like cake, cookies, muffins, and snack bars. Other refined grains are white rice and white pasta. Often, products that used enriched wheat flour and have added sugar and fat are called processed foods. A good rule of thumb, especially for grains, is that the further away a food is from its natural state, the less nutritious it is. For example brown rice contains more nutrients than a cookie.

Protein
 
Proteins are made up of several different amino acids, some of which your body can make on its own. But some of them have to be ingested. These are called the “essential” amino acids.
 
Adequate protein
 
Various sources list anywhere from 0.5gm to 1gm of protein per one to 2.2 pounds of body weight as the recommended protein intake per day.
 
A long-time, rough rule of thumb for daily protein intake has been 1 gram of protein per kilogram of body weight (a kilogram, or Kg., is equal to 2.2 pounds). This would be about 50 grams daily for a 110-pound person, and about 70 grams for a 154-pounder. Active individuals may require as much as 1 gram of protein per pound of lean body mass while 0.5 gram of protein per pound of lean body mass may suffice for inactive people. The average mixed American diet provides from one to two times the RDA for protein.
 
The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is said to meet 97.5% of the population's needs.
 
If some people consume too much protein (over 2.0 g/kg/day), the extra protein may become a stressful stimulus for kidneys with limited function.
 
National and international recommendations for protein intake are based on animal sources of protein such as meat, cow's milk and eggs. Plant proteins may be less digestible because of intrinsic differences in the nature of the protein and the presence of other factors such as fiber, which may reduce protein digestibility by as much as 10 percent.
 
Sources of protein
 
Eating a variety of foods will provide all the essential amino acids. The eight amino acids needed can be supplied by any diet commonly encountered in developed countries - omnivorous (all foods), lacto-vegetarian (vegetarian plus milk products), lacto-ovo-vegetarian (vegetarian plus milk products and eggs) or, with carefully-chosen combinations of plant foods, vegan (no foods of animal origin).
 
Animal and plant or vegetable foods are the two major protein sources. Animal protein foods recommended include most meat, poultry, and many dairy products. These foods are said to be of high biological value. That is, they contain all nine essential amino acids that can not be synthesized in the body (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine).
 
Plant protein sources, although good for certain essential amino acids, do not always offer all nine essential amino acids in a single given food. For example, legumes lack methionine, while grains lack lysine. What is needed are complementary proteins, various protein food sources that, eaten together, enable a person to meet the standards of a high biological protein diet.
 
There are two types of vegetarians, lacto-ovo vegetarians and strict vegetarians or "vegans". Lacto vegetarians eat animal protein of high biological value, eggs and dairy products (chronic illness patients are advised to eat egg whites only). Vegans, however, eat a more limited diet and often must take amino acids supplements to make up for their not-so-high biological protein diet. If vegans eat a variety of plant foods -- cereals, nuts, seeds, grains and legumes -- they'll be fine. They don't have to eat all these food items at a given meal. However, they should consume most or all of them during the course of the day to insure a well balanced protein diet of high biological value.
The typical American diet is already providing plenty of protein. There is no value in adding even more protein to that amount, since protein cannot be stored in the body and the excess is eliminated in urine and feces.
 
Plant sources of protein in the vegan diet
 
The main protein foods in a vegan diet are pulses (peas, beans & lentils), nuts, seeds and grains, all of which are relatively energy dense. As the average protein level in pulses is 27 percent of calories; in nuts and seeds 13 percent; and in grains 12 percent, it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met.
 
An article, "Vegetarianism produces subclinical malnutrition, hyperhomocysteinemia and atherogenesis", published in the August 26, 2011 journal Nutrition reports on a clinical study that makes a strong case against plant-based diets for prevention of heart disease. The article establishes why subjects who eat mostly vegetarian diets develop morbidity and mortality from cardiovascular disease unrelated to vitamin B status and Framingham criteria. See Heart of the Matter: Plant-Based Diets Lead to High Homocysteine, Low Sulfur and Marginal B12 Status 

 

Fats
 
Fats are an important part of a healthy diet. There's more and more evidence that many fats are good and actually reduce the risk of heart attack and stroke. They also help sugar and insulin metabolism and therefore contribute to the goals of long-term weight loss and/or weight maintenance. And because good fats make foods taste better, they make the journey to a healthier lifestyle more enjoyable. But not all fats are created equal--there are good fats and bad fats.
 
"Good fats" include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol--which accumulates in and clogs artery walls--while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal.
 
- For cooking; use extra virgin olive oil
- For salads; choose canola oil, extra virgin olive oil or walnut oil.
 

Omega 3 Fatty Acids

Omega 3 oil supplements are usually made with krill, a seafood product, which is contraindicated because it may contain vitamin D. Ingestion of Omega 3 fatty acids is promoted to decrease inflammation, without the realization that inflammation is caused by intracellular bacteria and dietary supplements have not cured anyone.

This study showed no that omega-3 fatty acids, lutein and zeaxanthin supplements failed to reduce cardiovascular risk.
Effect of Long-Chain ω-3 Fatty Acids and Lutein + Zeaxanthin Supplements on Cardiovascular Outcomes

Patients concerned about getting omega 3 fatty acids while not eating fish, may want to eat meat from grass-fed cattle because they have the same fatty acid profile as wild salmon.

The balance of omega 6 fatty acids to omega 3 is important and most people consume too much omega 6. Recommendation: Reduce Omega 6 fatty acid sources and eat foods high in Omega 3 (not supplements).

Fiber
 


Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. Most of the dietary fiber passes through the intestines and is not digested. Fiber may help prevent constipation.
 
 
 
 
Good sources of dietary fiber include:
• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
• Whole grains such as:
-- whole wheat pasta
-- whole grain cereals
• whole grain breads
• Beans and legumes.
• Nuts
 
It is important to increase fiber intake gradually, to prevent stomach irritation, and increase intake of water and other liquids, to prevent constipation.
 
Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, the grams of dietary fiber may be subtracted from the carb count. However, in the UK food labels give the carb total with the fiber grams already subtracted.
 
Artificial sweeteners
 
• Splenda (Sucralose) - may be okay in moderation
• Stevia ('Raw Stevia' may be most palatable)
• Limited amounts of sugar alcohols (Xylitol, Mallitol, etc)
• Avoid aspartame
splenda
 
While it is best to avoid all refined sugar and limit all sugars, many patients like to eat something sweet occasionally. 
 
Splenda (sucralose) is derived from table sugar -- sucrose -- but is chemically modified so it has no calories, and so it is not perceived by the body as a carbohydrate. Unlike other carbohydrates, sucralose is not broken down during its passage through the body. It can be used by diabetics, and by people who want to control blood sugar.
 
In determining the safety of sucralose, the manufacturers state that the FDA reviewed data from more than 110 studies in humans and animals. Many of the studies were designed to identify possible toxic effects including carcinogenic, reproductive and neurological effects, and no problems were seen.
 
Many people have reported adverse reactions to the other popular artificial sweeteners, aspartame and saccharine. Some people prefer to use stevia which is a plant derivative but, for most people, it cannot compare to Splenda to match the taste of sugar. Some processed food is artificially sweetened with natural sugar alcohols such as maltitol, lactitol, erythritol and xylitol but these can have a laxative effect.
 
However, a few people have reported adverse reactions to Splenda and some are still concerned about possible adverse effects.  See: Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats.
 
Sources of calcium without vitamin D
 
Many natural foods are good sources of calcium and don't have added vitamin D or folic acid. Here are some:
 
• Almonds
• Beans - many types, including baked, limas, chickpeas, kidney
• Broccoli
• leafy greens
• buttermilk if no D is added
• cheeses (check the label for added vitamin D)
• cottage cheese (read the label)
• cream - usually sold as whipping cream
• half-n-half
• orange (the real fruit, not the juice)
• sesame seeds
• sour cream
• yogurt (check the label for added vitamin D)
 
Fruits lowest in sugar:
 
• Rhubarb
• Strawberries
• Cranberries
• Raspberries
• Blackberries
• Blueberries
• Grapefruit
• Melons
• Apricots
• Plums
• Peaches
• Pears
• Guava
• Cherries
• Apples
 
These are fairly high in sugar:
 
• Grapes
• Tangerines
• Oranges
• Pineapple
• Kiwi
• Bananas
• Mango
• Papaya
• Dried fruit has a very high sugar content
 
Low Carb Vegetables
 
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
 
• Sprouts
• Greens – lettuces, spinach, chard, etc.
• Hearty Greens - collards, mustard greens, kale, etc.
• Radicchio and endive count as greens
• Herbs - parsley, cilantro (coriander), basil, rosemary, thyme, etc.
• Bok Choy
• Celery
• Radishes
• Broccoli
• Cauliflower
• Cabbage (or sauerkraut)
• Jicama
• Avocado
• Cucumber (or pickles without added sugars)
• Peppers (all kinds)
• Summer Squash (including zucchini)
• Scallions or green onions
• Asparagus
• Bamboo Shoots
• Leeks
• Brussels Sprouts
• Snow Peas (pods)
• Green Beans and Wax Beans
• Tomatoes
• Eggplant
• Artichoke Hearts
• Fennel
• Onions
• Okra
• Spaghetti squash
• Celery Root (Celeriac)
• Carrots
• Turnips
• Water Chestnuts
• Pumpkin
 
Starchy (High Carb) Vegetables
 
The main vegetables to be avoided when reducing carbohydrates are the starchier ones:
• Beets (beetroot)
• Corn (sweetcorn)
• Parsnips
• Peas
• Plantains
• Potatoes in all forms
• Winter Squashes (particularly acorn and butternut)
 
Water
 
The Water Myth by Denise Dahdah
 
In recent years, drinking large quantities of water has become one of the mantras for healthy living. Every magazine has had its version of 'drink water and be healthy' or 'drink water and lose weight'. But do we really need to drink the mythical eight glasses of water every day?
 
Human beings are made up of around 75 per cent water. Two thirds of our bodily water is found inside our cells, with the rest between the cells and in our blood.
 
Water provides the medium in which all the body's chemical reactions take place and the solution in which foodstuffs are dissolved and transported. It helps regulate our body temperature through sweating.
 
A 2 per cent loss in the water surrounding our cells can result in a 20 per cent drop in energy levels. That's how important water is for us.
 
Water is the most vital requirement for human life. While our bodies can survive without food for around three weeks, without water we can only live for three days.
 
Dr Keith Barnard, GP, says: 'The body tries desperately hard to retain water if there is no intake, so hardly any urine is passed. If a person is in a normal temperature and not exposed to the wind they could probably last longer than three days - maybe as long as a week.'
 
We cannot live long without water because we have no reserves of it in our body.
 
So do you really need to drink at least eight glasses of water every day?
 
On average, your body loses 1-1.5 litres of water a day. If someone is undertaking a lot of activity, and therefore breathing and sweating more, they would lose more.
 
Dr Barnard says: 'It is not essential to always drink a set amount regardless of circumstances. The body is very good at regulating water.
 
'If you drink too much, your body will get rid of the excess, so you will pass urine more often and it will look almost clear.
 
'If you don't drink enough, your body will save water by concentrating your urine, which will look darker, and your brain will tell you that you need more water by making you feel thirsty.'
 
Another thing to keep in mind is that water is found in fruits, vegetables, milk and juices. Water from these sources will go some way to meeting your daily requirements, so people do not need to drink a full eight glasses of water on top of this.
 
Senior nutrition scientist Gail Goldberg says: 'There is a perception generated, for example by newspapers and magazine articles, that our entire water requirement has to come from "water".
 
'My colleagues and I would never say that people should only drink water. It's a matter of individual choice and availability.'
 
Table 1: Examples of the water content of some foods according to the British Nutrition Foundation
Apples (100g) 84.5g
Grapes (100g) 81.8g
Milk (1 pint) 531.8g
Broccoli (85g) 77.43g
Sweet corn (85g) 59.42g
Tomato soup (220g) 185.24g
 
Can drinking water help you lose weight?
 
A reasonable water intake can help with weight loss. We need around half a cup of water for every 100 calories we burn.
 
Dr Roger Henderson, GP, explains: 'Drinking before eating may help you lose weight because the brain can generate energy from water and food.
 
'When water is used instead of food then none is stored as fat - as is the case with unused food - and excess water passes out of the body with no weight gain.
 
'Drinking before food helps to fill the stomach and increases the chance of weight loss by making the person eat less.'
So how much should you drink?
 
The minimum figures for the body's daily water loss are 500ml through urine and 700ml through breathing and sweating.
Doctors advise that to be on the safe side we should drink at least 1.2 litres of liquids (2.5 pints). So, remember, although water is essential, you don't need to become obsessed about drinking eight glasses a day!

Gluten

Gluten (from Latin gluten "glue") is a protein composite that appears in foods processed from wheat and related species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture. Enough of the human population suffers from gluten sensitivity of one kind or another that many foods are now labeled to clarify whether they contain gluten.

Some chronically ill patients feel better on a gluten-free diet which is reported to relieve a wide variety of symptoms (gastric distress, bowel disturbances, pain, depression, etc.) in those who are sensitive or allergic to gluten.

Celiac disease is a digestive disease that damages the small intestine and interferes with food absorption and people who have it can't tolerate gluten which is a protein found in wheat, rye and barley. Celiac disease can be confused for iron deficiency anemia and chronic fatigue syndrome. The disease causes mal-absorption of vitamins and minerals and even though the person may eat, their body does not absorb it. It can be a long time before celiac is diagnosed because of its varying symptoms.

There are multiple symptoms of celiac disease or gluten sensitivity and it is very often misdiagnosed. Many patients have been diagnosed with other disorders like irritable bowel, colitis and even cancer. Here is a reliable site: csaceliacs.info.

Patients with suspicious symptoms should not simply adopt a gluten-free diet; they should be properly tested first because gluten-free is a hard diet to follow and having a positive test result will provide motivation to follow it correctly.

Blood tests are fairly reliable but must be done when you are not following a gluten-free diet. If you seek a diagnosis but have already been eliminating gluten from the diet, then you must resume gluten in order not to have a false test.

The celiac panel blood tests are:

EMA - anti-endomysial

TTG - anti-tissue transglutaminase

DGP - Deamidated Gliadin Peptide

tTGA - anti-tissue transglutamine antibodies

If the blood tests are positive, it is often followed up with a gastroenterologist who may want to do an endoscopy to look at the intestine and take a biopsy. An intestinal biopsy is specific for the presence of celiac disease.

Celiac disease and gluten-sensitivity, once diagnosed, is treated by eliminating gluten from the diet. After the diet is started, the person begins to heal and the symptoms they have been experiencing begin to go away. The gluten-free diet is for lifetime but it is the only needed treatment.

Patients with celiac disease or gluten sensitivity need a support group or dietician to help them correctly follow a gluten-free diet. A gluten-free diet must not only be free of wheat but also rye and barley. Wheat ingredients are often hidden under other names such as modified food starch. Many 'rice' and 'corn' cereals often have malt and barley in them. Unless you have been to a group or dietician, you probably aren't eating truly gluten-free. Even glue in an envelope has gluten in it; also certain medicines.

If your gluten panel is negative and gastric symptoms persist, you should still see a gastroenterologist because you could have any other number of treatable conditions.

See these articles:

Ultimate Guide to Understanding Gluten and Gluten-free diets (video)

Clues to Gluten Sensitivity

Against the Grain

Surprises from Celiac Disease