Quelling the Fire Within: Understanding and Combating Inflammation

Alyssa A. Pittman, RDN

Incorporating anti-inflammatory foods into your diet can help reduce chronic inflammation, which is associated with various health conditions, including heart disease, arthritis, and certain cancers. Here is a list of foods that are known for their anti-inflammatory properties:

Fruits and Vegetables

These are rich in antioxidants and phytochemicals that help combat inflammation. Berries (such as blueberries, strawberries, and raspberries), leafy greens (like spinach and kale), and colorful vegetables (such as bell peppers, broccoli, and carrots) are excellent choices.

Fatty Fish

like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which have potent anti-inflammatory effects. Aim to incorporate these fish into your diet at least twice a week.

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, particularly alpha-linolenic acid (ALA) and monounsaturated fats. They also contain antioxidants that combat inflammation.

Olive Oil

Extra virgin olive oil contains oleocanthal, which has anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). Use it as your primary cooking oil or drizzle it on salads.

Turmeric

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent. It's commonly used in curries and can be added to various dishes. Consider turmeric supplements if you want to ensure a consistent intake.

Ginger

Ginger contains gingerol, another potent anti-inflammatory compound. You can use fresh ginger in cooking or make ginger tea.

Spices

Many spices have anti-inflammatory properties, including cinnamon, cayenne pepper, and cloves. Sprinkle them on your meals to add flavor and health benefits.

Whole Grains

Foods like brown rice, quinoa, and whole wheat bread are rich in fiber and can help reduce inflammation by stabilizing blood sugar levels.

Green Tea

Green tea contains catechins, which have anti-inflammatory and antioxidant properties. Drinking a few cups of green tea daily can be beneficial.

Berries

Blueberries, strawberries, and raspberries are packed with antioxidants and anti-inflammatory compounds. They can be enjoyed fresh or added to smoothies, yogurt, or oatmeal.

Dark Chocolate

Dark chocolate (70% cocoa or higher) contains flavonoids, which have anti-inflammatory effects. Enjoy it in moderation.

Beans

Beans, lentils, and chickpeas are excellent sources of fiber and plant-based protein. They also contain phytonutrients that can help reduce inflammation.

Tomatoes

Tomatoes are rich in lycopene, an antioxidant with anti-inflammatory properties. Cooking tomatoes can enhance the absorption of lycopene.

Probiotics

Fermented foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics that can support gut health, which is closely linked to inflammation regulation.

Herbs

Herbs like basil, oregano, and rosemary not only add flavor but also provide anti-inflammatory compounds to your meals.

It’s essential to remember that while these foods can contribute to an anti-inflammatory diet, a holistic approach to reducing inflammation also involves maintaining a healthy weight, getting regular exercise, managing stress, and avoiding excessive consumption of processed foods, sugary drinks, and trans fats. If you have specific dietary concerns or health conditions, consult with a healthcare professional or registered dietitian for personalized advice.

Hello! I’m Alyssa Pittman, a 35-year-old Registered Dietitian based in Shrewsbury, MA. I still remember the day I passed the RD exam – it remains one of the best days of my life! All my hard work, dedication, and countless hours poured into studying and understanding the intricate world of nutrition had finally paid off. More than the personal achievement, I was ecstatic about channeling my passion for food and nutrition to aid others. Whether it’s assisting those grappling with weight issues, helping manage diseases through diet, or guiding those with disordered eating patterns, my commitment to making a positive difference has been my driving force.

My intrigue with nutrition took root during my junior year in high school. A vivid memory that stands out is when I eagerly educated my classmates about which granola bar was the healthiest option. 😊 Fast forward a bit, and as I delved deeper into my first nutrition class at Framingham State University, I was taken aback. I had stepped into a universe that was much broader and profound than just granola bars and apples. It dawned on me that nutrition was a profound science, influencing not just our physical wellbeing but also our mental health.

Beyond the professional realm, I treasure the time I spend with my beloved husband and our two spirited young boys in our Shrewsbury home. Our evenings often oscillate between cozy family movie nights and playful sports sessions in the backyard. It’s these moments of laughter and bonding that add true richness to my life.

Now, let me take you through my professional journey, where my passion for nutrition came to life in various impactful roles:

Harvard Street Neighborhood Health Center - Director of Nutrition

At Harvard Street, I faced the exhilarating challenge of creating a nutrition department from scratch. Collaborating with dedicated doctors and nurses, I provided specialized nutrition counseling for patients of all ages and backgrounds. In addition, I championed community nutrition, overseeing a food pantry to ensure both availability and education about nutritious food choices.

Blackstone Health Inc. - Nutrition Director

In this role, I was responsible for ensuring that seniors across 13 centers in Rhode Island had access to nutritious meals that met state and USDA guidelines. Beyond the menus, I organized weight loss groups, offered individual counseling, and took to the stage to educate seniors on topics close to their heart – quite literally – such as heart health, diabetes, and more.

College of the Holy Cross - Assistant Director of Nutrition

Here, I worked with the vibrant college community, offering nutrition counseling on various topics like sports nutrition, food allergies, and eating disorders. One of my proud achievements was leading the Food Allergy and Special Diet Program, ensuring that students with dietary needs felt safe and catered for. I also took on the academic hat, presenting to classes about the foundational and specialized aspects of nutrition.

Throughout these roles, one thing has remained constant: my passion for helping individuals foster a healthier relationship with food. By understanding, respecting, and working with our unique dietary needs and preferences, I believe we can all lead healthier, happier lives.