LUNA Explains : Anti-inflammatory Diet Part 1, By Dr Crest-Guilluy

Inflammation is a natural reaction of the body that occurs when it is confronted with an external aggression.

This aggression is most often infectious, traumatic or dietary in origin, and following it, the body defends itself to restore the balance that has been disrupted. We speak of acute inflammation when the invasion is sudden and of short duration, whereas inflammation is described as chronic when the disorder is repeated and lasts over time.

Acute inflammation is easily identifiable (redness, swelling, heat, pain), such as after a blow or a fall, whereas chronic inflammation is more subtle and difficult to detect. It results in a so-called “low-grade” inflammatory state with variable symptoms: pain, digestive disorders, weight variations, mood disorders, etc.

The link between chronic inflammatory diseases and intestinal dysbiosis is increasingly validated scientifically. The first factor at the origin of dysbiosis is diet. Certain foods very quickly unbalance the intestinal microbiota: fast sugars, gluten (which alters the intestinal barrier), dairy products, red meat, etc.

Modern, highly processed food, with its additives, acidifying products, endocrine disruptors, colourings, pesticides, heavy metals, its lack of fibre and good fatty acids, means that today the adage before starting a meal is no longer “bon appétit” but “good luck”!

The accumulation of risk factors for dysbiosis and therefore chronic inflammation explains why prevention is the most effective weapon for maintaining health. It is more logical and useful to adapt one’s diet in “anti-inflammatory” mode rather than taking anti-inflammatory drugs (which will themselves cause further damage to the digestive wall, stomach, kidneys, liver, etc.). This is why anyone with a chronic inflammatory disease is advised to adapt their diet to this specific eating pattern.

Sugars (and hyperglycaemia) increase the production of pro-inflammatory compounds. Fibres, on the other hand, have a hypoglycaemic effect (by slowing down the passage of sugar into the blood via the digestive wall) and therefore have an anti-inflammatory effect. It is therefore necessary to limit refined sugars (white sugar) and favour foods with a low glycaemic load (fruit, vegetables, legumes, wholegrain cereals).

The consumption of too many acidifying foods also contributes to inflammation. These include animal proteins (meat, dairy products), refined cereals (white flour), coffee and alcohol. This acidification can be compensated for by alkalinising products (fruit and vegetables, sprouted seeds, herbs and spices, algae, etc.).

Fats (or fatty acids) are food compounds that are essential for the body to function properly. However, you have to be careful and know how to differentiate between them: saturated or unsaturated fatty acids, omega 3 or omega 6, vegetable or animal… some are pro-inflammatory in excess (omega 6) and others anti-inflammatory (omega 3). The most important thing, as is often the case, is to strike a balance between each of them (and in particular between omega 3 and omega 6), as well as an appropriate cooking method (beware of overcooking!).

To sum up, the ideal anti-inflammatory plate will be a balanced plate (proteins, carbohydrates, lipids), colourful and varied, made up of more plants, fibres and products rich in omega 3, less salt and animal proteins, and only wholegrain cereals and sugars (not refined).

It is also recommended to consume raw (unprocessed, self-cooking) and local products (in short circuits and from organic farming) as well as products from the omega 3 chain (eggs from animals fed on flaxseed for example). It is also essential to take time to eat, to chew more before swallowing and to hydrate more regularly.