Diet and inflammation

One of the major causes or contributors to chronic inflammation is intestinal permeability. The intestines are meant to be selectively permeable, allowing the nutrients we need (vitamins, minerals, proteins, etc.) to pass into the bloodstream.

However, they are meant to act as a barrier against waste, undigested food, and other unwanted substances. When the intestines become porous, they can let virtually anything pass into the bloodstream, which automatically triggers an immune response — including inflammation — to eliminate these unwanted substances. Given that we eat roughly three times a day, inflammation is at work three times a day.

In other words, it becomes chronic. Unfortunately, anti-inflammatory medications tend to contribute to intestinal permeability, and therefore to chronic inflammation [2] — quite the paradox!

Chronic inflammation is not beyond our control, and we can take steps to address it. Indeed, many aspects of our current lifestyle are, in a sense, inflammatory — in other words, they fuel our internal fire by contributing to intestinal permeability: constant stress, lack of sleep, alcohol consumption, smoking, a sedentary lifestyle, and an unsuitable diet. Certain medications can also contribute to chronic inflammation, such as the contraceptive pill [3].

When we look more closely at diet, it is clear that our modern eating patterns often include processed products containing inflammatory substances such as hydrogenated oils and refined sugars, or foods produced with synthetic fertilisers, pesticides or growth hormones that make them inflammatory[4]. But we can choose to opt for foods that, on the contrary, help to calm inflammation rather than add fuel to the fire.

They are high in inflammatory substances and low in vitamins, minerals and phytonutrients.

Omega-6 fatty acids are pro-inflammatory, meaning they promote inflammation. They are naturally necessary to trigger inflammation when needed. However, our modern diet generally provides far too many omega-6 fatty acids, creating the conditions for chronic over-inflammation. Among the foods rich in omega-6, beyond processed and industrially produced foods, you will find peanuts and groundnut oil, sesame seeds and oil, sunflower seeds and oil, pine nuts… You can consume these foods, but in moderation.

Whether obvious, as in desserts, cakes, confectionery… or hidden, as in refined grains (white rice, white bread, white pasta), many drinks (soft drinks, flavoured water, fruit juices…), or indeed the majority of processed products.

Cook from scratch using whole ingredients.

These are anti-inflammatory fatty acids that help stop inflammation in our body so that it remains short-lived. Our modern diet tends to be lacking in them. It can therefore be worth eating more foods that contain them, for example: pumpkin, linseed and chia seeds, olive oil, small oily fish (sardines, mackerel, herring, anchovies), avocados…

These intakes are all the more important during the maternity period, when the need for omega-3 increases. If you are unable to meet your needs, make sure your food supplement to get pregnant or your pregnancy food supplement contains it, as is the case with Baby Bump. If you are breastfeeding, check your postpartum food supplement.

Our pregnancy omega-3, ideal also outside the maternity period, will help you to meet your needs. 

Give pride of place to vegetables and let them take up around 50% of your plate. They are rich in vitamins, minerals and phytonutrients that can help ease inflammation. 

Favour the most colourful fruits and vegetables. Antioxidants are responsible for the colour in plants, and antioxidants help soothe inflammation. For example, opt for a red onion rather than a white one.

Animals raised in confined spaces, crowded together, without natural light, separated from their families… are highly stressed, which causes inflammation in their bodies and consequently in what ends up on our plates. Moreover, animals in conventional farming are often fed products rich in omega-6, which inflames their tissues and therefore our meals. Favour products from animals raised in free-range conditions and fed organic feed.

Including turmeric and ginger. They act in the same way as anti-inflammatory medications, by inhibiting the enzymes that produce prostaglandins and other inflammatory substances, without generating side effects.