Thousands of people suffer from inflammation as a result of unhealthy lifestyles, including improper diet, inactivity, smoking, high stress, drinking and dehydration. Changing your diet can have a reversing effect on these agitators. The effects that accompany a gluten free diet—low trans fats, high omega 3's, and increased vegetables and protein—are all beneficial to anti-inflammation, and a healthy choice even for those who don't suffer from celiac disease.
Reduce Trans Fats
People who suffer from inflammation would benefit from a gluten-free diet, even if they do not have celiac disease or gluten intolerance. The foods avoided and supplemented would greatly reduce the pains associated with inflammation. The gluten-free diet is void of all wheat, rye and barley flour-based (and gluten containing) products. That is nearly every packaged cracker, cookie, bread, cake, pasta, cereal and most deep-fried and battered foods. What does this mean? It means that automatically a high percentage of unneeded trans fatty acids (most hydrogenated) and bleached, nutrient-less flour is removed from the diet. Extra chemically produced fats (think hydrogenated) help to fuel inflammation in the body, therefore their elimination will severely reduce hyperactive inflation.
Because you are eliminating a large part of the “American diet,” you will automatically be supplementing other food to fill the void. This, luckily, entails the increase in fresh fruit and vegetables, high protein-containing carbohydrates—such as beans and nuts, and an emphasis on main courses rather than snack food side dishes. How does this help inflammation? Foods that are rich in phytochemicals and antioxidants help reverse the effects of inflammation, these include berries, broccoli, potatoes and squash.
Enrich your diet with omega-3 fatty acids, both for the health of a gluten-free dieter and a sufferer of inflammation. Most peoples diets are lacking in omega-3 acids since it is found in a limited number of sources. Fatty fish such as salmon are high in omega-3's, as are fatty nuts such as walnuts and almonds, and seeds such as sunflower and flax. Supplements can be taken and come highly recommended from dietitians. Fish oil can be taken in capsule form and is recommended for most gluten free diets as a counter balance to high levels of omega-6, which can be unheathly in high amounts.
Eliminating wheat will force you to rely more heavily on alternative carbohydrates such as rice and corn. There are dozens of gluten-free flour options, such as garbanzo and tapioca. A fiber-rich diet can greatly reduce inflammation, and what is more fiber-full than beans and rice?
While going gluten free will greatly relieve inflammation, you must make additional dietary changes to fully relieve the symptoms. Reduce consumption of red meat and cheese, drink more water and exercise. Maintaining a healthy body and eliminating inflammation is a full lifestyle change.