What, Why and How: Ten Anti-inflammatory Foods I Started Eating After Training in Integrative Medicine

We are what we eat. This and other popular sayings highlight the health benefits of eating natural foods. From strengthening our immune system to reducing cardiovascular risk, there is now plenty of evidence supporting the benefits of eating a Mediterranean-style diet, based on plants.?

The foods we eat have a major influence on our physical and mental health. Yet, few people like to be told what to do - or what not to do. One of the rare physicians that talked about food during residency training recommended focusing on adding more produce to our diets - versus obsessing on the things we shouldn't eat. That - and the fact I didn’t have the heart to tell someone to never again come close to their favorite food - made me determined to find a happy medium. A place where you could eat mostly healthy food and still have the space to enjoy a treat here and there. After all, we are not just what we eat. We are also shaped by the way we move, think, act and relate to others.?

Thanks to my mother’s common sense and a subscription or two to healthy cooking magazines, I seemed to manage well before my integrative training. However, my diet was fairly limited when compared to the richness of the anti-inflammatory diet. I could offer patients simple recommendations mostly based on my own experience, yet I hadn’t made a clear connection between the foods I ate and the way my mind and body felt. In many ways, I was mechanically following a routine and eating more or less the same foods on most days.

Most integrative clinicians I know agree that once you adopt a holistic approach to health you cannot look back. Slowly but surely, my diet started changing as I went along with my training. Yet it didn’t feel oppressive, it rather felt luxurious. A sense of possibility. A better way of eating you could create on your own, based on your own preferences and unique needs. So here it is: a list of ten anti-inflammatory foods that are now part of my regular diet. They are not only delicious - but also good for you.

1. Green tea??

Did you know that black, green and white tea come from the same plant? Camellia sinensis varietals are processed in different ways to produce several types of tea. Besides its high content of flavonoids and polyphenols, tea is a natural source of the aminoacid L-theanine. Theanine aids in relaxation while caffeine is a known stimulant. While green tea is generally believed to contain more theanine and less caffeine than the other varieties, recent studies have shown variable compositions depending on its processing.?

The anti-inflammatory diet recommends taking 2-4 cups of green tea daily. Only a short 6 years ago, I didn’t have a liking for tea. I started by serving my green tea over ice and often added a splash of juice (or wine!) while I adapted to this new experience. After 2-3 months, I began loving hot decaffeinated green tea. It helps me relax and even curb cravings. One of my patients started taking green tea as part of his evening ritual and realized he didn’t crave wine anymore. Added bonus: after quitting alcohol his anxiety melted away!

2. Chia seeds

These little seeds are nutrition powerhouses packed with nutrients including omega 3s, calcium and even quercetin. Omega 3s are essential fatty acids the body can not produce. With their natural anti-inflammatory and endo-cannabinoid properties, omega 3s are useful in pain management and reducing cardiovascular risk. They are present in cold water fish and also in plants and seeds such as purslane, walnuts, almonds and chia seeds.

Although cold water fish is among the best sources of omega 3s, there are legitimate concerns around its cost and the impact of overfishing in our climate. Chia seeds are not only very affordable but easy to prepare. The usual serving size is one tablespoon - you can sprinkle them over salads adding a fun crunch. If you have extra time, you can make an easy chia seed pudding by adding your favorite plant-based milk and refrigerating it for at least 15 minutes (or overnight). Once the seeds absorb the fluid, they look like funny little eyes. You can serve them with fruit, nuts or any other topping you like!

3. Kombucha

By now, most of us have heard about the microbiome. The trillions of cells inhabiting our gastrointestinal tract - and essentially throughout our bodies - help regulate many functions including supporting our immunity, decreasing inflammation and helping in neurotransmission. One of the easiest ways of supporting our gut health is incorporating fermented foods in our diet. There are many different types of fermented foods: kefir, sauerkraut, kimchi and kombucha are some of the most widely available.?

Drinking kombucha is my favorite way of getting my daily dose of healthy bacteria. With its natural fizzle and sour aftertaste, kombucha is ideal as a non-alcoholic mocktail (although kombucha naturally contains trace amounts of alcohol). You can dress it up with fruit or herbs! When choosing your kombucha, pay attention to the nutrition label. Some kombucha recipes might have a high alcohol and/or sugar content. I usually split a 16 ounce bottle into 2-3 servings.

4. Pomegranates

How many times have you avoided a particular food because you didn’t know how to handle it? That was me until a couple of years ago. I would stare at their beautiful hue and walk past them, not knowing what to do. Now I know it only takes a minute or two to cut one and scrape the seeds off the membrane. In the process, I even learned a new word. Pomegranate seeds are named arils and are delicious when added to salads. The shiny, red seeds make a beautiful contrast against dark leafy green and even orange squash.?

Pomegranate seeds are low in calories but high in fiber, vitamin C, potassium and polyphenols. They are believed to support cardiovascular health.

5. Hibiscus tea

Growing up in Puerto Rico, wherever I went I was surrounded by tropical plants and flowers. Yet it never occurred to me that some of those beautiful flowers are not only edible but good for you. Most people take hibiscus as a tea. You can buy hibiscus tea or make your own using fresh or dried flowers! Hibiscus has blood pressure lowering properties - it works by blocking the angiotensin converting enzyme in the body.

In an integrative medicine conference a few years back, we learned how to make hibiscus mojitos from Dr. Anne Kennard, an integrative medicine physician, herbalist and cookbook author. Both the alcohol and the mocktail versions were delicious!

6. Soy-based foods

I have come to love many soy-based foods including soy milk, miso and edamame. Miso paste is a fermented food made with soy. It can be used to prepare many different dishes such as salmon and soup. Due to its umami flavor and high sodium content, a little bit goes a long way. One tablespoon of miso paste contains 641 mg of sodium - roughly 20% less than a cup of chicken broth. We often use one tablespoon of miso sauce in place of a cup of chicken broth when my family is craving chicken broth rice, a childhood favorite of my husband. At roughly 50 cents per tablespoon, miso paste might be amongst the most affordable fermented foods!?

Another excellent source of plant-based protein is tofu. Due to its neutral flavor, you can capitalize on its texture to make a variety of dishes including stir fries, desserts and even scrambles. I haven’t cooked a lot with tofu, but enjoyed making a southwestern-inspired scramble during a recent winter storm in Texas. I’m now planning to use tofu to transform a pork with tomatillo recipe into a meatless dish.

7. Plant-based milks

Did you know that most people are at least partially lactose- intolerant? When exposed to dairy foods, individuals with lactose intolerance can experience a variety of gastrointestinal symptoms due to their inability to absorb lactose.?

Years ago, I quit cow milk mostly to avoid skin breakouts. Some studies have linked cow milk consumption to acne flare ups - lucky for many of us, cheese and other milk-derived foods do not seem to have the same effect. Quitting milk was surprisingly easy given the wide variety of creamy, plant-based milks. I like many nut-based milks but these days my favorite milk is oatmilk. I use it to prepare my morning café con leche and also when I’m craving a golden latte.

8. Turmeric

One of the most researched anti-inflammatory foods, turmeric is the root part of a plant in the ginger family. Its anti-inflammatory properties are primarily attributed to its curcuminoids, the compounds that give turmeric its characteristic yellow color. A recent systematic review concluded that the benefits of turmeric in patients with knee osteoarthritis are likely similar to those observed with non steroidal anti-inflammatory drugs, although the optimal dosing and preparation are unclear.

I love using turmeric in many recipes including golden latte, curries and soups. I have even stopped using commercial sazón in my beloved arroz con gandules! I now use a blend of turmeric, oregano, cumin and paprika plus fresh onion, garlic and cilantro with results that have made me forget all about store-bought seasonings.

9. Collard greens

Dark leafy greens are one of the staples of a plant-based diet. Like spinach, collard greens are loaded with antioxidants. They are both good natural sources of calcium, potassium and magnesium. But did you know that collard greens are actually a cruciferous vegetable? Cruciferous plants like broccoli, kale and collard greens contain sulforaphane, a compound that has been shown to reduce the risk of breast and gastrointestinal cancers.

10. Berries?

Although I have loved eating berries for as long as I remember, I’m now even more intentional about including them in my weekly grocery run. Berries are low in calories yet rich in nutrients. My favorite berries are blueberries and raspberries. Eating blueberries might help reduce our risk of cardiovascular disease and diabetes. Raspberries are not only delicious but also an excellent source of fiber - one cup provides 8 grams of fiber! Diets higher in fiber have been linked to decreased cancer risk. The MIND diet recommends eating berries at least twice weekly to support our brain health. I love eating berries as a snack or adding them to salads.

One of my favorite things about eating is the opportunity to express my creativity on a daily basis. Every trip to the grocery store or the farmers market becomes an adventure. Every few hours I get a blank canvas and the opportunity to reinvent myself one bite at a time. Like my mom used to say, how many colors can you add to your plate? A whole world of new foods and possibilities are waiting for us.

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