Anti-Inflammatory Diet
Recommended for nearly everyone, but with modifications for those who have food intolerances, sensitivities, or allergies (e.g., see Gluten-Free Diet below).
Inflammation in the body contributes to or causes many of the debilitating, chronic illnesses that we see in older adults, such as osteoarthritis arthritis, rheumatoid arthritis, heart disease, Alzheimer's Disease, Parkinson's Disease, and even cancer.
At the Kaplan Center for Integrative Medicine we recommend an anti-inflammatory diet, which according to recent medical research, slows the aging process by stabilizing blood sugar and increasing metabolism. Although the goal of the diet is to optimize health, many people find they also lose weight by following these "12 Anti-inflammatory Dietary Principles."
Caveat: If you suffer from food intolerances, sensitivities, or allergies; kidney disease; or any another condition that affects your digestive system, please check with your physician or dietitian for guidance on the dietary restrictions you should follow to ensure your optimum health.
1. In general, choose foods rich in vitamins, minerals, fiber, good fats and phytonutrients (naturally-occurring compounds from plants that when consumed, help prevent disease). Avoid processed foods and those that contain high fructose corn syrup or are high in sodium, saturated fats or trans fats.
2. Avoid Trans Fats! Read labels: Avoid products that contain the words "hydrogenated" or "partially hydrogenated oils."
3. Consume foods rich in omega-3 essential fatty acids such as flax meal, walnuts, and beans such as navy, kidney and soy, and cold water fishes like salmon, tuna, sardines, anchovies and sturgeon. Consider taking an omega-3 supplement.
4. Eat fish at least three times a week. Choose both low-fat fishes such as sole and flounder and cold-water fishes like tuna, salmon and sardines.
5. Eat lots of fiber -- at least 25 grams per day. Seek out whole grains, fruits and vegetables. Excellent sources of fiber include: whole grains such as barley and oatmeal; vegetables like okra, eggplant and onions; and a variety of fruits such as bananas and blueberries.
6. Eat a minimum of nine servings of vegetables and fruits daily. Adding herbs and spices to cooked fruits and vegetables increases their antioxidant capacity. (A "serving" is ½ cup of a cooked fruit/vegetable).
7. Consume a weekly average of four servings of alliums (garlic, scallions, onions, leeks) and crucifers (broccoli, cabbage, cauliflower, mustard greens, Brussels sprouts). Eat a clove of garlic per day!
8. Limit saturated fat to no more than 10% of your total calories per day (about 20 grams/2000 calories). Limit red meat to twice/week and marinate it with herbs, spices and tart, unsweetened fruit juices to reduce toxic compounds formed during cooking.
9. Cook eggs at medium heat and add vegetables, herbs and spices. Use egg whites more often than whole eggs.
10. The body requires fat, but choose fats that provide you with benefits. Use canola, sesame, peanut, olive, walnut and rice bran oils for cooking and salad dressings.
11. Twice a day, eat two healthy snacks like fruit, yogurt, celery sticks, carrots, or nuts like pistachios, almonds and walnuts.
12. Use phytonutrient-rich fruits for sweetness. Avoid refined sugars whenever possible and artificial sweeteners altogether.
Gluten-Free Diet
NECESSARY for Patients with Celiac Disease
RECOMMENDED for patients with a variety of other medical conditions
involving tissue inflammation.
What is "Gluten Sensitivity" or "Gluten Intolerance"? One of the most common disorders we see at the Kaplan Medical Center is Celiac Disease or gluten intolerance. Sensitivity to gluten presents across a spectrum, sometimes being the primary factor that is making a patient ill, but more often exacerbating an existing pain condition. We have found that following a gluten-free diet can relieve many of the painful symptoms suffered by patients who do not have Celiac Disease, but who do have arthritis, chronic muscle pain, fibromyalgia, chronic fatigue, or autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis.
What is Gluten? Gluten is a protein that is found in the grains wheat, barley and rye. Do oats contain gluten? Strictly speaking, no; many people with Celiac Disease can eat a small amount of gluten-free oats without a problem. A percentage of people with CD react the same way to the protein in oats as they do to gluten. Talk with your doctor to get more information about your specific nutritional needs.
What are the Symptoms of Celiac Disease? Individuals with CD or gluten sensitivities can experience a combination of any number of symptoms; some people with CD report having no symptoms at all. Words bolded below indicate the most commonly reported symptoms. Symptoms may include:*
Acidosis
Anxiety and Depression
Ataxia
Bruising easily
Chronic diarrhea and/ or constipation
Chronic indigestion
Decreased ability to clot blood
Dehydration
Delayed puberty
Elevated liver function tests, such as liver enzymes
Epilepsy
Extremely itchy skin rash called dermatitis herpetiformis (DH)
Failure to thrive or stunted growth in children / Unexplained short stature in adults
Fatigue
Fluid retention
Hair loss
Iron deficiency anemia that does not respond to iron therapy
Irritability in infants or children
Irritable Bowel Syndrome
Joint pain
Lactose intolerance
Liver and biliary tract disorders
Malodorous flatulence
Migraine headaches
Muscle weakness or cramping
Osteopenia or osteoporosis
Pale, foul-smelling stool
Pale sores or ulcers inside the mouth
Peripheral Neuropathy (tingling and numbness in hands and feet)
Poor appetite
Recurring abdominal bloating, cramping, distention or pain
Tingling numbness in the legs
Tooth discoloration or loss of dental enamel
Unexplained abnormalities in blood tests
Unexplained infertility / recurrent miscarriage
Vitamin deficiencies, especially Vitamin D
Vomiting
Weight loss
Celiac Disease is often accompanied by other autoimmune conditions, especially:
Type 1 Diabetes
Sjögren's Syndrome
Rheumatoid Arthritis
Autoimmune Thyroid Disease
Down Syndrome
Finally, Celiac Disease is genetically linked. Thus, anyone with a relative who has CD is at higher risk to develop CD themselves.
You can be tested for Celiac Disease, just as you can be tested for food allergies and food sensitivities. Usually, after following a gluten-free diet for just one month, the health of patients with Celiac Disease improves dramatically, and their energy level is restored.
What can you eat on a gluten-free diet? Plenty! All of the foods listed in the Anti-Inflammatory Diet described above are available to you, EXCEPT for products containing wheat (dureem, semolina, kamut and spelt), barley, rye, most commercial oats, malt vinegar, malt and malt flavoring. Federal law requires wheat and the other top 7 food allergens to be clearly identified on food labels, but there are no regulations regarding barley, rye, and oats, so learning what to look for on a food label is essential!
What foods usually or often contain gluten?
Breading, coating, Panko (Japanese bread crumbs) (wheat)
Cakes, pastries, cookies, pies, etc. (wheat)
Broth, soup bases (barley)
Brown rice syrup (barley)
Candy [example: licorice (wheat) and some chocolates (barley)]
Commercial Oats (Quaker Oats and most cereal oats)
Croutons (wheat)
Breakfast cereals (wheat, barley)
Imitation bacon (wheat)
Imitation seafood (wheat)
Processed lunchmeat, sausages, frankfurters (wheat)
Marinades (wheat, barley)
Pastas (wheat)
Sauces, gravies (wheat)
Self-basting poultry (wheat)
Soy sauce or soy sauce solids (wheat, barley)
Stuffing, dressing (wheat)
Thickeners (roux) (wheat)
Communion wafers (wheat)
Herbal supplements (wheat)
Drugs and over-the-counter medications (wheat)
Nutritional supplements, Vitamins, and mineral supplements (wheat)
Play-Doh (wheat)
Beer, ale, porter, stout, malt liquor (wheat)
If I have Celiac Disease, must I avoid ALL gluten-containing foods, or can I just cut back? The medical research has demonstrated that a miniscule amount of gluten (as little as 20 parts per million - the size of a crumb that could fit under your fingernail) is enough to make a person with Celiac Disease sick. If a person with CD ingests gluten, they will likely experience massive gastrointestinal upset and they may have intestinal damage that takes up to 6 months to heal. Studies have also shown that individuals with CD who are less strict about a gluten-free diet have higher rates of illnesses like cancer and shorter life spans.
I have a wedding (birthday or holiday party) coming up - what am I going to eat? There are many delicious, gluten-free foods available today. During the last few years, many grocery stores have begun stocking gluten-free cereals, breads, cookies, pastas, sauces and snacks. There are also a growing number of gluten-free cookbooks that you can use to create your own favorite recipes. Introduce gluten-free dishes to your special celebrations and everyone can feel happy and healthy while enjoying the event!
*List of symptoms adapted from information provided by the University of Chicago Celiac Disease Center.
The information provided above is helpful for many people, but it may not describe the diet that is right for you. If you would like to design a nutritional plan that fits your needs with Susan Moore, our registered dietician, or your Kaplan physician, please call 703-532-4892 or email us.
