Who hasn't felt

bloated

and heavy after eating?

No matter how

thin

you are, there is a time of day when you always tighten your pants and it seems that your body is expanding, gaining volume, or at least that's how we feel.

The cause must be found in what we eat: according to the Spanish Digestive System Foundation, it is estimated that 30% of Spaniards suffer from stomach problems regularly, at least once a week, due to a

poor diet.

This is also responsible for

internal inflammation of

the body.

"A natural defense mechanism that is triggered after trauma, injury or infection and helps us protect ourselves and repair structures," says Dr. María José Martínez Obiols, a nutritionist specializing in the treatment of obesity and overweight.

But that becomes a problem when it becomes habitual: "Chronic inflammation maintained over time damages our physical, mental and emotional health," says the doctor.

And it is at the base of many pathologies, "related to arthritis, diabetes, asthma, obesity and various intestinal diseases," also adds María José Hidalgo, pharmacist and doctor of Medicine.

But the body is wise and able to reduce this process.

The key is in the

food

we eat, Hidalgo points out, which intervene, for better or worse, in

internal inflammation

processes, raising or lowering the levels of the

hormones

that regulate them and stop them when they are no longer necessary.

"A first step to reduce chronic inflammation is to avoid pro-

inflammatory foods,

which are basically refined carbohydrates, processed foods, sugars, and trans fats," explains Dr.

Martínez Obiols.

Foods that promote inflammation

In addition to being harmful to the

body

, foods that promote inflammation processes - which usually coincide with those that cause

oxidation

- are especially harmful for women.

This is confirmed by Dr. Francisco Carmona, a gynecologist and member of the

Royal Academy of Medicine of Catalonia.

The reason?

They also influence, for the worse, the metabolism of estrogens.

Specifically, these are the enemy foods that you should avoid if you want to follow an anti-inflammatory diet, according to the list that Dr. Carmona has drawn up.

  • Red meats.

  • Animal fats:

    pork, lamb, liver and other offal.

  • Trans fats:

    pre-cooked foods and industrial pastries.

  • Dairy products:

    milk, non-fresh cheeses, butter...

  • Sugars, especially

    refined ones.

  • Gluten.

  • Alcoholic beverages.

  • Refined vegetable oils

    , such as sunflower or soybean oil.

An anti-inflammatory diet

Many nutrition plans are presented as anti-

inflammatory

, but there is only one recognized by the entire scientific community, the Mediterranean diet, because it contains many vegetables, fruits, olive oil, whole grains and

legumes

, moderate amounts of fish, chicken, low-calorie dairy fat and

nuts.

At the same time, limit red meat, sugary drinks, salt, and processed foods.

"Basically, the anti-

inflammatory diet

is the one that provides a balance between the fats of the omega 6 series and those of the omega 3 series," explains

María José Hidalgo.

"This balance must be close to the 3/2 ratio. In most diets there is an excess of omega 6 fats, and although they have a beneficial effect on health, since they reduce cardiovascular risk, their inflammatory effect must be controlled ".

They come mainly from meat, eggs, most vegetable oils (soybean, sunflower, corn) and cereals.

"But we have another option: omega 3 fats. These also reduce

cardiovascular risk

and, in addition, they have an anti-inflammatory effect," says Hidalgo. And another plus: "They are useful for lowering cholesterol and contribute to the proper functioning of our defenses," adds José Manuel Martín,

DosFarma

pharmacist and specialist in Homeopathy and non-prescription medicines .

The main source of

omega 3

is in

oily fish

-such as sardines, tuna, salmon, trout or anchovies-, some

nuts,

such as almonds and pistachios, and

extra virgin olive oil.

anti-inflammatory foods

SHUTTERSTOCK

Among the foods with the most anti-

inflammatory properties

are many of the most common in our supermarkets.

These are the best natural remedies to end inflammation.

  • Blue fish

    .

    Rich in Omega 3 fatty acids and B vitamins, vitamin D, phosphorus and high biological value proteins.

  • Broccoli and other cruciferous.

    Because of its "glucosinolate" content, says Dr. Martínez Obiols.

    "In broccoli, the most abundant is sulforaphane. It has anti-inflammatory and antioxidant properties as it provides beta-carotene, vitamins C and E, and selenium."

  • Green Tea.

    Of quality and if possible ecological and in bulk.

    Contains epigallocatechins, an antioxidant and anti-inflammatory polyphenol.

    "To obtain its benefits, it is advisable to drink 3 cups a day," explains the doctor, "if we add ginger, we enhance its effect."

  • Turmeric.

    It is a powerful antioxidant and anti-inflammatory due to its curcumin content.

    It is better to take it "mixed with olive oil, avocado and pepper to favor its absorption," adds Martínez Obiols.

    Also as a drink, mixed with coconut or almond milk.

    "A teaspoon of coffee (5 grams a day) is enough."

  • Berries.

    Strawberries, raspberries, blueberries, blackberries, cherries, and currants are very rich in polyphenols, which are powerful anti-inflammatory and antioxidant agents.

  • Ginger root.

    Known for its anti-inflammatory and antioxidant effects, one of its compounds, gingerol, helps reduce the release of inflammatory substances from blood cells.

  • Extra virgin olive oil.

    Rich in omega 3, it contains oleocanthal, a compound with antioxidant and anti-inflammatory properties that act in the body in a similar way to ibuprofen.

  • Beet.

    Rich in fiber, folic acid, vitamin C and betalains, which are responsible for its color, it is a good antioxidant with anti-inflammatory properties.

  • Peppers.

    In addition to being an antioxidant, it provides vitamin B6, folic acid, flavonoids and salicylates, one of the active ingredients in aspirin, which is why it has natural analgesic and anti-inflammatory effects.

  • Garlic and onion.

    Two vegetables that are powerful natural anti-inflammatories and that act in a similar way.

    The onion, thanks to compounds such as alliin, quercetin and allicin, the latter an asset that also provides garlic.

    • The best anti-inflammatory fruits

    SHUTTERSTOCK

    There are two fruits that make powerful

    anti-inflammatory foods.

    The first of these, pineapple, is the star in all diets of this type thanks to its

    bromelain

    content , an enzyme that helps to

    assimilate amino acids

    and favors the

    digestion

    process .

    In addition, it has

    an analgesic

    and

    antithrombotic

    effect .

    The second, strawberries, a fruit that contains "approximately 30 anti-inflammatory components that relieve intestinal discomfort,

    cleanse

    and

    purify

    the digestive system," says Dr.

    María Victoria Martín,

    nutritionist at Clínica Menorca.

    Rich in phenols and salicylates, "they also help fight

    inflammatory

    processes in the body by inhibiting the production of the cyclooxygenase enzyme, in the same way that compounds such as

    aspirin

    or

    ibuprofen

    do ," adds Dr.

    Martín

    .

    In addition, they contain

    manganese

    , a mineral that acts as a powerful antioxidant and natural anti-inflammatory.

    "There is research that shows that a high consumption of strawberries develops C-reactive protein (CRP), a powerful anti-

    inflammatory

    produced by the liver. Therefore, they are a good

    natural medicine

    for diseases such as arthritis and gout," he concludes.

    According to the criteria of The Trust Project

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