Dr Wahls Anti Inflammatory Diet
The fact that you are reading this article is a positive step in the right direction. It means you're likely noticing that how you eat plays a role in how you feel, especially when it comes to flares in autoimmune diseases like RA, Psoriasis, IBD, etc. It also means that maybe you have stumbled into the black hole of anti-inflammatory diets. There are so many diets out there, each claiming to eliminate serious disease manifestations like fatigue, pain, digestive issues and skin issues - but what are these diets? How are they different? And which might be a good fit for you? This article dives into some of the most popular dietary approaches to give you a better understanding of the landscape. Many of these approaches are considered "elimination diets" because they focus on removing specific things like gluten or dairy from a person's diet. Keep in mind, none of these diets will work 100% for everyone across the board. It is important to put in the effort, and track your diet and symptoms to truly identify what YOUR body is reacting to. If you're looking for help on that, make sure to schedule a chat with one of our teammates to learn more about Mymee. Dietary approaches included in this article (click to skip to a section): WHAT IT IS: The Autoimmune Protocol diet (AIP) is thought to help heal the gut and reduce unwanted inflammation caused by autoimmune conditions. This diet is fairly restrictive and mainly comprises meats and vegetables. It is an elimination approach because a person is meant to stop eating all non-AIP foods for a few weeks. Then, one-by-one, foods are added back into the diet. It's important that a person waits a few days to a week before adding another food back in so as to pinpoint the cause of any adverse reactions. If a person notices side effects after reintroducing a food, then they are meant to remove it from their diet completely, as it is likely a source of inflammation. Usually the diet is tried for several weeks, but some feel so good eating this way that they continue it as a long-term choice. Best for: Pros: Cons: What it is: A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. This diet was first started by functional medicine practitioners, but quickly became a "health" phenomenon. Since paleo-style eating emphasizes whole foods, lean proteins, vegetables, etc., this is a massive improvement over the average Western diet so most anyone experiences benefit. Foods to eat: Foods to avoid: Best for: Pros: Cons: Ketogenic Diet (KETO Diet) What it is: It's a low carb, higher fat diet that was originally developed as a treatment for epilepsy in the 1920's and 1930's. The Keto Diet is similar to Atkins and low-carb diets because it works by limiting your carbohydrate intake and consuming fats instead. The idea is that your body will go into a "fasting state" where it will burn ketones instead of glucose. By following a meal plan that is 60-75% fat, 15-30% protein, and 5-10% carbs, the body converts its metabolism to a state called ketosis. Since our body primarily runs on glucose (sugar), restricting carb intake will cause the body to start to use fat as its energy source. A study at NIH indicates that the ketogenic diet might have anti-inflammatory effects through increased adenosine production, which indicates it may be helpful for inflammation-associated pain. Foods to eat: Foods to avoid: Best for: Pros: Cons: Wahl's Protocol Diet What it is: The Wahls Protocol diet is quite similar to the Paleo diet except there are no nightshades and it specifically indicates how much of certain foods to eat. Specifically 6-9 cups of non-starchy vegetables a day and four ounces of protein (fish specifically) twice a week, with a heavy emphasis on veggies. It was designed by a functional medical doctor (Terry Wahls, MD) as a way to reverse her own multiple sclerosis diagnosis. She had been confined to a wheelchair for 4 years and told that was her new way of life. She went Paleo for 5 years but continued to deteriorate. It wasn't until she started adding in other nutrients that she began to heal and in 1 year of eating the Wahl's way, she was able to ditch the wheel chair and walk again, and even go for an 18 mile bike ride. The diet is based around feeding the mitochondria, which produce 90 percent of the chemical energy that cells need to survive and help to transport nutrients throughout the body. The diet has you skip foods that can cause harm at a cellular level and consume nutrient dense, healthy foods. Foods to eat: Foods to avoid: Best for: Pros: Cons: (same as Paleo since this is a type of paleo diet) Low FODMAP What it is: FODMAP stands for "fermentable oligo-, di-, mono-saccharides and polyols. FODMAPS are a type of carbohydrate that does not digest but reaches the far end of the intestine where most of our gut bacteria reside. The gut bacteria then use these carbs as fuel. For many individuals, these FODMAPS pass through the intestinal tract unchanged. For those with sensitivities, they can wreak havoc on the digestive system, producing gas, bloating and other digestive symptoms. Common FODMAPs include : With this elimination diet, a person must stop eating certain foods for 6-8 weeks to see if symptoms improve. Once symptoms calm down, foods can be reintroduced back into the diet one at a time (one per week) to see which ones are causing issues. The goal is to figure out which FODMAPS a person is sensitive to. Foods to eat: Foods to avoid: Best for: Pros: Cons: Mymee What is Mymee: Mymee is a digital care program that is truly personalized for each individual. Because there are very few foods which are "good" or "bad" for everyone across the board, the program uses the body's own data to decode what works (or does not work) for each person. Mymee is not just about eliminations, but also focuses on identifying elements that are deficient in a person's body and providing a guided way to add them back in. Foods to eat: Foods to avoid: Best for: Pros: Cons: Improving your health starts with understanding your own body and learning to read it's signals. So while all these dietary approaches are a step in the right direction, having a personalized and customized plan is the optimal way to master your machine. We'd be honored to be part of your health journey and invite you to schedule an informational call with on of our specialists to learn more.
The Autoimmune Protocol Diet (AIP)
Foods to AVOID:
The Paleo Diet
Dr Wahls Anti Inflammatory Diet
Source: https://www.mymee.com/resources/how-the-top-anti-inflammatory-diets-stack-up
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