Page 36 - The Autoimmune Protocol

The Autoimmune Protocol

Other foods to consider adding to your diet include nuts, beans, pears, apples, avocados,
raspberries, broccoli, beets, carrots, bananas, kale, lentils, oats, Brussels sprouts, and split
peas. Artichokes are also very high in fiber and contain many other beneficial nutrients.

Almonds and chia seeds are also very high in fiber, as are pumpkin seeds, pistachios,
popcorn, and even dark chocolate! Not only is dark chocolate a good source of fiber, it is
full of nutrients and antioxidants. Just make sure to get dark chocolate low in sugar and
high in cocoa.

Antioxidants and RA

Antioxidants work to destroy harmful free radicals in the body. Free radicals can cause all
kinds of problems in the body, including cell damage, illness, and accelerated aging.
Eating foods high in antioxidants may help to reduce inflammation as well. This can be
great for those wishing to control inflammation caused by RA.

There are some foods that have more antioxidants than others. Consider adding foods
high in antioxidants to your diet. These foods include blueberries, cranberries, red kidney
beans, strawberries, apples, cherries, artichoke hearts, blackberries, prunes, raspberries,
plums, black beans, pinto beans, pecans, and russet potatoes.

Adding Spice to Combat RA
While some spices may make inflammation worse, there are a few spices that have been
shown to help reduce inflammation. For instance, cayenne peppers contain a compound
called capsaicin. This amazing compound has been shown to not only reduce
inflammation, but pain as well. Add cayenne to foods on a regular basis to not only spice
up your dishes, but help manage symptoms of RA. You may also opt to drink tea made
with dried cayenne peppers. Another spice that can significantly reduce inflammation is
turmeric. Turmeric reduces inflammation due to a compound called curcumin. This
compound works to reduce the production of neurotransmitter histamine, as well as
prolong the anti-inflammatory action of cortisol. Turmeric is a popular spice in India, and
is used in many dishes, with the most common being curry. However, turmeric can be
consumed when drank in tea, or even make into an extract to take daily for inflammation.

Flavonoids

A diet rich in flavonoids may help reduce inflammation, pain, and swelling caused by RA.
Flavonoids are compounds created by plants. A great way to get flavonoids in your diet is
to make sure you are eating plenty of fruits and vegetables. Fruits like grapes and berries
contain flavonoids. Vegetables like broccoli, spinach, and Brussels sprouts are a great way
to get your daily intake of flavonoids. Other foods high in flavonoids include tree nuts,
garlic, and citrus fruits. Green tea is another way to consume a beneficial cocktail of
nutrients, antioxidants, and flavonoids.

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