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March 23, 2022 • Healthy Eating & Nutrition

Less Red Meat, Less Inflammation

Change what you eat for better microbiome health. You can make simple diet changes, like eating less red meat and processed foods, to lower inflammation.

processed red meat

Processed foods and red meat drive a pro-inflammatory gut microbiome. That was the conclusion of a powerful study that monitored the diets, as well as the gut microbes, of 1,425 study subjects across four groups—those with Crohn’s disease, those with ulcerative colitis, those with irritable bowel syndrome, and normal subjects.

Across all groups, higher intakes of

  • animal foods
  • sugar
  • processed foods
  • alcohol

were linked to microbes known to drive inflammation in the body.

In contrast, higher intakes of whole plant foods, think:

  • fruits
  • veggies
  • beans
  • whole grains
  • nuts
  • seeds
  • mushrooms

as well as higher intakes of fish (those yummy proteins from the sea) were linked to microbes that decrease inflammation, as well as support the health of the gut lining. 

Given that inflammation is a key driver of most all chronic diseases along with pain and even depression, these findings underscore the importance of eating more whole plant foods and fish, AND eating less red meat and processed foods.

For the full lowdown on eating to quiet dangerous inflammation, check out my Just Say Whoa to Inflammation e-course.

The realization that inflammation is the primary driver of illness and disease is one of the greatest bio-medical revelations of the last 30 years. From heart disease to cancer to obesity to depression, not to mention pain and fatigue, inflammation is ultimately why we get sick. And now we know the cure: diet and lifestyle – with diet being the master lever.

In this e-course Dr. Ann covers it all. Learn the complete list of anti-inflammatory foods and how to bring them into your diet. Learn the complete list of pro-inflammatory foods and how to get them out. And last, learn the lifestyle strategies that have been proven to lower toxic inflammation and heal your brain and body from the inside out.

(Gut, BMJ https://gut.bmj.com/content/early/2021/03/08/gutjnl-2020-322670)