Ever experienced that overwhelming sensation of clutter in your home that seems impossible to tidy up? This mess doesn’t only occur in your living space; it can also take place in your body if you’re not careful. A messy body means inefficient autophagy (your cells’ ability to break down toxins and damaged cell material), which in turn can lead to tissue inflammation and increased risk of diseases, especially in the gut.
Luckily, some foods can trigger autophagy and may help you avoid gut inflammation and associated ailments, such as Crohn’s disease, ulcerative colitis, and colon cancer.
Understanding Inflammation and Autophagy
A study published in Nature Communications discovered a connection between dysfunctional autophagy and gut inflammation. The researchers identified a protein called Kenny that causes inflammation when autophagy isn’t functioning properly. Inefficient autophagy leads to an accumulation of Kenny, which was found to trigger inflammation and even reduce lifespan in fruit flies.
Nonetheless, you can influence your body’s autophagy process through diet, which can help battle inflammation and maintain gut health.
Foods to Promote Autophagy
Aiming to keep your body clean, healthy, and inflammation-free? Look no further than these natural compounds present in specific fruits and vegetables:
1. Pomegranates
Packed with antioxidants, pomegranates are known to reduce inflammation, lower blood pressure, and even fight off certain cancers.
2. Red grapes
The skin of red grapes contains resveratrol, which is known for its anti-inflammatory properties. Drinking red wine in moderation has also been linked to heart health benefits.
3. Pears
High in fiber and rich in antioxidants, pears are an easy go-to for fighting inflammation. Plus, they’re a quick and delicious snack on the go.
4. Mushrooms
Powerful anti-inflammatory properties can be found in mushrooms, which contain compounds like ergothioneine and selenium. Reishi, shiitake, maitake, and oyster mushrooms are particularly good choices for boosting your gut health.
5. Lentils
These legumes are high in fiber and magnesium, both of which are important for reducing inflammation. Lentils are also great for regulating blood sugar levels, which can be particularly helpful for those with diabetes.
6. Soybeans
An excellent source of omega-3 fatty acids, soybeans contain anti-inflammatory compounds that have been shown to help reduce the risk of heart disease, fight arthritis, and even lower pain levels. Look for unprocessed options like edamame or tofu.
7. Green peas
Green peas contain antioxidants and anti-inflammatory compounds that can help battle free radicals and promote gut health. They’re also high in fiber, which aids digestion.
Combating Inflammation Through Intermittent Fasting
Incorporating the above-listed foods into your diet is a great start in controlling inflammation, but why not take it a step further? Intermittent fasting can help clean your body from inside out and keep gut inflammation at bay.
Intermittent fasting includes designated periods of fasting or limiting the time window during which you eat each day (for example, from 11 a.m. to 7 p.m.). It could also mean eating as usual for most days and fasting two days per week. By doing this, you encourage your body to clean house and keep inflammation in check.
To Sum Up
Paying attention to your gut health and being proactive in controlling inflammation can make a significant difference in your overall well-being. Show your body some TLC by incorporating autophagy-boosting foods like pomegranates, red grapes, pears, mushrooms, lentils, soybeans, and green peas into your diet. And don’t forget to consider the benefits of intermittent fasting. By looking after your body’s internal environment, you’re setting yourself up for a healthier and happier life.
