Make an oil change. Instead of consuming inflammatory fats from processed foods, corn, dairy and eggs, switch to anti-inflammatory fats from wild fish, raw nuts and seeds and olive oil. And make sure to avoid damaged fats: any oil that is rancid, refined or hydrogenated (trans fats). Damaged fats change the structure of your cell walls and make you more resistant to the messages from your hormones, including insulin and leptin, setting you up to put on weight and keep it on.

Get rid of the sugar, artificial sweeteners and high-glycemic foods. There's a good reason sugar is on your top 7 high-FI list: sweet and starchy foods raise blood sugar, which raises insulin, which leads to inflammation. We'll learn more about high-glycemic foods in

, and we'll also find out why artificial sweeteners are so bad for you — and your weight.

No more GMOs! Genetically modified organisms (GMOs) are wrong in so many ways. They can disrupt your healthy gut flora (intestinal bacteria), trigger an immune response and create inflammation. The vast majority of soy and corn available in the United States is genetically modified, as we'll learn in



Let go of the top 7 high-FI foods. The top 7 high-FI foods are the ones most likely to cause an adverse reaction. Some, like dairy, gluten, soy, eggs, peanuts and corn, can trigger an immune response that leads to inflammation. Others, like sugar and artificial sweeteners, wreak havoc with your blood sugar. Either way, inflammation is the result.

You can further support your good bacteria with prebiotics, which is soluble fiber that feeds your gut flora (for example, garlic, onions, asparagus and dandelion greens), and with fermented foods, such as pickled ginger, kimchee and sauerkraut. We also need good gut bacteria to make vitamin K, which is important for immune function.

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