We all face gut inflammation flare ups from time to time. Symptoms like stomach cramps, having too much gas and diarrhea are all unpleasant to experience. Severe cases of inflammatory bowel disease often result in two common conditions, Crohn’s disease and ulcerative colitis. These are caused by chronic inflammation to the body’s gastrointestinal tract.
“We all prefer natural solutions so if you sometimes have a bit of a gut flare up, here are some healthy and delicious fruits that you can add to your shopping list that will help in soothing the inflammation,” Dr Vincent, founder of Renovatio, an Australian wellbeing supplements company that focuses on the super powers of Australian apples, said.
In particular, Dr Vincent has led research in phenolics, which are antioxidants that protect the body from oxidative stress. The build-up of free radicals in the body has been linked to health problems such as heart disease and cancer.
“In our research, we have found that phenolic compounds, especially those in apples, have effective anti-inflammatory properties which can lead to better gut health and less inflammation of the gastrointestinal tract,” Dr Vincent said.
Dr Vincent explains which fruits to eat to reduce inflammation.
1. Stone fruits
“In the summer, we’re at the height of our summer fruit season, so pick up some cherries, peaches, apricots or plums. These stone fruits are all high in fibre, Vitamin C, potassium and phenolics. They also have a variety of phytochemicals associated with their colours. Some studies have suggested that eating cherries can help reduce pain and soreness after exercise, and it’s also been linked to the reduced risk of gout attacks. Besides, nothing says summer like cherries!” Dr Vincent added.
“Another summer fruit category, now’s the time to indulge in strawberries, blueberries, blackberries and raspberries. These colourful fruits are not only high in fibre and Vitamin C but have also been linked to lowering the risk of heart disease, Alzheimer’s and diabetes,” he said.
“These fruits are also a powerhouse in antioxidants and anti-inflammatory activity. In particular, blueberries are well known for coming up on top in their antioxidant capacity. Eating just one cup of wild blueberries provides ten times the amount of antioxidants than the daily recommended serve,” Dr Vincent said.
“Pomegranates contain a type of antioxidants called ellagitannins. Besides their anti-inflammatory compounds, studies have shown that the antioxidants in pomegranates may help protect the brain against Parkinson’s and Alzheimer’s diseases by reducing oxidative damage and increasing the survival of brain cells. You can easily incorporate the beautiful ruby coloured gems of pomegranates in fruit cups, salads and desserts,” Dr Vincent added.
4. Citrus fruits
“When we think of citrus fruits, we immediately think of oranges, lemons and limes. But don’t forget grapefruits, tangelos, and pomelos, which are less common. Citrus fruits are well known for their high Vitamin C levels, but they also contain fibre, potassium, and anti- inflammatory phytochemicals such as flavonoids and carotenoids. There are literally thousands of recipes incorporating citrus fruits so you can take your pick of how to use them!” Dr Vincent said.
“Last but certainly not least, it’s my favourite, apples! Apples are so versatile in the kitchen. Enjoyed raw or added to baked goods, salads, sauces or stews, they are a mainstay in every household. However, the anti-inflammatory effects derived from apples is totally show stopping, which is why Renovatio has concentrated on conducting research and findings and developing products using apples which contain activated phenolics,” Dr Vincent said.
“Phenolics are powerful antioxidants that provide strong protection for cells against free radicals. Our research shows that phenolics contribute to the protection of degenerative, digestive and inflammatory conditions. They are found in high concentration levels in apples. Regular consumption of phenolic acids promote the anti-inflammatory capacity of our bodies and continues to protect our cells against damage.
“The problem is that most people do not eat enough apples to ingest the phenolics they need for optimal health. Through our unique scientific approach, we activate the apple phenolics super charging them which enables the body to digest up to 97 percent of their goodness. All of our products contain activated phenolics.”
An apple a day “The old saying of ‘an apple a day keeps the doctor away’ dates as far back as the 1860s. They probably never thought it would still hold true to this day! But it really does. Using 100 percent Australian apples and supporting our local Aussie farmers has become an important part of Renovatio’s core values. We have a great product range from tablets to powders and chewables and even skin care and pantry products so you can reap the benefits of apples in many ways,” Dr Vincent said.