Professor Bengmark’s recommendations for optimal health

Stig Bengmark 12 commands for health

Inflammation is believed to be the cause of many of our most common lifestyle diseases, the anti-inflammatory diet and lifestyle has therefore grown in popularity. The anti-inflammatory diet is based on strengthening and caring for the gut flora by ensuring that the gut bacteria are supplied with sufficient and adequate food. For those who want to live a more anti-inflammatory lifestyle, check Professor Bengmark’s recommendations here. 

Professor Bengmark’s twelve commandments for optimal health:

  1. Limit sugar in the diet, especially fructose and sugary foods: marmalades, jams, bread, pizza, pasta, polished rice, and also potatoes and root vegetables when they are eaten hot. Let them cool before you eat them instead – then you can eat a lot of root vegetables (sugar returns to be fibres).
  2. Limit all dairy products, especially butter, cheese and milk powder.
  3. Limit intake of meat to 300 g per week. Avoid processed meats: smoked, fried, grilled, sausages, meatballs, burgers and the like, also avoid meat from animals fed with concentrated feed and farmed fish. Look for meat from grass-fed animals and wild fish.
  4. Limit the intake of long-chain fats: lard, fat from cow, and oils such as olive, canola, and sunflower oil. Instead, eat medium-chain fats like coconut and avocado fats.
  5. Eliminate from the diet food containing inflammation-inducing proteins: casein (dairy products), gluten (wheat, rye and barley) and zein (corn).
  6. Limit heat-induced inflammation-causing proteins/heating toxins – known as glycated and lipoxidated products. Never heat/cook your food over 120-130 degrees celsius.
  7. Avoiding/minimize contact with bacterial toxins such as endotoxin and environmental toxins of different kinds.
  8. Limit the intake of salt, both sodium and chloride, increase intake of iodine, use iodized salt and avoid particular fluorine and bromine. Avoid contact with plastics and never heat your food in plastic or plastic-coated objects.
  9. Limit contact with chemical products of all kinds, including medicines that are not absolutely necessary, both for internal as well as for external use.
  10. Eat loads of plant food, at least 800 g – 1 kg per day, eat it, as far as possible, fresh and raw, preferably frozen. Look particularly for food rich in antioxidants, plant fibres and plant protein – e.g. gluten-free grains such as amaranth, durra, and teff, quinoa and seeds, peas, beans, lentils, almonds and nuts. Let dried products soak in water for 12-24 hours before consumption.
  11. Aim for the fruit and vegetable intake being fresh or fresh frozen (80%) and choose products with low glycemic index. Use a variety of anti-inflammatory spices (ground cloves, turmeric, various pepper types, preferably chili peppers) and anti-inflammatory teas such as puerh and yerba. Eat whole olives but avoid the oil. Take supplements of vitamin D, omega 3, turmeric and probiotics/synbiotics year round – the four pillars of battling inflammation. Also supplement iodine as potassium chloride or kelp.
  12. Apply daily fasting i.e. limiting food intake to about six hours of the day, by what has been named skipping breakfast (no intake of calories before lunch) or skipping dinner (no intake of calories after 2 pm).

The above recommendations will strengthen your health by caring for the gut flora and ensuring that the gut bacteria are supplied with the right food.

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