Turmeric
Why turmeric fights inflammation
Turmeric is widely considered one of the most powerful anti-inflammatory foods there is, and it is one of the few where the proof comes from actual experiments rather than surveys. When scientists pooled a large number of trials, turmeric measurably lowered the signs of inflammation that doctors look for in a blood test.
The active ingredient is curcumin, and it makes up only about 3% of the spice. That matters for how you use it. On its own curcumin is barely absorbed, and most of what you swallow is cleared before it does anything. Black pepper is the cheapest fix, because it slows that clearance. A little fat helps too, which is why golden milk and curries work better than a spoonful stirred into water.
Turmeric on the AIP diet
Turmeric is allowed on the Autoimmune Protocol in every phase. It comes from a rhizome, not a seed, which is the line AIP draws when it eliminates seed-based spices like cumin and coriander.
Benefits
- Lowers CRP, TNF-α and IL-6 in pooled trial data
- Raises total antioxidant capacity and superoxide dismutase activity
- Studied specifically for joint pain in rheumatoid arthritis
- Allowed in every phase of the AIP protocol
Watch out for
- Curcumin is poorly absorbed on its own, pair it with black pepper and a little fat
- High-dose supplements can interact with blood thinners
- Some ground turmeric has been found adulterated with lead chromate; buy from a source you trust
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Frequently asked
Is turmeric inflammatory?
No. Turmeric is one of the most reliably anti-inflammatory foods there is: pooled data from 66 trials show it lowers CRP, TNF-α and interleukin-6.
Do I need a supplement or is cooking with it enough?
Cooking with it helps, but the trial doses are higher than what you get from seasoning food. If you are treating a specific problem, a supplement standardised for curcumin is what the studies used.
Why add black pepper?
Curcumin is cleared from the body quickly. The piperine in black pepper slows that down and raises how much reaches your bloodstream.
Is turmeric allowed on the AIP diet?
Yes, in every phase. AIP eliminates seed-based spices, and turmeric is a rhizome, so it stays.
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