I’ve written in the past about lymphedema nutrition based on my personal experience, since whole-foods-plant-based eating has worked great for me.   But I realize doing a major diet overhaul isn’t always easy.  Well, research has some good news.  It appears some simple diet additions might be able to help your body fight inflammation, which may help you reduce your lymphedema.  Although these studies were not directly looking at lymphedema nutrition or even paying attention to the lymphatic system, their findings seem to have important insights that can help us all improve our health.

The Link Between Lymphedema and Inflammation

Lymphedema manifests itself with swelling in the wrong places.  But what is one underlying driver of this condition?  According to researchers, it is inflammation.  

Inflammation is your body’s natural reaction to injury or infection. It’s like a microscopic SWAT team, racing to the scene to defend your body against invaders. Yet, sometimes, our bodies get a bit over-zealous, leading to persistent inflammation.  Chronic inflammation can contribute to conditions like lymphedema, making it worse.

According to research published in the May 2019 issue of the Veins and Lymphatic Journal, lymphedema “is typically characterized by a chronic inflammation of the involved cellular matrix, with a progressive tendency towards a fibrotic transformation of the lymphedematous tissues. ”

These researchers concluded that reducing inflammation may be the key to managing or even someday curing lymphedema.  In the meantime, though, we can focus on reducing inflammation through lymphedema nutrition strategies.

Research on T Cells and Lymphedema

In Europe, there are more interesting findings.  Researchers from ETH Zurich and Aristotle University of Thessaloniki have made an important discovery in this field. They found that a specific type of blood cell called regulatory T cells can help suppress lymphedema. These cells play a crucial role in the immune system by preventing excessive immune responses, ensuring the immune system works in balance.

In their experiments with mice, the researchers found that lymphedema tissue had high concentrations of molecules controlling the gene activity in regulatory T cells, suggesting these cells are more active in lymphedema. Further investigations confirmed the role of regulatory T cells in inhibiting the growth of edemas.

This finding suggests a new direction for treating lymphedema. Instead of focusing solely on lymphatic vessels and fluid drainage, researchers now propose suppressing inflammation as a way to manage lymphedema more effectively. Anti-inflammatory drugs or transfusions of regulatory T cells might be potential treatments for humans in the future.

But in the meantime, turns out we can control inflammation quite a bit…with diet.  And because it doesn’t require drugs or surgery, it is something we can do safely and without a lot of cost or hassle.

New Stanford Research Shows Fermented Food Helps Reduce Inflammation

Researchers at Stanford School of Medicine conducted a clinical trial with 36 healthy adults to study the effects of two different diets on gut microbes and the immune system. The participants were randomly assigned to either a diet high in fermented foods or a high-fiber diet for ten weeks.

The results showed that the group consuming fermented foods like yogurt, kefir, kimchi, and fermented vegetables experienced an increase in overall gut microbial diversity, especially with larger servings. This finding is significant because it demonstrates how a simple dietary change can have a positive impact on gut bacteria.

Moreover, the study found that the fermented-food group showed less activation in four types of immune cells and reduced levels of 19 inflammatory proteins in their blood samples.

On the other hand, not all people on the high-fiber diet saw a decrease in inflammatory proteins or significant changes in gut microbial diversity.   Some actually saw negative changes.   In listening to the researchers on a podcast, they explained that this was a surprise.  They guessed that switching to a high-fiber diet needs to be done very gradually.  They thought the results suggest that some people’s digestive systems may not be ready to benefit from a big increase in fiber, so it can even create negative changes short term.

There were no such negatives found in the fermented food groups.  All participants benefited quite a bit.

This research highlights the potential of fermented foods to promote gut health and reduce inflammation in healthy adults.  This is actionable information we can all use now.  These researchers themselves now eat several servings of fermented food a day; they also reported their study participants continued to incorporate these foods as well even after the study was over.

That’s the beauty of these findings.   It’s easy and safe for all of us to test out.

You just need to start adding fermented foods each day such as yogurt, sauerkraut, kimchi, tempeh, kombucha, or miso.

You Can Make Your Own Fermented Foods, Easily

Another wonderful thing about this finding is that it is a low-cost strategy.  In fact, I’ve been making my own sauerkraut.  It is cheap…all you need is cabbage and salt.  And while I was afraid I was going to either blow up the house or poison myself and anyone who ate it, the process was easy and I”m still here.  🙂  I wasn’t even precise about it.

Here’s one blog about the process, but there are many more online.

Apparently, it is quite easy to make kombucha as well, which is a fermented tea.  I have yet to try that but plan to later in the year.

Then, yogurt is easily accessible to most (and now plant-based yogurts for those of us who avoid dairy).  Miso is also a delicious fermented food….you just can’t heat it or you kill off the beneficial organisms.

Really, there are many options out there, so it’s really just a matter of finding or making a few and starting to add them to your diet.  I’m planning on experimenting with fermenting other veggies like onions, garlic and carrots.  Many people say all these produce delicious results.

Benefits of Reducing Inflammation in the Lymphedema Diet

Even if your swelling is not impacted at first, there are HUGE benefits to reducing inflammation anyway.  Inflammation is linked to many significant health problems.

In fact, it’s often a common denominator among some of the most severe health conditions we face today.

  • Heart disease
  • Diabetes
  • Arthritis
  • Alzheimer’s disease

And most any pain you experience should usually be reduced when you lower your overall inflammation.

Really, reducing inflammation isn’t just about lessening swelling—it’s about improving your overall health and potentially warding off serious disease.

What You Eat Matters in Lymphedema Nutrition

In my experience, a whole-foods plant based diet is the best way to reduce inflammation and feel way better.  It certainly has worked for me.  But if you’re not ready why not just try adding more fermented foods?

Frequently Asked Questions about the Role of Fermented Foods in Lymphedema Nutrition

Q. Are pickled foods fermented?

A.  Foods pickled with vinegar are not the same as fermented.  The difference lies in the process. In fermentation, natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

It’s the “live” bacteria in fermented foods that can help reduce inflammation and potentially ease lymphedema symptoms.

Fermented food contains salt, veggies and water…that’s it.  So if you eat pickles with vinegar it’s not the same.  However, if you can find pickles that are made with salt and not vinegar that still have live cultures, those will work.  

Q.  How much of these foods do you need to eat every day?

A.  In the Stanford study, the researchers had the participants eat six servings a day.  Since this is new research, not much is known about specific doses.  The researchers thought quantity does matter, but said additional studies would be needed to determine how much.

On a practical note, I am trying to now incorporate at least one or two fermented foods a day.  I’m going to try to work up to more, which I will do by expanding my fermentation experiments to include other veggies.  But really, adding any every day should at least be a start, and we can all collectively work up to eating more.  

Q. Can you just take a probiotic supplement?

A.  That question was discussed in this wonderful video/podcast with the two researchers on the subject .  Unfortunately no one knows yet.  Apparently taking a probiotic supplement can potentially help improve the gut microbiome but it is unknown exactly how it works.  They think the results may be more temporary.  

Here’s a link to that interview if you’re looking to learn more on this topic.

Fermented Foods to Try

Ready to add some fermented foods to your diet? Why not start with the classics like sauerkraut, kimchi, miso and yogurt?   Or kombucha or kefir to drink?

There’s also new fermented products out there like fermented cashew spreads (which tastes just like cream cheese).  They’re all packed with those inflammation-fighting probiotics we’ve been talking about. Just remember to look for the words “live cultures” or “fermented” on the label to ensure you’re getting the good stuff.

Better yet, make it at home.  It’s very cheap, you just really need a glass jar or crock pot.  Then you know exactly what’s in it.

Other Strategies for Reducing Inflammation

Of course, why stop at fermented foods? It turns out there are other strategies that can help you reduce inflammation.

  • As mentioned, move toward a more anti-inflammatory diet.  That means more real foods like veggies, fruit, whole grains and beans.
  • Drink green tea and herbal tea.
  • Take the spice turmeric every day.  You don’t need the expensive extract, just buy turmeric at the grocery store.  Just be sure to add some black pepper to it, as that activates the benefits.
  • Get enough sleep.  Lack of sleep can lead to inflammation, so make sure you are prioritizing regular sleep hours and high-quality rest.
  • Make sure you’re getting regular exercise.  Moderate exercise, such as walking, has been found to lower inflammatory markers.
  • Red light therapy, also known as photomiobulation, is another strategy to lower inflammation.  (Read our review of the science related to lymphedema.)

Key Takeaway

So there you have it – a few more lymphedema nutrition strategies to try.  The fermented food one is easy, so consider adding that one if you can.   Remember, every little bit helps, and nothing beats a holistic approach when it comes to health and managing your condition.  Even better, lowering your inflammation can help you feel younger, look better and avoid diseases.