Effortless Recipes for High School Students to Prepare at Home
Tackle hidradenitis suppurativa (HS), an annoying inflammatory skin condition causing painful lumps, with these kitchen hacks! While scientists haven't yet figured out the perfect way to eat for HS, they've found some tantalizing clues that anti-inflammatory foods may help reduce flares. So, let's turn research into real meals, starting with a snazzy roundup of dishes chock-full of ingredients that might tame those pesky HS flares.
What's the deal with food and HS?
Researchers have been digging deep to find the link between HS and food, but they haven't reached a concrete conclusion just yet. What we do have our eyes on is an anti-inflammatory diet, like the Mediterranean diet, which might just combat some of that pesky chronic inflammation associated with HS.
For example, an analysis evaluated by the American Academy of Dermatology Association showed that following a Mediterranean diet assisted certain people with HS in experiencing fewer flares[1]. Intrigued? The Mediterranean diet primarily includes sources of healthy fats such as olive oil, Mediterranean-style fish, avocados, nuts, seeds, whole grains, beans, and a colorful mix of fruits and veggies.
Another interesting tidbit is that fiber could potentially be a friendly ally in the fight against HS[2]. A study carried out in 2021 showed a connection between imbalanced gut bacteria, or dysbiosis, and deteriorating HS. You guessed it - fiber from fruits and vegetables can support the growth of healthy gut bugs, averting dysbiosis[2]. That, paired with less inflammation, could keep those HS lumps far, far away.
Remember, finding a way of eating that feels blissful for your body and mind is essential. Listen to those hunger and fullness cues, and cultivate a good relationship with food - it's all a vital part of good health.
What is the Autoimmune Protocol diet, and should I bother with it?
When Dr. Google has failed you, you might stumble upon the Autoimmune Protocol (AIP) diet. This strict meal plan eliminates specific foods at first, gradually reintroducing them to determine their impact on autoimmune condition symptoms. However, there hasn't been any research conducted on people with HS and the AIP diet, so it's unclear if it would help with HS specifically.
Although some small studies suggest it could aid people with other autoimmune conditions, experts can't make any definitive claims regarding HS due to the lack of substantial research[3]. Plus, the AIP diet can be quite taxing on both your physical and emotional well-being, as it's extremely restrictive. If you're keen to try it out, take your time mapping it out before diving in, and consider consulting a dietitian who specializes in the AIP diet.
Is yeast to blame for my HS flares?
Some research suggests a connection between brewer's yeast and HS[3]. Brewer's yeast can be found in various foods, like beer, wine, fermented spreads, specific salad dressings and vinegars, certain canned and dried soups, select baked goods, gravies, and dips.
A small study conducted in 2013 found that people with HS experienced a decrease in skin lesions when they cut brewer's yeast from their diet for a year[3]. Even a slightly larger 2020 study revealed similar results; however, more research is necessary to firmly recommend yeast-free diets for all people with HS.
Can diet help me manage my HS by addressing other conditions?
When it comes to diet and HS, it's all about the ripple effects. For instance, metabolic syndrome, which affects approximately half of HS patients, is estimated to be influenced by diet[4]. A high fiber, low glycemic meal plan can help manage metabolic syndrome, and some research suggests that a low glycemic index diet benefits HS[4].
HS-friendly foods for the win
Although there isn't one perfect way to eat when dealing with HS, a diet rich in foods that promote healthy gut bacteria and lower inflammation is a good place to begin[1][2]. Include these HS-approved foods in your meal planning:
- Legumes: Beans, peas, lentils, oh my! These tasty babies are jam-packed with fiber that gut microbiota adores. Plus, they have a low glycemic index, making them a top pick for blood sugar control.
- Nuts and seeds: These teeny treasures are loaded with anti-inflammatory fats and fiber. Include them in various dishes for a delightful flavor boost and crunch.
- Fish: Fatty fish is a fantastic source of omega-3 fatty acids, which are renowned for reducing inflammation in the body[1].
- Vegetables: Turns out Grandma knew what she was talking about - veggies are loaded with fiber and nutrients! If you have tummy troubles, cooked veggies might be more comfortable to deal with than raw ones.
- Low glycemic grains: High fiber, low glycemic grains like buckwheat, quinoa, amaranth, oats, popcorn, barley, teff, and brown rice can help lower inflammation and feed friendly gut bugs[1][4].
HS-friendly recipes to get you started
With ongoing research on diet and HS, you might find yourself wanting to test out some HS-friendly foods to see if they work their magic on your symptoms. Here are some inspiring recipes to kick off your kitchen adventures:
Breakfast
- Overnight oats: Oats are one of those low glycemic grains that come with anti-inflammatory benefits. And overnight oats make your mornings soooo much simpler. Just throw the ingredients together in a few minutes the night before, let it chill in the fridge, and voila! - an HS-friendly breakfast is ready for you as soon as you roll out of bed.
- Peanut butter smoothie bowl: Smoothie bowls are a wonderful method to sneak extra fruits, veggies, seeds, and nut butters into the first meal of the day. This one relies on chia seeds and peanut butter for a scrumptious texture.
- Baked carrot cake oatmeal: Oats are back on the breakfast scene once more, but this time in a baked and creative form. If oatmeal isn't exactly your cup of tea, this baked twist might just change your mind.
Lunch
- Chickpea salad sandwich: This recipe is similar to a tuna or chicken salad, but made with chickpeas, which are super low on the glycemic index to keep your blood sugar stable. Sandwich it between a couple pieces of toast and enjoy!
- Buddha bowl: This dish offers a party in your mouth with its diverse flavors and textures. Best of all, it boasts a large dose of fiber from the green veggies, sweet potato, and chickpeas[1][4].
- Lentil soup: Lentil soup is a classic meal that hits the spot every time. Plus, it's simple, delicious, and loaded with nutrient-dense lentils[1].
- Teff tabbouleh salad: Have you ever tried teff? It's a staple in Ethiopia and Eritrea. Bonus: It's a fantastic source of fiber, protein, and iron[4].
Dinner
- Pan-roasted salmon with soy-ginger glaze: Fish, especially fatty types like salmon, are rich in anti-inflammatory omega-3 fatty acids[1]. And when it's glazed with soy and ginger, you'll be hankering for seconds.
- Mediterranean bowl: The Mediterranean lifestyle can help reduce inflammation – a significant player in HS. This meal is a fun way to give it a go[1].
- Lentil tacos: This recipe gives Taco Tuesday an HS-friendly makeover with a low glycemic delight tucked into a cute, messy package.
Snacks
- Energy balls: These no-bake balls make oats and flax irresistibly snackable[4]. FYI, no-bake means you can indulge in them as you prepare them.
- Roasted chickpeas: Not a fan of chickpeas' mealy texture? Give this recipe a shot. Roasting the chickpeas produces crunchy bites, while keeping their fiber and protein content intact[2].
- Apple carrot muffins: This scrumptious muffin gets a boost from healthy fats and fiber thanks to almond flour.
- The Mediterranean diet, rich in anti-inflammatory foods like olive oil, Mediterranean-style fish, avocados, nuts, seeds, whole grains, beans, and a variety of fruits and vegetables, has been associated with fewer HS flares.
- A study showed a potential connection between imbalanced gut bacteria, or dysbiosis, and HS, suggesting that fiber from fruits and vegetables could support the growth of healthy gut bugs, thereby averting dysbiosis.
- Some research suggests a connection between brewer's yeast and HS, with one study showing a decrease in skin lesions for people with HS when they cut brewer's yeast from their diet for a year.
- A high fiber, low glycemic meal plan can help manage metabolic syndrome, a condition that affects approximately half of HS patients, and some research suggests that a low glycemic index diet benefits HS.
