Nourish Your Lymphatic System: What to Avoid & How to Improve

What is the Lymphatic System & Why is it Important?

The lymphatic system is a network of vessels and lymph nodes distributed throughout the body that reduce inflection. Its main job is to help our bodies maintain fluid balance by cleansing the blood and tissues. It also significantly supports immune function by removing waste and toxins and digestion by removing excess fat.

When the lymphatic system struggles to do its job, our body encounters swelling and inflammation. If the excess toxins aren’t removed, fat cells encapsulate the foreign matter, which contributes to the body storing more fat. This can affect the joints, organs, skin, and digestion, making us more prone to illness, cellulite, and pain.

If the lymphatic system is overwhelmed for too long, the body will continuously struggle to fight off pathogens, making it harder to recover when you get sick. It also affects how hormones are distributed throughout the body, as progesterone flows within the lymphatic system. If this flow is hindered, estrogen can build up.

Excess fluid build-up can also cause nervous system issues, as chemical messengers struggle to travel to where they need to communicate effectively, and can eventually lead to neuroinflammation and neurodegenerative diseases.

How can diet influence the way the lymphatic system functions?

Studies have shown that consuming high levels of processed and ultra-processed foods and not getting enough exercise can cause a sluggish lymphatic system.

It makes sense, given that processed foods do not contain the nutrients our bodies need to create energy and create a false sense of fullness. When the body attempts to digest this food, it alters the good bacteria in our gut, which affects our immune system and triggers inflammation. If this cycle repeats, chronic inflammation, abdominal discomfort, and immune system issues can become a norm, but this isn’t normal!

These unfulfilling foods also trick our minds into thinking we’ve consumed enough of what we need, but this isn’t sustainable energy, and you will likely either feel more hungry again soon or feel tired or foggy-headed. And this, over time, can contribute to neurological issues such as anxiety, depression, memory issues, and so on. Foods that promote anti-inflammation can assist the lymphatic system in doing its job with fluidity.

How about exercise?

When we sit, our bodies move into a more restful state. When we move, it encourages different systems within the body to move, too. Movement activates our lymphatic vessels, which promotes fluid movement. A 30-minute walk, focusing on your breathing, can help the lymphatic system do its job more efficiently. There is also such a thing as being on your feet too much, which can create swelling in the legs and feet as gravity pulls the fluid down. This is why finding a balance between resting and doing is essential.

What foods (& drinks) support the lymphatic system?

• Water, lots of water!

  • Staying hydrated keeps the lymph system from becoming stagnant.

• Red Fruits & Veggies

  • Red fruits & vegetables contain anthocyanins, a group of antioxidants that give them red, blue, and purple colors and can assist in anti-inflammation.

  • Anthocyanins, found in Blackberries, Raspberries, Strawberries, Cherries, Pomegranates, Grapes, and Red Cabbage, effectively prevent inflammation, neurological diseases, aging, diabetes, and cancer.

  • Cranberries emulsify fat, breaking it down so that the lymphatic system can transport it away more easily.

  • Lycopene, found in tomatoes and cranberries, prevents oxidative damage and regulates immune function.

  • Betalanin, found in beetroot, helps your body reduce inflammation.

• Vitamin C-rich Foods, Vitamin B6-rich foods, & Zinc

  • Foods that are high in Vitamin C are beneficial for your immune system. Consume foods like Oranges, Grapefruit, Watermelon, Bell Peppers, Brussels, Broccoli, Pineapple, and Kiwi.

  • Foods high in Vitamin B6 help with the production of lymphocytes, which help the immune system stay strong and equipped to fight off infection. Consume foods like bananas, salmon, fortified tofu, and sweet potatoes. 

  • Zinc also helps create new immune cells and can be found in higher amounts in Oysters, Turkey, Tofu, Spinach, Legumes, and Oatmeal.

• Green Leafy Vegetables

  • Spinach, Kale, Arugula, Collard greens, Swiss Chard, Wheatgrass, Barley Grass, Turnip Greens, Mustard Greens, Beet greens, etc.

  • Chlorophyll gives these plants their green color, which they absorb from the sun and, when ingested, has beneficial cleaning properties.

  • To increase better absorption of the vitamins from these plants, make a simple salad dressing with extra virgin olive oil.

  • Eat cooked and raw forms of greens. While cooking vegetables makes some nutrients easier to absorb, it decreases or negates others, so eating both forms is good.

• Cruciferous Vegetables

  • Broccoli, Cabbage, Cauliflower, and Brussels Sprouts contain sulforaphane, which has anti-inflammatory properties that aid the immune system.

  • A study demonstrated that eating 1.5-2 cups of cruciferous vegetables per day decreased inflammatory markers in the blood.

• Omega-3’s & Good Protein Sources

  • Omega-3 Polyunsaturated Fatty Acids (n-3 FUFAs) alter inflammation at a cellular level by encouraging cells to make more omega-3 metabolites. These metabolites can turn off the pro-inflammatory response and turn on the healing response responsible for repairing damaged tissues and cells.

  • They’re found in Salmon, Wild Seafood, Flax Seeds, Chia Seeds, and Avocado.

  • Foods that are high in Omega-3s have been linked to decreased inflammation and pain, especially in those with arthritis.

  • Those who consume more omega-3s are shown to have better heart and brain health, too!

  • Other good Protein sources are Free-range eggs, Fortified Tofu and Tempeh, Lentils, Black Beans, and Low-Fat Dairy or Non-Dairy Products.

• Nuts & Seeds

  • Studies have shown that a higher intake of specific nuts and seeds can reduce biomarkers of inflammation, as well as cardiovascular disease and diabetes.

  • Best sources: Almonds, Walnuts, Cashews, Chia Seeds, Flax Seeds, Hemp Seeds, and Pumpkin Seeds.

  • They are also high in healthy fats, protein, nutrients, and antioxidant polyphenols, all of which benefit the body.

• Herbs & Spices

  • Incorporating herbs and spices are a fantastic way to add flavor to your food while also upping your antioxidants, which help reduce free radicals responsible for aging, pain, and inflammation. Some herbs and spices help combat stress, which also contributes to the deterioration of tissues and cells and triggers the inflammatory response in the body.

  • Some of these are found in teas, while others can be sprinkled into your food: ashwagandha, turmeric, ginger, garlic, cinnamon, rosemary, echinacea, fenugreek, green tea, chamomile, lemon balm, licorice root, black pepper, and cardamom, to name a few.

• Extra Virgin Olive Oil, Avocado Oil, & Flaxseed Oil

  • Cold Pressed or Virgin Olive Oil contains specific polyphenols that slow the development of chronic diseases and have an anti-inflammatory effect.

  • Avocado Oil and Flaxseed oil are also high in monosaturated fatty acids, which also combat inflammation. 

• Bone Broth

  • Bone broth that is well made is high in collagen and other healing amino acids, which helps reduce inflammation in various systems in the body and pain in joints.

  • Amino acid, l-glutamine, is found in bone broth and is responsible for rebuilding protein, preparing the intestinal barrier, and strengthening the immune system.

  • The amino acids in bone broth decrease the pro-inflammation cytokines within the gut, intestines, and colon, which means it helps heal your GI tract.

  • It is high in glycine, which reduces mucus and inflammation within the respiratory system. Glycine also promotes more restful sleep and benefits brain health.

  • Bone Broth is said to be the best anti-inflammatory aid if you are trying to heal your digestive tract.

• Probiotics & Prebiotics

  • Probiotics are the living microorganisms (microflora) that maintain or improve good gut bacteria. The good gut bacteria break down food and turn it into nutrients you can use. They play a role in overall immune health, inflammation, and elimination. Antibiotics have a way of killing off all bacteria in the gut, so upping your intake of Probiotics is essential to help replenish the good gut bacteria.

  • Probiotics are found in supplement form or food:

  • Supplment form: live active culture strains lactobillus and acidophilus

  • Food form: yogurt (with live bacterial cultures), kefir, apple cider vinegar, kimchi, kombucha, miso soup, pickles, raw cheddar/mozzarella/gouda/cottage cheese.

  • Prebiotics feed the living organisms (microflora) and contribute to healing the digestive tract. They are also referred to as insoluble fiber. They can be found in:

  • Almonds, asparagus, artichokes, leeks, dandelion greens, bananas, garlic, onions, soybeans, whole grains, barley, oats, flax, soy, cabbage, cocoa, yacon root, seaweed.

What foods hinder lymphatic function?

• Dairy

  • The saturated fat found in dairy products with full-fat can promote inflammation, which is why dairy gets a bad reputation. However, not everyone reacts negatively to dairy, and when consumed in small amounts (under 3 servings per day), it can be a beneficial source of protein, calcium, and other vitamins.

  • Alternative sources, like coconut milk, oat milk, almond milk, and flaxseed milk, are all beneficial sources of protein, fiber, calcium, and vitamins and tend to be much gentler on the gut.

• Gluten

  • Another one that triggers inflammation in some but not in others. 

  • Those with gluten sensitivity may experience joint pain (inflammation) and abdominal discomfort (also inflammation) within hours of eating gluten. 

  • Consuming whole-grain gluten-containing foods in balanced amounts if you don’t have sensitivities is actually beneficial for your health because b12, iron, fiber, and magnesium are found in such foods. Where you want to be mindful is consuming high amounts of gluten-containing foods like sweets and processed items; these are not good for anyone.

• Processed Foods, Processed Meats, & Low-Quality Animal Products

  • Limit how much you consume processed meat, like bacon, sausage, cured meat, hot dogs, and lunch meat.

  • Reduce or limit your intake of red meat like beef, pork, veal, and lamb.

  • Minimize the amount of added sugars you consume, which can be found in baked goods, breakfast cereals, condiments, and other packaged snack items like chips and granola bars.

  • Be mindful of the foods you consume from animals (whole milk, cheeses, butter, and yogurts) as these can be hard for the body to break down and can exacerbate lymphatic congestion. Strive to consume low-fat or non-dairy options when possible.

• Caffeine & Alcohol

  • Coffee (without a lot of creamer and sugar) is okay to consume in moderation, but it dehydrates you, so balancing your water intake is essential. Try to strive for under four 8-oz cups daily (32 ounces max).

  • Alcohol causes the kidneys to work a little harder to stimulate fluid production, makes the liver work harder, and increases lymph fluid movement. This is because lymph leaks out of the lymph vessels into the interstitial space (the space around tissues, organs, and so on) and reduces barrier function within the intestines; this causes swelling and inflammation. It bogs down the immune system and reduces our immune defense, making you more susceptible to illness. It’s best to avoid consuming it.

  • If you must drink Coffee or Alcohol - Consume black, organic coffee (which has been less processed and doesn’t have any added sugars or chemicals) and Red wine (Cabernets, Merlots, and Pinot Noirs), which is better for heart health and contains polyphenols from plants that have anti-inflammatory and antioxidant properties.

• Refined Vegetable Oils

  • Refined means they are processed more to eliminate impurities, whereas Unrefined means they are less processed and tend to contain more nutrients. Refined oils can take more heat when used in cooking. Unrefined doesn’t allow for high-heat smoke points. 

  • The real issue with consumption lies in the high amount of omega-6 in these oils; however, when omega-6 is balanced with omega-3, there is no issue. High intake of Omega-6s can increase inflammation.

  • Oils such as canola, vegetables, sunflower, soybean, corn, and safflower should be avoided or minimized.

If you currently have swollen lymph nodes, Avoid:

• Dairy

• Sugar

• Processed Foods

• Red Meat

• Fried Food

And receive a Lymphatic Drainage Massage to reduce swelling in the nodes.