Inflammation is often a root cause of chronic diseases such as diabetes, arthritis, heart disease, and cancer, as well as symptoms such as headaches, joint pain, low energy, and poor digestion.
Some foods are known to increase inflammation in the body, as well as foods known to decrease inflammation. A diet mostly comprised of anti-inflammatory foods is foundational for supporting vibrant health and your healing journey.
What is an anti-inflammatory diet?
An anti-inflammatory diet is high in antioxidants and micronutrients. Think fiber-rich vegetables, fruits, fatty fish rich in Omega-3 fatty acids, and other healthy fats like:
- Kale
- Swiss chard
- Argula
- Broccoli
- Berries
- Cherries
- Salmon
- Olives
- Avocados
- Nuts and seeds
- Turmeric, ginger, and garlic are also known for their medicinal healing properties and are considered anti-inflammatory superstars
Eating a diet rich in anti-inflammatory foods will benefit your overall health.
When thinking about a meal plan, think about fiber-rich foods such as fruits, vegetables, legumes, and oats. Aim for 40 grams of fiber daily. Fiber helps to create a healthy microbiome which keeps inflammation down. Fiber also helps to lower cholesterol and C-reactive protein (CRP), a substance in the blood that indicates systemic inflammation.
Also, think about getting plenty of antioxidant-rich foods in your day. Antioxidants protect cells from damage caused by free radicals, which can contribute to aging and diseases like cancer, diabetes, Alzheimer’s disease, and Parkinson’s disease. The good news is that most fruits and vegetables have loads of antioxidants in them. Reach for any and all berries, apples, leafy greens, beets, beans, nuts, seeds, and yes, even dark chocolate!
Some pro-inflammatory foods (causing inflammation in the body) include:
- Processed foods
- Sugar
- Refined carbohydrates
- Industrial seed oils
- Alcohol
- For those with allergies and/or sensitivities: gluten, dairy, soy, and even eggs can be inflammatory
The popularized Mediterranean Diet is regarded as one of the best anti-inflammatory diets because of its focus on whole foods such as fish, fresh vegetables, fruits, nuts and seeds. Studies have shown that people who have transitioned to the Mediterranean diet have reported a noticeable difference in symptoms and reduced inflammation.
Simple, easy changes in your diet will have huge impacts on your overall health!
