Anti-Inflammatory Diet 101 (What to Eat to Fight Inflammation)

Chronic inflammation is a cause and/or exacerbating factor in very many diseases. Arthritis, diabetes, and heart disease are probably top of the list, but there are lots more where they came from. And, it’s good to avoid those things. So, how to eat to avoid inflammation?

Let food be thy medicine

The key things to keep in mind, the “guiding principles” are to prioritize whole, minimally-processed foods, and enjoy foods with plenty of antioxidants. Getting a healthy balance of omega fatty acids is also important, which for most people means getting more omega-3 and less omega-6.

Shopping list (foods to prioritize) includes:

• fruits and vegetables in a variety of colors (e.g. berries, leafy greens, beats)
• whole grains, going for the most fiber-rich options (e.g. quinoa, brown rice, oats)
• healthy fats (e.g. avocados, nuts, seeds)
• fatty fish (e.g. salmon, mackerel, sardines) ← don’t worry about this if you’re vegetarian/vegan though, as the previous category can already cover it
• herbs and spices (e.g. turmeric, garlic, ginger)

Noping list (foods to avoid) includes:

• refined carbohydrates
• highly processed and/or fried foods
• red meats and/or processed meats (yes, that does mean that organic grass-fed farmers’ pinky-promise-certified holistically-raised beef is also off the menu)
• dairy products, especially if unfermented

For more information on each of these, plus advice on transitioning away from an inflammatory diet, enjoy:

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Want to learn more?

You might also like to read:

How to Prevent (or Reduce) Inflammation

Take care!