Anti-Inflammatory Diet

• Balance your meals: it’s important to keep your blood sugar balanced, because an imbalance will catalyze inflammation (Groves, 2016). Grove (2016) also stated that when you are eating, make sure your plate is balanced with fats, carbohydrates, and protein from whole foods. A whole food is nothing added and nothing taken away.

• Get enough vegetables and fruit! Anti-inflammatory compounds are found in veggies and fruit that contain important nutrients. These nutrients decrease inflammation, so fill at least half your plate with veggies and fruit (Groves, 2016). Including veggies and fruit will give you vitamins and minerals your body needs for anti-inflammatory support. Be sure to keep in mind the full rainbow when you eat your fruit and veggies- you want ALL the colors. The more colorful the plate, the better. My favorite way to include veggies and fruit is in smoothies, cold-pressed juices, salads, and oven-baked one-pan veggies.

• Avoid inflammatory foods- This includes white flour, sugar, trans fats, excess alcohol, fried foods, artificial and processed foods. Artificial sweeteners can also trigger the pain response (Groves, 2016). Focus on whole foods like mentioned above.

• Get those omega-3s! They are one of the most potent natural anti-inflammatories according to Groves (2016). Salmon, chia seeds, and flaxseeds are just some sources of omega-3s!

• Hydration- make sure you’re drinking water because it makes it easier for waste to be eliminated and nutrients to be delivered (Groves, 2016). Get a stylish or fun water bottle that keeps you motivated to drink from. Set water intake goals, and dress-up your water to make it fun! Add herbs, lemons, and electrolytes to your water!

• Notice any food allergies and sensitivities. Everyone is so different! If you keep eating foods that don’t agree with your body, it can cause inflammation. There are many common foods that people are sensitive to such as dairy, soy, nightshade plants, corn, wheat, gluten, eggs, and coffee (Groves, 2016).  Avoid them if they bother you. You can try an elimination diet to see which foods bother you, or you can take notes every time you eat something that doesn’t sit right. Track what you ate and the symptoms associated with it, and as you do that, you will start finding patterns.

Reference:

Groves, M. N. (2016). Body into balance: An herbal guide to holistic self-care. Storey Publishing, LLC.