A Complete Guide to Anti-inflammatory Diet


It is proven beyond doubt that altered food habits with packaged and processed foods over the last few decades are one of the biggest contributors to a current lot of health issues.  Compounding this is the sedentary lifestyle. 

There is a lot of widespread inflammation throughout the body – from the stomach where it is digested to the entire body where it is distributed. Diabetes and heart diseases, which bring with them a host of complications, are now considered to be inflammatory conditions.

Complete Guide to Anti-inflammatory Diet

Changing diet can help reduce existing inflammation, and prolong the onset of new inflammation. If one already has conditions like diabetes, heart disease, and arthritis, then diet changes can help delay or reduce complications and improve the overall quality of life. Listed below are some guidelines for an anti-inflammatory diet.

An anti-inflammatory diet is easy on the digestive system and the body. It has a lot of fruits, vegetables, fresh herbs and spices, nuts and grains, and fatty fish.

  1. The fruits and vegetables are not just good fiber sources but also rich in minerals and vitamins.  Adding multiple colored vegetables and fruits – each color brings its own advantages.   
  • Spinach and broccoli are known for being rich in iron and reducing inflammation. 
  • Tomatoes and carrots have carotene and berries help fight inflammation.

2. The herbs and spices are used in small quantities but are super-loaded with medicinal benefits and should, therefore, be added to your meals. Garlic, ginger, turmeric, cumin all enhance your food not just in taste and flavor.

3. Whole Grains should be substituted with the refined flours as they add to the fiber, are easy to digest, and reduce inflammation. 

  • Pick up brown bread or multigrain bread instead of white bread.  
  • Use a lot of brown rice and oatmeal and see your digestion improve.

4. Nuts and seeds, walnuts, peanuts, pecans, pumpkin seeds, flax seeds, chia seeds, pistachios, and coconut are all rich in natural oils and help fight inflammation. They are supposedly rich in calories, so use them in moderation.

5. Fish:  Any fish, be it salmon or tuna, has omega-3 fatty acids and help reduce inflammation.

6. Cooking is difficult without oil, and so, reduce the quantity of use and substitute olive oil with refined cooking oil. It helps improve inflammation and reduces cholesterol. Fats are essential, they should be chosen wisely.

While these are what is on your plate, the following are equally important too for an anti-inflammatory meal to work well.

  1. Sleep – The amount and quality of sleep are important for the above diet to work well.
  2. Exercise – Whatever works for you, make sure your body gets a regular workout. Being active and on the move is the key to a healthy life.
  3. Bodyweight – This is not a one-time feat, but one that requires constant effort.

Make these changes and see how that arthritis pain and sugar flares with diabetes disappear.


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