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What is an Anti-Inflammatory Diet?

What is an Anti-Inflammatory Diet—And Why Should You Care?


Let’s talk inflammation. You’ve probably heard the word tossed around when it comes to seed oils, joint pain, heart disease, or even fatigue—but what does it really mean?


Inflammation is your body’s natural way of protecting itself. Think of it like the fire alarm for your immune system. If you get a cut or catch a cold, inflammation jumps in to help you heal. But when inflammation sticks around too long—what is known as chronic inflammation—it can actually do more harm than good.

Chronic inflammation has been linked to a long list of health issues, including heart disease, diabetes, and arthritis. The good news? What you eat can make a big difference!



What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet isn’t a strict plan or a one-size-fits-all solution. Instead, it’s a way of eating that focuses on nourishing your body with foods that help calm inflammation and support long-term health.


Here’s what it typically includes:


Plenty of colorful fruits and vegetables

These are packed with antioxidants and vitamins that help protect your cells from damage. Different colored produce have different antioxidants, so it’s important to eat a wide variety of colors to get in all the different nutrients.


Healthy fats, especially from sources like olive oil, nuts, seeds, and fatty fish (like salmon or sardines)

These fats have been shown to reduce inflammation in the body. A big misconception online is that seed oils are inflammatory, and that’s just not true! Oils are healthy fat sources that provide essential fatty acids.


Whole grains like brown rice, quinoa, oats, and barley

Unlike processed grains, whole grains have more fiber, which supports gut health, helps to lower inflammation and cholesterol, and stabilize blood sugar.


Beans and legumes

Rich in fiber and plant-based protein, beans and legumes help keep your blood sugar steady. When choosing canned beans, try to buy “low sodium” and rinse the beans with water to wash away the excess salt.


Herbs and spices like turmeric, ginger, and garlic

These not only add flavor but also have natural anti-inflammatory compounds. These spices can easily be added into any savory dish like Greek style bowls, sheet pan chicken, or tacos.


And here’s what it tends to limit:

●      Highly processed foods (think chips, fast food, packaged snacks)

●      Added sugars (like sodas, pastries, and sugary cereals)

●      Refined carbs (like white bread and pasta)

●      Excess red and processed meats


Why It Matters

Research shows that anti-inflammatory diets can help lower the risk of chronic diseases, improve energy levels, and even ease joint pain. For people living with conditions like heart disease, type 2 diabetes, or arthritis, making small changes toward a more anti-inflammatory way of eating can lead to tangible improvements in how they feel day to day.


Start Simple

You don’t have to overhaul your entire diet overnight. Even adding just one extra serving of vegetables a day, swapping out white bread for whole grain, or using olive oil instead of butter can be a great start.



 
 
 

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