15 Tips for an Anti-Inflammatory Diet

Inflammation is a contributing factor in some chronic illnesses – including arthritis, heart disease, Alzheimer’s, and Parkinson’s (source). Reducing inflammation is a crucial component of a long-term health strategy. Here’s a list of 15 tips for an anti-inflammatory diet – nothing on this list is particularly surprising or hard to do, but it does mean making good choices from day to day.

1. Drink Lots of Water

Water helps your liver with detoxification and aids with digestion. It keeps your system moving!

2. Eat a Rainbow of Fruit & Vegetables

If you make sure to eat a variety of colorful fruit and vegetables, you’ll ensure you’re taking in all the essential vitamins and nutrients you need. Leafy greens, tomatoes, and berries are especially good for reducing inflammation (source).

3. Avoid Processed Food & Meats

Refined carbohydrates like white bread and pastries, as well as red meat increase inflammation. Additionally, soda and margarine should be avoided (source).

4. Avoid Fried Foods

Fatty fried food like french fries should be avoided as they increase inflammation.

5. Don’t Drink Too Much

Chronic inflammation is often associated with alcohol-related medical conditions (source). It’s important not to over-stress your liver with alcohol.

6. Eat Lots of Leafy Greens

Dark, leafy greens are packed with vitamin K and are an excellent way to prevent inflammation in your body (source).

7. Enjoy Healthy Fats

Avocado oil and extra virgin olive oil are healthy fats that will also prevent inflammation. They’re a perfect swap for less healthy margarine and shortening.

8. Eat High-Quality Dark Chocolate

High-quality dark chocolate and cocoa have antioxidants that reduce inflammation. And it’s delicious too!

9. Reduce Your Meat Consumption

Red meat may increase levels of C-Reactive Proteins which leads to inflammation and increases the risk for more serious illnesses (source).

10. Eat Unrefined Grains High in Fiber

Oatmeal, brown rice, whole wheat bread, and other unrefined grains are high in fiber and antioxidants which can reduce inflammation.

11. Have a Handful of Nuts

Nuts are rich in fatty acids and fiber and nut consumption has been shown to reduce inflammation (source).

12. Try to Avoid Refined Sugars

Consuming excess processed sugars and raising your blood sugar can cause inflammation throughout your body.

13. Eat Fish Twice a Week

Oily fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids which lower inflammation.

14. Have Legumes Twice a Week

Beans that are well soaked tend to be digested more easily.

15. Reduce Your Salt Intake

Excessive salt intake has been linked to increased inflammation and high blood pressure (source).