Are you on a journey to healing your gut, lowering inflammation, and improving frustrating symptoms like bloating, constipation, etc.? Then you should know about the best foods to eat, what to avoid, and why it matters. How you fuel your body really does have an impact on digestion, metabolism, and weight control, not to mention the effects on inflammation and your immune system. So, what is an anti-inflammatory diet? Keep reading to find out more!
Anti-inflammatory: what does it mean?
The foods we consume contain vital nutrients, vitamins, and minerals that the body needs to function, but they can also have harmful ingredients like trans and saturated fats, sugars, additives, preservatives, and other chemicals. A diet consisting mainly of prepackaged, processed, and “fast” foods, while convenient, is one of the leading causes of inflammation throughout the body, which disrupts digestion, immune function, and more. That’s why eating a diet that prioritizes whole foods is critical, especially for people with chronic gut issues, diabetes, and heart health concerns. There are many natural “anti-inflammatory foods” that support your body’s immune response and lower inflammation, which we will discuss next!
What is an anti-inflammatory diet?
Eating more anti-inflammatory foods is one of the best ways to improve gut health. This type of diet is often referred to as the Mediterranean diet, which is known for its heart and brain health benefits in addition to its anti-inflammatory properties. Some of the best anti-inflammatory foods include seafood, particularly fatty fish high in Omega-3s such as salmon and tuna, whole grains, beans, nuts, seeds, citrus fruits, berries, olive oil, avocado, tomatoes, mushrooms, and leafy green vegetables. A few other key principles of an anti-inflammatory diet are enjoying caffeine and alcohol in moderation, limiting red meats to once or twice a week, focusing on daily protein and fiber intake, and eating a colorful variety of fruits and vegetables.
What are the worst inflammatory foods to avoid?
While it’s important to satisfy your needs and cravings with foods you enjoy, it’s also important to balance the more “unhealthy’ options with whole foods like the anti-inflammatory diet discussed above. When food shopping, read labels and remember the rule of shopping for the majority of your meals in the outer circle of the grocery store and limit what you pick from the aisles, such as:
- Refined carbohydrates– white bread, white rice, pasta, etc.
- Fried foods– French fries, donuts, etc.
- Processed meats– hot dogs, deli meats, some red meats
- Added sugars– soda, juice, candy, packaged snacks and sweets, etc.
- High sodium– canned soups, packaged chips and snacks, condiments
- Full-fat dairy products– opt for low-fat options like cottage cheese, Greek yogurt, etc.
How can I add more anti-inflammatory foods to my diet?
Tip #1– Instead of cooking with butter and canola/vegetable oils, choose extra virgin olive oil; avocado oil is also a great substitute!
Tip #2– Branch out with spices: turmeric, ginger, and garlic are high in antioxidants and gut-healing nutrients!
Tip #3– Drink green tea: not only does green tea provide a steadier supply of caffeine than coffee, but it also has many more health benefits and can be a great alternative to sugary beverages.
Tip #4– Eat more fermented foods: kombucha, kefir, sauerkraut, miso, and other probiotic-rich foods support a healthy gut microbiome, the center of immune and inflammation-fighting activity.
Now you know all about an anti-inflammatory diet! Want to read more health and wellness information? Take a look at our additional nutrition tips!
