10 Ways To Make The Most Of An Anti-Inflammatory Diet + A Food List

A high-fiber diet can help reduce inflammation3 by providing naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

Consume at least 25 grams of fiber every day.

One "serving" is half a cup of cooked fruit or vegetable or one cup of raw leafy vegetable. Add anti-inflammatory herbs and spices, such as turmeric and ginger, to your cooked fruits and vegetables to boost their effects.

Eat a minimum of nine servings of fruits and vegetables every day.

Alliums include garlic, scallions, onions, and leeks, whereas crucifers are vegetables like broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.

Eat four servings of both alliums and crucifers every week.

You can minimize your risk of heart disease by limiting your saturated fat intake (approximately 20 grams per 2,000 calories).

Limit saturated fat to 10 percent of your daily calories.

Omega-3 fatty acids, according to research, reduce inflammation and may help lessen the risk of chronic diseases such as heart disease, cancer, and arthritis, all of which are associated with a high inflammatory process.

Consume foods rich in omega-3 fatty acids.

Fish are another excellent omega-3-rich food. Opt for cold-water fish including salmon, oysters, herring, mackerel, trout, sardines, and anchovies.

Eat fish at least three times a week.

Virgin and extra-virgin olive oil (organic if feasible) are the finest options for anti-inflammatory properties. Other alternatives include high-oleic, expeller-pressed sunflower and safflower oils.

Use oils that contain healthy fats.

If you snack, choose fruit, plain or unsweetened Greek-style yogurt (which has more protein per serving), celery sticks, carrots, or nuts such as pistachios, almonds, and walnuts.

Eat healthy snacks twice a day.

This includes any food heavy in sodium6 or high in fructose corn syrup5, both of which contribute to inflammation throughout the body.

Avoid processed foods and refined sugars.

The FDA required food producers to identify trans fats on nutrition labels in 2006, and for good reason: studies show that persons who consume trans fat-rich meals have higher levels of C-reactive protein, a biomarker for inflammation in the body9.

Cut out trans fats.

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