Anti-Inflammatory Eating Made Easy

Posted on: June 29, 2018byMichelle Babb, MS, RD
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Inflammation is a common thread in many disease states including cardiovascular disease, arthritis, irritable bowel syndrome, psoriasis and eczema. Anti-inflammatory medications are often prescribed, but they can cause unpleasant side effects and do not address the underlying cause of the symptoms that are related to inflammation. The good news is, certain types of foods help cool down the inflammation in the body and many of my patients start seeing resolution of their symptoms without having to take prescription medications. Below are some of the key concepts of an anti-inflammatory diet:

Put your eating emphasis on veggies (focus on variety and lots of color!)

  • Leafy greens (kale, chard, beet greens, spinach, collard greens, dandelion greens)
  • Beets (raw, roasted, steamed)
  • Cruciferous veggies (broccoli, cauliflower, Brussels sprouts, kale, cabbage)
  • Garlic and onions

Eat anti-inflammatory sources of protein

  • Fish 3-4 times per week
  • Vegetarian meals 2-3 times per week
  • Other meat sources 1-2 times per week (grass-fed beef, lamb, buffalo/bison, organic poultry)

Eat plenty of good, healthy fats

  • Avocados
  • Olives
  • Flaxseed oil
  • Raw nuts and seeds (lightly roasted okay, too)

Use anti-inflammatory herbs and spices

  • Tumeric
  • Cumin
  • Ginger
  • Oregano

STAY WELL HYDRATED! Aim for 64 ounces of water and/or herbal tea every day (more if you’re exercising). Green tea may also decrease inflammation. Aim for two big mugs per day.