Anti Inflammatory Diet: Great Meal and Snack Ideas to Reduce Inflammation

There are many ways of reducing inflammation. Many of the ideas I am about to suggest can be implemented easily and quickly into your life. However, if you have chronic inflammation, or severe inflammation, I encourage you to seek hepp from a healthcare practitioner.

Here is my anti-inflammatory diet

Eat tons of fruits, vegetables, and seafood. Blueberries, mangoes, and pinapple are especially good. Drink smoothies and some fish oil to it.

Add generous portions of purple or dark vegetables to every meal and snack for their fiber and natural anti-inflammatory compounds. Many herbs and foods such as oregano, tumeric, garlic powder, green tea, blueberries, and ginger contain bioflavonoids and polyphenols that limit free-radical production in the body. This will help

Regarding fish, I suggest you eat only wild Pacific or Alaskan salmon (unless organically farm-raised). Because toxins magnify as you go up the food chain, smaller species such as sardines, anchovies, and shellfish are great choices also. Best to bake them rather than fry them.

Add essential fatty acids (EFA’s) to your diet. Because omega–3 fatty acids are in shortest supply in our modern diet, I recommend you take an omega–3 supplement daily to rebalance your diet. This is one of the easiest, safest, and most convenient and yet most effective steps you can take to quell chronic inflammation in your body.

Your body will feel lighter and thank you for it. I have found fish oil EFA supplements to be most helpful, but if you are a vegetarian, algal sources can be used with good result.

I also encourage you to include a small handful of nuts and seeds in your diet daily, especially walnuts, pumpkin seeds and freshly ground flaxseed, which are good sources of omega–3’s. Some people also recommend adding an omega–6 supplement called gamma linolenic acid (GLA) if you have rheumatoid arthritis. For cooking purposes, I suggest grapeseed oil, and for salad dressings it’s olive oil, which is high in oleic acid, an omega–9 with anti-inflammatory polyphenols. You can even have the ratio of EFA’s in your blood measured with an EFA profile that evaluates omega–3 levels versus omega–6’s versus omega–9’s. Remember, when it comes to essential fats, it’s all about balance — read our articles on the truth about fat and cholesterol, the benefits of omega-3’s, and the differences between omega-3’s, 6’s and 9’s for detailed info.

Eliminate certain foods and additives from your diet. I know how hard it can be to say no to the many foods that turn the body’s inflammatory dial up high. Number-one on the list of offenders would be trans fats — hydrogenated oils. Stay away from processed foods and desserts. Eliminate or minimize the sugars, refined carbohydrates, and gluten-containing foods that women often crave when their systems are off-balance. These and many other additives and preservatives are well hidden in processed convenience foods, making them very difficult to avoid. so if the craving comes up, you have to find alternative sweetners such as stevia or agave.

You will also need to steer clear of known allergens, and be conscous of increasing food sensitivities as well. Gluten, eggs, dairy, soy and nuts are some of the most common dietary irritants. To help you identify sensitivities that could be causing you problems, follow an elimination diet, avoiding a substance for two weeks, then reintroducing it for a day or two. Yes, it can be tough at first to make changes like this, but the payoff is huge — it can make a tremendous difference in how you feel in a surprisingly short period of time. Tipping the balance — away from pro-inflammatory, toward anti-inflammatory — can take place almost overnight for some people.

The best source for anti inflammatory supplements is doctor Weil’s site. Connect their and you will find lots of helpful info, answers and great deals.


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