Inflammation is a normal, essential part of the body’s healing and defense mechanisms. However, when inflammation becomes chronic, it contributes to a wide variety of conditions: heart disease, type 2 diabetes, obesity, arthritis, Alzheimer’s, and even some cancers. An anti-inflammatory diet aims to reduce this chronic “low-grade” inflammation through what and how we eat.

Diet plays a powerful role in either promoting or reducing this type of inflammation. Anti-inflammatory diet is not one specific diet but a pattern: one that emphasizes whole, minimally processed foods (especially plant-based), healthy fats, fiber, and limits things that tend to promote inflammation (refined carbohydrates, excess saturated fat, processed foods, etc.).

Benefits of an Anti-Inflammatory Diet

Anti-inflammatory eating patterns are linked to:

• Lower risk of heart disease and stroke
• Improved blood sugar control
• Reduced chronic pain and arthritis symptoms
• Better gut and immune health
• Slower cognitive decline
• Lower levels of C-reactive protein (CRP) and interleukins (IL-6, TNF-α), key inflammation markers in the body.

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Foods & Components That Deliver Anti-Inflammatory Benefits

These foods are packed with antioxidants, healthy fats, fiber, and plant-based compounds that calm inflammation:

• Fatty Fish (Omega-3): Salmon, sardines, mackerel, and trout are rich in EPA/DHA omega-3s that reduce inflammatory markers.
• Extra Virgin Olive Oil: Rich in monounsaturated fats, polyphenols (oleocanthal), a powerful anti-inflammatory compound. Use it as your main cooking oil.
• Berries & Fruits: Blueberries, strawberries, cherries, and oranges are high in flavonoids and vitamin C.
• Leafy Greens & Cruciferous Veggies: Spinach, kale, arugula, broccoli, and Brussels sprouts are packed with fiber, vitamins, and phytochemicals.
• Whole Grains & Legumes: Oats, brown rice, quinoa, lentils, and chickpeas are high in fiber and resistant starch, slow glucose response, and promote healthy gut microbiome.
• Nuts & Seeds: Almonds, walnuts, flaxseed, and chia are source of healthy fats (unsaturated & omega-3), fiber, and magnesium.
• Fermented Foods: Yogurt, kefir, kimchi, sauerkraut promote a healthy gut microbiome that regulates inflammation.
• Herbs & Spices: Turmeric (curcumin), garlic, ginger, and cinnamon are natural anti-inflammatory and antioxidant agents.

‍

Inflammatory Foods to Limit or Avoid

These foods may trigger or worsen inflammation and should be reduced:

• Processed and ultra-processed foods (bacon, sausage, deli meats)
• Sugar-sweetened drinks (soda, flavored energy drinks)
• Refined carbs (white bread, pastries, chips)
• Trans fats (partially hydrogenated oils)
• Excess saturated fats (fatty cuts of red meat, high‐fat dairy in large amounts)
• Highly processed packaged snacks and meals

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Pro tip: Always check ingredient lists for hidden sugars, refined oils, and preservatives.

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Inflammation is a normal, essential part of the body’s healing and defense mechanisms. However, when inflammation becomes chronic, it contributes to a wide variety of conditions: heart disease, type 2 diabetes, obesity, arthritis, Alzheimer’s, and even some cancers. An anti-inflammatory diet aims to reduce this chronic “low-grade” inflammation through what and how we eat.

Diet plays a powerful role in either promoting or reducing this type of inflammation. Anti-inflammatory diet is not one specific diet but a pattern: one that emphasizes whole, minimally processed foods (especially plant-based), healthy fats, fiber, and limits things that tend to promote inflammation (refined carbohydrates, excess saturated fat, processed foods, etc.).

Benefits of an Anti-Inflammatory Diet

Anti-inflammatory eating patterns are linked to:

• Lower risk of heart disease and stroke
• Improved blood sugar control
• Reduced chronic pain and arthritis symptoms
• Better gut and immune health
• Slower cognitive decline
• Lower levels of C-reactive protein (CRP) and interleukins (IL-6, TNF-α), key inflammation markers in the body.

‍

Foods & Components That Deliver Anti-Inflammatory Benefits

These foods are packed with antioxidants, healthy fats, fiber, and plant-based compounds that calm inflammation:

• Fatty Fish (Omega-3): Salmon, sardines, mackerel, and trout are rich in EPA/DHA omega-3s that reduce inflammatory markers.
• Extra Virgin Olive Oil: Rich in monounsaturated fats, polyphenols (oleocanthal), a powerful anti-inflammatory compound. Use it as your main cooking oil.
• Berries & Fruits: Blueberries, strawberries, cherries, and oranges are high in flavonoids and vitamin C.
• Leafy Greens & Cruciferous Veggies: Spinach, kale, arugula, broccoli, and Brussels sprouts are packed with fiber, vitamins, and phytochemicals.
• Whole Grains & Legumes: Oats, brown rice, quinoa, lentils, and chickpeas are high in fiber and resistant starch, slow glucose response, and promote healthy gut microbiome.
• Nuts & Seeds: Almonds, walnuts, flaxseed, and chia are source of healthy fats (unsaturated & omega-3), fiber, and magnesium.
• Fermented Foods: Yogurt, kefir, kimchi, sauerkraut promote a healthy gut microbiome that regulates inflammation.
• Herbs & Spices: Turmeric (curcumin), garlic, ginger, and cinnamon are natural anti-inflammatory and antioxidant agents.

‍

Inflammatory Foods to Limit or Avoid

These foods may trigger or worsen inflammation and should be reduced:

• Processed and ultra-processed foods (bacon, sausage, deli meats)
• Sugar-sweetened drinks (soda, flavored energy drinks)
• Refined carbs (white bread, pastries, chips)
• Trans fats (partially hydrogenated oils)
• Excess saturated fats (fatty cuts of red meat, high‐fat dairy in large amounts)
• Highly processed packaged snacks and meals

‍

Pro tip: Always check ingredient lists for hidden sugars, refined oils, and preservatives.

‍

‍

‍

Inflammation is a normal, essential part of the body’s healing and defense mechanisms. However, when inflammation becomes chronic, it contributes to a wide variety of conditions: heart disease, type 2 diabetes, obesity, arthritis, Alzheimer’s, and even some cancers. An anti-inflammatory diet aims to reduce this chronic “low-grade” inflammation through what and how we eat.

Diet plays a powerful role in either promoting or reducing this type of inflammation. Anti-inflammatory diet is not one specific diet but a pattern: one that emphasizes whole, minimally processed foods (especially plant-based), healthy fats, fiber, and limits things that tend to promote inflammation (refined carbohydrates, excess saturated fat, processed foods, etc.).

Benefits of an Anti-Inflammatory Diet

Anti-inflammatory eating patterns are linked to:

• Lower risk of heart disease and stroke
• Improved blood sugar control
• Reduced chronic pain and arthritis symptoms
• Better gut and immune health
• Slower cognitive decline
• Lower levels of C-reactive protein (CRP) and interleukins (IL-6, TNF-α), key inflammation markers in the body.

‍

Foods & Components That Deliver Anti-Inflammatory Benefits

These foods are packed with antioxidants, healthy fats, fiber, and plant-based compounds that calm inflammation:

• Fatty Fish (Omega-3): Salmon, sardines, mackerel, and trout are rich in EPA/DHA omega-3s that reduce inflammatory markers.
• Extra Virgin Olive Oil: Rich in monounsaturated fats, polyphenols (oleocanthal), a powerful anti-inflammatory compound. Use it as your main cooking oil.
• Berries & Fruits: Blueberries, strawberries, cherries, and oranges are high in flavonoids and vitamin C.
• Leafy Greens & Cruciferous Veggies: Spinach, kale, arugula, broccoli, and Brussels sprouts are packed with fiber, vitamins, and phytochemicals.
• Whole Grains & Legumes: Oats, brown rice, quinoa, lentils, and chickpeas are high in fiber and resistant starch, slow glucose response, and promote healthy gut microbiome.
• Nuts & Seeds: Almonds, walnuts, flaxseed, and chia are source of healthy fats (unsaturated & omega-3), fiber, and magnesium.
• Fermented Foods: Yogurt, kefir, kimchi, sauerkraut promote a healthy gut microbiome that regulates inflammation.
• Herbs & Spices: Turmeric (curcumin), garlic, ginger, and cinnamon are natural anti-inflammatory and antioxidant agents.

‍

Inflammatory Foods to Limit or Avoid

These foods may trigger or worsen inflammation and should be reduced:

• Processed and ultra-processed foods (bacon, sausage, deli meats)
• Sugar-sweetened drinks (soda, flavored energy drinks)
• Refined carbs (white bread, pastries, chips)
• Trans fats (partially hydrogenated oils)
• Excess saturated fats (fatty cuts of red meat, high‐fat dairy in large amounts)
• Highly processed packaged snacks and meals

‍

Pro tip: Always check ingredient lists for hidden sugars, refined oils, and preservatives.

‍

Inflammation is a normal, essential part of the body’s healing and defense mechanisms. However, when inflammation becomes chronic, it contributes to a wide variety of conditions: heart disease, type 2 diabetes, obesity, arthritis, Alzheimer’s, and even some cancers. An anti-inflammatory diet aims to reduce this chronic “low-grade” inflammation through what and how we eat.

Diet plays a powerful role in either promoting or reducing this type of inflammation. Anti-inflammatory diet is not one specific diet but a pattern: one that emphasizes whole, minimally processed foods (especially plant-based), healthy fats, fiber, and limits things that tend to promote inflammation (refined carbohydrates, excess saturated fat, processed foods, etc.).

Benefits of an Anti-Inflammatory Diet

Anti-inflammatory eating patterns are linked to:

• Lower risk of heart disease and stroke
• Improved blood sugar control
• Reduced chronic pain and arthritis symptoms
• Better gut and immune health
• Slower cognitive decline
• Lower levels of C-reactive protein (CRP) and interleukins (IL-6, TNF-α), key inflammation markers in the body.

‍

Foods & Components That Deliver Anti-Inflammatory Benefits

These foods are packed with antioxidants, healthy fats, fiber, and plant-based compounds that calm inflammation:

• Fatty Fish (Omega-3): Salmon, sardines, mackerel, and trout are rich in EPA/DHA omega-3s that reduce inflammatory markers.
• Extra Virgin Olive Oil: Rich in monounsaturated fats, polyphenols (oleocanthal), a powerful anti-inflammatory compound. Use it as your main cooking oil.
• Berries & Fruits: Blueberries, strawberries, cherries, and oranges are high in flavonoids and vitamin C.
• Leafy Greens & Cruciferous Veggies: Spinach, kale, arugula, broccoli, and Brussels sprouts are packed with fiber, vitamins, and phytochemicals.
• Whole Grains & Legumes: Oats, brown rice, quinoa, lentils, and chickpeas are high in fiber and resistant starch, slow glucose response, and promote healthy gut microbiome.
• Nuts & Seeds: Almonds, walnuts, flaxseed, and chia are source of healthy fats (unsaturated & omega-3), fiber, and magnesium.
• Fermented Foods: Yogurt, kefir, kimchi, sauerkraut promote a healthy gut microbiome that regulates inflammation.
• Herbs & Spices: Turmeric (curcumin), garlic, ginger, and cinnamon are natural anti-inflammatory and antioxidant agents.

‍

Inflammatory Foods to Limit or Avoid

These foods may trigger or worsen inflammation and should be reduced:

• Processed and ultra-processed foods (bacon, sausage, deli meats)
• Sugar-sweetened drinks (soda, flavored energy drinks)
• Refined carbs (white bread, pastries, chips)
• Trans fats (partially hydrogenated oils)
• Excess saturated fats (fatty cuts of red meat, high‐fat dairy in large amounts)
• Highly processed packaged snacks and meals

‍

Pro tip: Always check ingredient lists for hidden sugars, refined oils, and preservatives.

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