How To Eat An Anti-Inflammatory Diet

Inflammation is the root of disease, so eating an anti-inflammatory diet is key! Worldwide 3 in 5 people die from chronic inflammatory diseases. [1] The best way to fight inflammation in the body is not through medication… it’s through your diet! But what foods should you incorporate to decrease inflammation? What foods should you limit?

Keep reading to learn more!

Anti Inflammatory Diet

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What Is Inflammation?

Inflammation is the body’s way of protecting itself from injury, infection or illness. When it’s inflamed, it’s a sign that something is wrong. It can be caused by a wide range of things, such as: diet, smoking, injury, environmental toxins etc… Obesity, lack of sleep and long-term stress can also lead to chronic inflammation.

But don’t worry – you don’t have to live with inflammation forever! You can make lifestyle changes to decrease inflammation in the body. By making conscious diet changes you can improve your health & wellbeing!

Inflammation can usually be spotted by 5 main symptoms: [2]

  1. Redness
  2. Swelling
  3. Heat
  4. Pain
  5. Loss of function

Reducing inflammation in the body is one of the best ways to positively improve your well-being.

What Diseases Are Linked To Inflammation?

Chronic inflammation is linked to a long list of health conditions, chronic diseases, and chronic conditions: [3]

  • Psoriasis
  • Anxiety/Depression
  • Carpal tunnel
  • Rheumatoid arthritis
  • Heart disease and heart attacks
  • Eczema
  • High blood pressure
  • Alzheimer’s disease
  • Asthma
  • ADHD
  • Crohn’s disease
  • Diabetes
  • Kidney disease
  • Colitis
  • Migraines
  • Cancer
  • Stroke
  • Inflammatory bowel disease
  • Metabolic syndrome
  • Parkinson’s disease
  • Hashimoto’s thyroiditis
  • Lupus

… and the list goes on.

Foods Drinks To Eat For An Anti-Inflammatory Diet

Foods/Drinks To Eat For An Anti-Inflammatory Diet

It’s essential to focus on nutrient-rich foods, full of vitamins, minerals, antioxidants and healthy fats.

As always, opt for organic.

A fresh, organic, whole foods, predominantly plant-based diet is best. When shopping, look for a variety of colors – eat the rainbow. The Mediterranean diet is also touted to be very anti-inflammatory because it focuses on real, whole-foods and healthy fats. Eating high-quality food is important for a healthy lifestyle – your dietary choices matter!

Foods/Drinks To Limit For Inflammation

Some people claim that the nightshade family of produce (like potatoes) is linked to inflammation, however, this is not supported by extensive evidence. If you believe you’re personally sensitive to nightshades, it’s best to avoid them.

Other Tips To Reduce Inflammation

  • Exercise, exercise, exercise daily! Make it a priority to sweat & move your body every single day.
    • Yoga is a great way to mitigate inflammation, control stress levels, and improve weight loss. [4]
  • Sauna, if you have one available (like at a local gym)! This can also support your immune system.
  • Get a good night sleep of at least 7-9 hours
  • Stay well-hydrated with filtered water (you can learn more about water filters here)
  • Incorporate a high-quality multivitamin
  • Acupuncture can help! [5]
Low Inflammation Diet

Example Anti-Inflammatory Diet Meal Plan

As always, eat about 3 balanced meals per day, and 1-3 snacks as needed. It’s never a good idea to starve yourself all day and eat one large meal – restricting too much can do more harm than good. Some studies have shown that eating one meal a day increases fasting blood sugar levels and leads to extreme hunger. [6]

1) Breakfast

  • Chia seed pudding with cinnamon & almond milk
  • Unsweetened oatmeal with a tablespoon of peanut butter
  • Fresh fruit
  • Green tea

2) Snacks

  • Bell peppers with hummus or guacamole
  • Handful of nuts
  • Berry smoothie
  • Apples with peanut butter and cinnamon

3) Lunch

  • Chickpeas or beans with brown rice
  • Kale and spinach salad with tomato, olives, mixed veggies, olive oil & balsamic vinaigrette

4) Dinner

5) Dessert

  • Dark chocolate (80%+ cacao)
  • Fresh fruit, like watermelon, pineapple, strawberries…
  • Baked peaches

6) Drinks

  • Filtered water with a squeeze of lemon or lime
  • Unsweetened seltzer with mashed fruit
  • One glass of red wine in moderation (instead of beer)

Gluten-Free Anti-Inflammatory Diet – Frequently Asked Questions

Click on the below healthy eating FAQs to learn more!

What is inflammation?

Anti Inflammatory Diet

Inflammation is the body’s way of protecting itself from injury, infection or illness. When it’s inflamed, it’s a sign that something is wrong. It can be caused by a wide range of things, such as: diet, smoking, injury, environmental toxins etc… Obesity, lack of sleep and long-term stress can also lead to chronic inflammation.

What diseases are linked to inflammation?

Anti Inflammatory Diet

There are many diseases linked to inflammation, such as psoriasis, anxiety, carpal tunnel, arthritis, heart disease, high blood pressure, and more.

What should you eat on an anti-inflammatory diet?

Anti Inflammatory Diet

On an anti-inflammatory diet, focus on eating predominantly plant-based food groups. Incorporate foods like fresh organic fruit, cruciferous vegetables, beans, nuts, seeds, olive, turmeric, and more.

What foods should you avoid on an anti-inflammatory diet?

Anti Inflammatory Diet

If you’re eating an anti-inflammatory diet, make sure you limit: processed foods, artificial sugar, highly-refined oils (like canola, corn, soybean, sunflower), alcohol, fried foods, and more.

Simply put, you have the power to reduce inflammation in your body through diet & lifestyle changes. Remember what goes in, on & around your body matters. Take control of your health today.

Do you struggle with inflammation?

Let me know your thoughts! You can watch our web story here.


Want to read more? Check out my other articles here!

Information on anti-inflammatory diet from: Healthline, Harvard

Copyright In On Around LLC 2021 ©. The statements made on this website have not been evaluated by the FDA (U.S. Food & Drug Administration). They are not intended to diagnose, treat, cure, or prevent any disease. The information provided by this website should not be used as individual medical advice and you should always consult your doctor for individual recommendations and treatment.

About Catherine Power

Catherine Power is the Founder and CEO of In On Around. She is a Harvard-educated Ingredient Safety and Environmental Toxins expert. Catherine has a background in Food Science, Personal Care Quality, and Regulatory Compliance.

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