How To Introduce Anti-Inflammatory Foods Into Your Diet

Written by: Kaylie Ricks

Incorporating more anti-inflammatory foods into your diet will help to boost your health and vitality! From colorful fruits and veggies to nourishing spices and omega-3 rich foods, NOW is the perfect time to kickstart your journey to reducing inflammation and feeling amazing from the inside out. Sorry to break it to you, ladies, but bloat and inflammation is NOT normal! Read below to find out how you can eat more mindfully and add vibrant, inflammation-fighting food to your lifestyle.

Let's nourish our bodies, embrace wellness, and thrive together!

How to realistically include more anti-inflammatory foods into your diet

1. Focus on addition, not subtraction

Instead of demonizing foods that are inflammatory or less nutrient-dense (which research supports can still be included in moderation), focus on adding anti-inflammatory foods into your meals and snacks

2. Zoom out

Instead of trying to make every food you eat an anti-inflammatory food, try including more foods from the list below throughout your overall day and week. It's your overall eating pattern that matters most, not each isolated food.

3. Spice things up

Take your existing snacks and meals and try incorporating more anti-inflammatory herbs, spices, and seasonings. Like turmeric and black pepper to grains, herbs to salads, and cocoa powder or cinnamon to smoothies and oats.

4. Make simple swaps

Experiment with trying simple swaps, like switching to extra virgin olive oil.

5. Start small

If your diet is mostly meat and potatoes, start by adding one serving of veggies with that meal or incorporating fatty fish 1-2x per week, like salmon or tuna.

6. Add color

Fruits and vegetables are a big part of an anti-inflammatory diet, and by adding some colorful produce to your plate, you're adding more anti-inflammatory nutrients.

Inflammation is a real thing (although not always a bad thing!), and anti-inflammatory foods like fruits, vegetables, herbs, spices, fatty fish, and healthy fats can help combat various signs and symptoms of inflammation.

Here are a list of anti-inflammatory foods you can try consuming more of:

Avocado, avocado oil, extra virgin olive oil
Berries, cherries
Vegetables (beets, broccoli, spinach, kale, collards, mushrooms, artichoke hearts)
Cinnamon
Turmeric
Omega-3 fats (salmon, tuna, walnuts, flaxseed, fish oil)
Garlic
Dark chocolate
Ginger
Green tea