The Essentials of an Anti-Inflammatory Diet

Vegetables and Fruits: Study after study continues to show that a high intake of vegetables and fruits offers significant protein against cancer, heart disease, and other chronic diseases. Low in calories and rich in antioxidants, vitamins, minerals, and phytochemicals, vegetables and fruits are the cornerstones of an anti-inflammatory diet. Eating a variety of produce, from leafy greens to carrots to berries, provides the nutrients essential for a vibrant and strong life.

How to Eat It: Create the habit of including a vegetable or fruit at every meal and snack! The more you practice adding produce to your meals, the easier it will become, and the better you will feel!

Pro Tip: Fresh and frozen produce provide more health benefits than canned or dried versions.

The Right Fats: Monounsaturated fats, such as extra-virgin oil and avocado oil, are high in oleic acid and polyphenols, providing significant anti-inflammatory properties.Omega-3 fatty acids are essential for regulating the production of pro and anti-inflammatory compounds.

How to Eat: Use Extra Virgin Olive Oil as your primary fat in food preparation, including as salad dressing. Fatty fish such as sardines, mackerel, and wild salmon are the best sources of omega-3 fatty acids rich in EPA and DHA.

Pro Tip: Eat fish 2 to 3 times a week to help keep inflammation in check. Supplement with fish oil.

Whole Grains: Whole grains are rich in fiber, antioxidants, and phytochemicals, helping to reduce cholesterol levels, promote digestive health, and reduce chronic inflammation. Grains such as brown rice, barley, quinoa, millet, and wheat berries support a healthy gut microbiome, helping to reduce inflammation.

How to Eat It: Step up your whole-grain game and experiment in the kitchen with barely, millet, and wheat berries! Include cooked barely-in green salad for a nutrient-dense energy boost, top baked goods with raw millet for an extra crunch, and add cooked wheat berries to soups.

Pro Tip: Cooked grains such as rice, barley, or quinoa can be frozen and reheated for leftovers.

Plant-Based Proteins: Vegetable proteins such as beans, legumes, nuts, and seeds are high in fiber, magnesium, and phytonutrients. Studies have shown magnesium can help reduce inflammation—vegetable protein beneficial phytonutrients.

How to Eat It: Add to salads, soups, or as a side dish.

Pro Tip: You can add white or cannellini beans to a smoothie. Just ¼ cup gets you all the benefits, including added protein and fiber, and you won’t taste them. That’s a win-win!