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diet

Anti-inflammatory diet

Diet

Inflammation plays the villain in the epic battle against conditions many of us know well, like Lyme, lupus, Graves’ disease, and Hashimoto’s. If you’ve been a part of the invisible illness community for a while now, this isn’t news to you. It might surprise you to know, though, that obesity can play a big role too—it’s kind of like inflammation’s sidekick. While malnutrition can depress the immune response, studies find that overeating can increase it. In turn, this increased immune response causes the body to generate excessive inflammation, which may lead to a number of chronic diseases. The key to finding the perfect balance—in terms of body weight and inflammatory response—may lie with the anti-inflammatory diet. It’s designed to help your body fight the chronic inflammation associated with many conditions and help you maintain a healthy weight without asking you to make drastic dietary sacrifices. The basic guidelines of this plan include decreasing your consumption of refined carbs and unhealthy fats, and increasing your consumption of whole foods and healthy fats. That means reducing your intake of pro-inflammatory omega-6 fatty acids (things like corn oil, fried foods, snacks in crinkly packages sold in vending machines) and amping up your intake of omega-3s (by eating fresh fish and some seeds and nuts). Additionally, you’ll limit processed foods and added sugar, eat more antioxidant- and fiber-rich fruits and veggies, and include whole grains, legumes, and high-quality protein like eggs, poultry, and fish. The Mediterranean Diet, which often is considered the healthiest diet in the world, is one example of a diet that’s anti-inflammatory in principle. But any diet that is plant-focused can be considered an anti-inflammatory diet. How will you know the anti-inflammatory diet is working? While it’s hard to really tell if your food choices now are reducing your future risk of, say, cancer, chances are you’ll feel healthier and more energetic eating this way. You might also find relief from your acute symptoms of inflammation, like pain and fatigue. That’s definitely a #win.

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Foods to Eat

Fruits and vegetables Whole grains Legumes Soy Full fat dairy (unless you’re sensitive), preferably organic Nuts and seeds Fatty fish and seafood Lean animal protein, like poultry Eggs Herbs and spices like turmeric, garlic, ginger, basil, and parsley Dark chocolate Olive oil Tea (green, black, and white tea, preferably organic)

Foods to Avoid

Sugar-sweetened beverages Fried foods Refined carbohydrates (like white bread, white rice, refined flour products) Processed or charred meat Trans fats and lard Artificial sweeteners Artificial colors, flavors, preservatives Foods to limit Red meat Added sugar Alcohol Cheese Refined vegetable oils

What Studies Say

Science gives the anti-inflammatory diet a big thumb’s up. Many studies have established the link between chronic inflammation and autoimmune diseases, heart disease, and obesity. While this diet is no magic cure, it can do a lot to help your body balance chronic inflammation due to chronic health conditions. Studies have found an anti-inflammatory diet can combat obesity and may relieve symptoms of lupus, such as fatigue. One study even found that it could reduce your risk of early death.

Effort Level

Fruits and vegetables Whole grains Legumes Soy Full fat dairy (unless you’re sensitive), preferably organic Nuts and seeds Fatty fish and seafood Lean animal protein, like poultry Eggs Herbs and spices like turmeric, garlic, ginger, basil, and parsley Dark chocolate Olive oil Tea (green, black, and white tea, preferably organic)

Videos about Anti-inflammatory diet

Books about Anti-inflammatory diet

book

The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health

“Following an anti inflammatory diet has been a game-changer for me—and the elimination of gluten and dairy has been especially transformative. I’m able to manage and control my symptoms by what I choose to eat and I’m eternally grateful for that choice.” —Sondi Bruner, holistic nutritionist and co-author, The Anti Inflammatory Diet & Action Plans So much in life is beyond our control. Managing chronic inflammation and pain doesn’t have to be. From the publishers who brought you the New York Times bestseller Paleo for Every Day, comes the most complete meal plan and cookbook for fighting inflammation through the power of food and nutrition. With The Anti Inflammatory Diet and Action Plans you will reduce inflammation naturally, and heal the conditions that frequently occur as a result, such as arthritis, autoimmune conditions, food allergies, gastrointestinal distress, and more. The Anti Inflammatory Diet and Action Plans makes inflammation a thing of the past by offering: Over 130 delicious, easy-prep recipes that feature affordable ingredients, minimal prep time, and hundreds of useful tips 4 flexible anti inflammatory diet plans to fit your needs and tastes, including choices for Vegan, Paleo, Mediterranean, and Time-Saving diets Knowledgeable guidance from food writer and healthy eating expert, Dorothy Calimeris, as well as holistic nutritionist and food blogger, Sondi Bruner Helpful food lists and nutritional information will help you make smart food choices and stick to your anti inflammatory diet Prepare to cook your way toward better health with The Anti Inflammatory Diet and Action Plans. Your personalized anti inflammatory diet is waiting.

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How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death. The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

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Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever (The Body Love Series)

Celebrity favorite health and wellness consultant Kelly LeVeque shares her secrets for losing weight, attuning ourselves to our bodies’ needs, and freeing ourselves from food drama in this essential wellness guide, which includes 88 delectable recipes! In this inspirational yet practical book, the nutritional consultant and holistic healthcare expert who has helped celebrities such as Jessica Alba, Molly Sims, Chelsea Handler, and Emmy Rossum improve their health and achieve their goals shows you how to get beyond the food drama of cyclical fad diets and feel and look great by eating well. Kelly’s Food Freedom program helps you set yourself up for success, eliminating cravings, mood swings, and other symptoms caused by food drama. Start your day with her Fab Four Smoothies, including a Strawberry Shortcake Smoothie and a Mango Kale Madness Smoothie, which pack protein, fat, fiber, and carbs to balance your blood sugar and keep you full and happy. After breakfast, you’ll thrive with her Fab Four recipes, including Turkey-Stuffed Delicata Squash, Spicy Salmon Nori Burritos, and Anti-Inflammatory Detox Salad, which include the Fab Four food groups—protein, fat, fiber, and greens—that play a role in day-long satiety. Kelly also teaches you how to elongate your blood sugar curve to stay full and happy, and make yourself insulin aware. Kelly has studied the science behind familiar diets to understand how they trigger the body to lose pounds—and why they aren’t sustainable. Instead, she offers a better choice: her four-step Food Freedom program that helps you find your wellness balance between eating enough and deciding how you feel. Once you find your balance, you will lose weight, lose fat, increase lean muscle mass, and drop at least one size. You’ll also enjoy thicker, shinier hair; clear, glowing skin; a remarkable improvement in your overall appearance; reduced joint pain and other inflammations; increased energy; and better sleep. Filled with tips and resources on supplements and cleansing, dozens of delicious, healthy recipes and advice on how to adjust your eating when traveling and on vacation, Body Love is your one-stop resource to living clean and happy!

Podcasts about Anti-inflammatory diet

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Broken Brain with Dhru Purohit: Eat to Beat Illness with Dr. Rupy Aujla

What you choose to put on your plate is one of the most important health interventions you can make. Food not only affects our likelihood of disease, but it can lengthen our lives, change our mood, and even affect the expression of our DNA. By approaching disease with a holistic perspective, of which food is a vital part, we can tackle the root causes of disease and truly live well. On today’s Broken Brain Podcast, our host, Dhru, talks to Dr. Rupy Aujla, an NHS medical doctor and founder of The Doctor's Kitchen, a project to inspire patients about the beauty of food and medicinal effects of eating well. Dr. Rupy is the founder of Culinary Medicine, a nonprofit organization which aims to teach doctors and medical students the foundations of nutrition as well as teaching them how to cook. He is also the author of two bestselling cookbooks The Doctor’s Kitchen and his latest book, Eat to Beat Illness. In this episode, Dhru and Dr. Rupy talk about how our bodies can better fight off illness through eating well. They discuss how we can eat to reduce the risk of brain disease, cardiovascular problems, inflammation imbalance, poor immunity, and even reduce the chances of cancer. They also talk about how we can heal our bodies through simple lifestyle changes including exercise, stress reduction, sleeping well, and finding purpose in our lives. -Dr. Rupy shares how he healed his own heart condition through food and lifestyle intervention (1:45) -The connection between lifestyle and heart disease (5:01) -The impact our diet can have on the function of our brain (11:12) -Foods to support brain health (18:07) -Quality fats for brain health (21:15) -Lifestyle factors and tips for sleep (28:35) -The power of gratitude (33:41) -Exercise and why inflammation in small amounts might be a good thing (36:48) -Mitochondrial support, improving immune function, and boosting immunity (45:05) -The connection between the immune system and gut health (46:58) -Food additives in seemingly healthy foods and how they impact the body (55:12) -Skin health and acne (57:14) -Culinary Medicine (1:00:59) -Eat to beat cancer (1:11:59) -Dr. Rupy’s online course to learn the key aspects of healthy eating that have the biggest impact on your wellbeing (1:14:02) -Learn more about Dr. Rupy and his work (1:16:56)

podcast

Broken Brain with Dhru Purohit: Nutrition First, Practical Tools to Reduce Inflammation and Improve Brain Function with Dr. Elizabeth Boham

If inflammation is implicated in so many diseases, then how do we know we have chronic inflammation? And, once we find out we do have it, how do we know where it’s coming from? Dr. Elizabeth Boham is our guest this week on The Broken Brain Podcast with host and Broken Brain Executive Producer Dhru Purohit. Dr. Boham is the medical director of the Functional Medicine clinic, The UltraWellness Center, that I founded in Lenox, Massachusetts. She is a Functional Medicine trained physician and also a dietitian. Dr. Boham devotes her life to helping people in a way that few others can—as a cancer survivor. And, because of her experience working through this disease and healing herself, she was the first person that Dhru turned to when his mom was diagnosed with breast cancer. She is now healthy, thriving, and cancer free, thanks to Dr. Boham and her compassion and guidance. Dr. Boham also talks with Dhru about inflammation, including how to determine if you have it and places to look for it. She shares how she uses nutrition and other lifestyle modifications to turn her patients lives around every day, and so much more! In this episode, we dive into: How is the Functional Medicine approach different? (3:44) Finding the root cause is a personal journey (7:24) Why increasing movement is a must (10:23) Moving beyond thoughts that hold you back (21:05) Supporting older parents through lifestyle changes (23:28) Practical tools to improve brain health (26:20) Role of butyrates in health (28:42) DHA and how it improves brain health (29:47) Sugar’s impact on the brain (31:24) The importance of sleep and how much we need (36:37) All about inflammation (41:46) What’s the gut’s place in inflammation? (48:07) Nutrition as the first therapy (49:49) Dr. Boham’s personal story with breast cancer (54:05) Three things to do to improve your brain health (59:42)

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