Choose whole, unprocessed foods over highly processed ones. Opt for whole grains, lean proteins, and fresh fruits and vegetables.
Limit the intake of sugary foods and beverages. Check labels for hidden sugars in processed foods.
Include sources of healthy fats, such as avocados, olive oil, and nuts. Minimize intake of saturated and trans fats found in processed and fried foods.
Use anti-inflammatory spices like turmeric, ginger, and garlic in your cooking. These spices have compounds with known anti-inflammatory properties.
Reduce the consumption of processed and red meats, as they may contribute to inflammation. Choose leaner protein sources like poultry, fish, and plant-based options..
Be mindful of portion sizes to maintain a healthy weight. Excess body fat can contribute to inflammation, so maintaining a healthy weight is crucial.
Drink plenty of water throughout the day to stay hydrated. Herbal teas and water-rich foods like watermelon also contribute to hydration.
Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi. These foods support a healthy gut microbiome, which is linked to reduced inflammation.
These diets emphasize whole foods, lean proteins, and healthy fats while minimizing processed foods.
Incorporate foods rich in antioxidants, such as berries, leafy greens, and colorful vegetables. Include fatty fish like salmon, mackerel, and sardines, which are high in omega-3 fatty acids.