The Easy Anti Inflammatory Diet: Fast And Simple Recipes For The 15 Best Anti
Help relieve chronic inflammation with quick, easy recipes
Learn to help ease inflammation with the right foods. The Easy Anti Inflammatory Diet cookbook makes it simple, with tempting recipes that come together quickly and are built around wholesome, soothing ingredients.
- Comprehensive guidance–Learn the basics of how inflammation works in your body and how the anti inflammatory diet can help.
- Plenty of options–Try out more than 90 straightforward, low-effort dishes that only require five main ingredients and 30 minutes to make.
- The anti-inflammatory ingredients master list–Find out which 15 ingredients are most effective at fighting inflammation and which ones to avoid.
- Bonus time-saving tips–Learn how to plan meals in advance, batch prep ingredients, get creative with leftovers, and more.
Find relief from inflammation with an anti inflammatory diet guide that makes it simple to change your habits and your health.
White Bean And Chicken Chili With Winter Veggies
This recipe uses some of the best vegetables that winter has to offer: leeks, potatoes, Brussels sprouts, and beans. Its extremely forgiving however, so feel free to include additional vegetables or swap an ingredient out for another favorite. Make it vegetarian by removing the chicken and using vegetable stock. Find the recipe here.
Why Reducing Inflammation Is Important
Reducing chronic inflammation in your body is so important because it’s not meant to be there. When it’s present your body may not be functioning to its full potential and you may not feel your best. By reducing inflammation, you can reduce or help inflammatory-caused issues like those above.
Above all, when you’re free of inflammation you feel your best. When you feel your best, you live in your purpose and your cup is overflowing to help others. And that just creates a ripple effect!
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Benefits Of Following An Anti
Combining an anti-inflammatory diet with sufficient amounts of exercise and sleep can help with the following:
- Improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders
- Reduced risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
- Reduction in inflammatory markers in your blood
- Better blood sugar, cholesterol, and triglyceride levels
Simple Anti Inflammatory Diet
An anti inflammatory diet is a way of eating that helps reduce chronic inflammation in your body. By following an anti inflammatory diet meal plan and making anti inflammatory recipes, you can reduce symptoms and hopefully heal auto-immune diseases, regulate your cycles, reduce anxiety, bloat and so much more.
all of this information has been pulled from Women Code, The Period Repair Manual, my functional medicine doctor and my health coach .
Also Check: New York Times Recipe Box
Takeaways For An Anti Inflammatory Diet
I know that was a lot, so I wanted to share a list of the most important take aways:
- Eating an anti inflammatory diet is more than just a “diet”, it’s a means of feeling better and living your best life.
- Chronic inflammation can result in chronic issues like period problems, headaches, mood disorders, auto-immune diseases and more.
- When chronic inflammation is present in the body, the immune system messengers insert themselves in the “conversation” with our hormone messengers, resulting in “hormonal miscommunication.”
- The foods that generally reduce inflammation are: vegetables, fruits, whole grains, healthy fats, spices, fermented foods, bone broth, beans and legumes.
- the foods that can cause inflammation are sugar, alcohol, gluten, dairy and vegetable oils.
- Everyone’s body is different and that means certain foods can be inflammatory for you. Take the EverlyWell food sensitivity test to know how your body reacts to food.
- Focus on eliminating inflammatory foods and focus on healing your gut through probiotics and supplements.
- Follow the 90-10 rule to find balance and remove black and white rules.
Foods To Avoid To Lower Anti
These are foods you should generally avoid when trying to reduce anti-inflammatory markers.
- fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
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What Are The 5 Worst Foods For Inflammation
Oat Porridge With Berries
Oats with berries delivers high doses of prebiotics, antioxidants, and fiber.
Oats are high in a type of fiber called beta-glucans. Beta-glucans are an important prebiotic for the gut bacteria Bifidobacterium, which reduce diabetes-related inflammation and obesity.
Prebiotics help the healthy gut bacteria to flourish, which can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially high in anti-inflammatory polyphenols called
A quinoa and citrus fruit salad is gluten-free and great for people on a vegan diet. Quinoa contains lots of protein and nutrients.
Add citrus fruits, such as lemon, lime, or grapefruit, to the salad for an antioxidant boost. Citrus fruits are full of vitamin C, which is that can also help renew other antioxidants in the body.
Vitamin C also helps the body absorb iron from plant-based sources, such as spinach and quinoa.
Quinoa is easy to cook and store, so people can prepare it ahead of time and keep it in the fridge until needed.
It is easy to make trail mix at home by mixing together nuts and seeds.
This is a versatile snack because people can mix different types of nuts and seeds together depending on their prefrences.
Nuts and seeds are high in omega-3, protein, and healthful fats. Try adding goji berries, which are high in vitamin C.
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Foods That Help Reduce Inflammation:
Some of the most impactful anti-inflammatory foods are: turmeric, ginger, parsley, berries , fatty fish rich in omega-3 fatty acids such as salmon, sardines, and mackerel, broccoli, avocado, green tea, peppers, mushrooms, dark chocolate, cherries and more.
Incorporating anti-inflammatory recipes in your diet can help keep your inflammation low.
In addition, foods that generally dont cause inflammation are fresh fruit and vegetables and quality grass-fed, pasture-raised, or wild caught animal protein. Essentially, whole foods.
Foods that cause inflammation are processed foods , dairy, processed grains in excess , alcohol, vegetable oils and processed seed oils, nuts and seeds eaten in excess, fruit high in sugar consumed in excess, processed sugars including cane sugar, pure maple syrup, honey, etc.
While some people are more prone to inflammation than others, you can lower your inflammation through diet and lifestyle choices.
To learn more about inflammation, check out Erin Holts podcast: New Years Resolutions, Carb Fear, Keto for Women, Anti-Inflammatory Diets.
Generally Speaking On An Anti
According to Brogan and other, here are some basic guidelines you should follow for an anti-inflammatory “diet”:
Consume plenty of vegetables and fruits. Generally speaking, this goes along with the anti-inflammatory principle of sticking to foods that are as close to their natural states as possible.
Consume whole grains, as opposed to refined carbohydrates like pasta, white bread, and white rice.
Consume foods rich in omega-3 fats, like flaxseeds, chia seeds, and fish oil.
Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
Make oily fish your primary protein. Consume alcohol, processed meat, and dairy rarely.
Avoid processed foods and refined sugars.
Cut out trans fats completely.
Like the Mediterranean diet %7CAMP%7C0& xs=1″ rel=”nofollow”> a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.
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Arthritis Cookbook Includes Everyday Recipes For Anti
I created wonderful easy anti-inflammatory recipes for everyday cooking and these recipes will feed the entire family. My arthritis cookbook shows you howfood can help fight inflammation! Start cooking healthy in your kitchen because what you eat can make a difference! Youll love my everyday arthritis recipes!
When I appeared on The 700 Club with this cookbook, one of their favorite arthritis recipes was the Southwestern Sweet Potato Salad recipe. I make it year round as it is that good.
In My Quest To Understand Nutritional Sources Of Inflammation I Spoke With Registered Dietitian Kristen Brogan Of Wellness Platform On Target Living
The point of an anti-inflammatory eating pattern is not to lose weight, so it’s not really a “diet” in the conventional use of that term. According to Brogan, an anti-inflammatory eating pattern includes foods that can naturally lower inflammatory markers in the body. In plainer words, an anti-inflammatory diet is simply one that won’t make your body fire off an immune response.
“Foods arent inflammatory markers per se, but can indirectly raise inflammatory markers in the body,” explained Brogan. Examples of foods that can indirectly raise markers include sugar, which can increase inflammation in the body because of the excess fructose that accumulates and causes an imbalance in insulin and blood glucose. Other ingredients shown to “increase inflammatory markers” include trans fats, an excess of vegetable oils, processed animal proteins, and alcohol these should be consumed in moderation.
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How To Eat An Anti Inflammatory Diet During The Holidays:
Because of my anti inflammatory lifestyle, going to gatherings, especially holidays can be tricky. Obviously it’s okay to indulge on the holidays , but if you’re hoping to stick to anti inflammatory foods, or have to because a severe intolerance , then it’s great to have options that meet your needs.
I’m a food blogger first and foremost so my food needs to taste GOOD! That’s why I created all of these yummy recipes that are anti inflammatory!
Anti inflammatory diet recipes for the holidays:
Healthy And Delicious Anti
For more anti-inflammatory foods check out my 7-day anti-inflammatory Mediterranean meal plan.
An anti-inflammatory diet is based on limiting your bodys exposure to foreign antigens while increasing the intake of beneficial nutrients especially nutrients that have anti-inflammatory effects. And thats exactly what these recipes are all about: wholesome dishes that are good sources of vitamins, minerals, antioxidants, probiotics, and anti-inflammatory fatty acids. You know, all the good stuff! Also every single recipe is bonafide DELICIOUS!
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Food Sensitivity Tests For Your Body:
We know gluten and dairy are the most common food sensitivities, but you can also have food sensitivities specific to your body. It’s important to know how your body specifically reacts to foods because we’re each unique. A food sensitivity occurs when a food upsets your gut bacteria and inflames your gut lining, causing your immune system to make those inflammatory messengers.
I took an EverlyWell food sensitivity test back in January and found three major foods were extremely inflammatory for my body: almonds, eggs and egg whites. I removed those three foods from my diet and found my anxiety decreased, acne was reduced, gut and IBS nearly healed and much more.
There are two great things about knowing what food sensitivities you have. The first is that knowledge is power. Once you know, you can simply eliminate or reduce that food to decrease inflammation. The second is that you can reverse food sensitivities once you know what they are??
To reverse food sensitivities: Get a test done, avoid highly sensitive foods, rebuild your gut flora through a probiotic supplement and fermented foods and eat gut-healing supplements like bone broth and glutamine.
After doing all of the above for 10 months I took another food sensitivity test and was SO EXCITED to see that all three of my high sensitivities were lowered.
Note: I was given another food sensitivity test by EverlyWell for this post. It is not sponsored and all opinions are my own.
Essential Tools For Healthy Cooking
A good blender and skillet will make preparing many of these recipes easier. And because these recipes make one serving, using a toaster oven for dishes that need to be roasted or baked can be more convenient. Here are the top performers from Consumer Report’s tests.
Rachel Meltzer Warren
Rachel Meltzer Warren, MS, RD, is a freelance writer based in the New York area who contributes to Consumer Reports on food and nutrition topics.
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What Is An Anti
An anti-inflammatory diet follows some simple principles:
- Eat a variety of fruits and vegetables
- Minimize bad fats
- Include omega-3 fatty acids
- Sharply decrease or eliminate refined flours and sugars
- Increase consumption of whole grains
- Avoid processed foods
- Add spice to combat inflammation
This diet is very similar to a Mediterranean diet that features plenty of olive oil, wild-caught seafood, and very few refined sugars and flours. Dr. Andrew Weil is one of the modern-day proponents of the anti-inflammatory diet. In the early 1970s, Dr. Weil wrote a book called The Natural Mind. This book began his life-long exploration into integrated medicine and natural ways of helping the body to heal itself.
Today, Dr. Weil is director of the Center for Integrative Medicine of the College of Medicine at the University of Arizona. His focus is on holistic care for not only optimal health but also to treat disease. To that end, Dr. Weil created an anti-inflammatory diet food pyramid.
Baked Tilapia With Pecan Rosemary Topping
We love the simplicity of this dish, as well as how much you can customize it. Healthline notes: Whats great about this recipe is that its quick enough for a weeknight dinner with the family, but can also be served as a fancier dish. If avoiding gluten, choose gluten-free breadcrumbs for this recipe. If youre not a tilapia eater, trout or cod would work well in this recipe.Find the recipe here.
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Warming Ancient Grains Breakfast Bowl
Wake up to this warm breakfast bowl on a cold winter morning! Made with ancient grains , coconut water or nut milk, and anti-inflammatory spices like cinnamon and clove, this is a meal that is as hearty and satisfying as it is good for you. Prep many of the ingredients ahead of time to make it easy to grab in the morning and reheat. Find the recipe here.
Why I Eat An Anti Inflammatory Diet
I call this my anti inflammatory diet because that’s the most simple term. However, it’s so much more than a diet for me. It’s a way of living, it’s medicine, it’s a way to heal your body and feel your best. This way of eating is helping me reverse my PCOS symptoms, leaky gut, IBS, acne and anxiety. On top of eating anti inflammatory foods, I’ve also been eating MORE healthy, real food. The more nutrient-rich food we eat, the more nutrients our bodies absorb!
As a result, my work and relationships have thrived and I feel like Im finally walking in my purpose.
I want to note, it’s not black and white like most “diets.” This is just simply the way I like to eat and principles I follow to feel my best. I don’t feel guilty if I don’t follow “rules”.
I eat this way because it makes me feel my best and heals my body. When you think about it this way, it makes eating this “diet” so much easier. It stops becoming a way to look better and starts becoming a way to feel better. I make food decisions that serve my body, not my body image.
My cookbook is now available!
This book is full of 100+ simple, gluten free, dairy free recipes for feeling your best and feeding your family good, healthy food.
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Yogurt Parfaits With Raspberries And Chia Seeds
In this yogurt parfait recipe, the yogurt is layered with a chia seed mixture. Chia seeds are nutritional powerhouses, packed with fiber, protein, and anti-inflammatory omega-3 fatty acids. The seeds are mixed with raspberries for a jam-like consistency here, but feel free to use any ripe berries or fruits you like for the same effect! Find the recipe here.
Symptoms Of Chronic Inflammation
I always recommend talking to your doctor first, but there are some tell tale signs that should be a red flag.
- digestive issues
- headaches
- trouble sleeping
- trouble losing weight and more
You can also do blood work to test for the presence of inflammation in your body. Your CRP and GGP numbers are markers for inflammation. You can read my blood work results here.
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Polenta With Wild Mushroom Bolognese
Cheesy polenta serves as the base to this wild mushroom Bolognese sauce. The wild mushrooms produce immune-boosting benefits, while potentially aiding in weight loss. Because most of the vegetables are pulsed in a food processor, grinding them into small pieces, this is a great way to incorporate extra healthful ingredients into a meal, especially for the non-veggie-lovers in the crowd! Find the recipe here.