Anti-Inflammatory Diet:
You get out what you put in!
Eating mindfully with fresh, unprocessed foods can help reduce inflammation in the body and promote a healthy lifestyle. Inflammation can play a role in diseases like obesity, type 2 diabetes, heart disease, arthritis, cancer, IBS, and Alzheimer’s. An anti-inflammatory diet focuses on foods that don’t cause inflammation. These foods are high in fiber, healthy fats, and are not processed. Changing your whole diet might seem hard at first, so start with small changes. Over time, these changes can become good habits.
Probiotic Foods:
These foods help improve the good bacteria in your gut, reduce inflammation, and can ease pain from conditions like IBS and rheumatoid arthritis. Examples:
- Yogurt
- Kefir
- Kimchi
- Sauerkraut
- Kombucha
- probiotics in pill form
Prebiotic Foods (Food for your gut bacteria):
These foods help your immune system, improve bone strength, and reduce inflammation. Examples:
- Asparagus
- Raw honey
- Jicama
- Sprouted whole grains
- Prebiotics in supplements
- Apples
- Garlic
- Onions
- Carrots
Spices:
- Turmeric
- ginger
- oregano
- rosemary
- clove
- cumin
- cayenne
Macronutrients:
· Fats (good types): Olive oil, nuts, seeds, avocado, avocado oil, sunflower oil, fish
· Carbohydrates: Foods like whole grains and fruits
· Protein: Legumes, nuts, seeds, lean meats, wild-caught fish
Supplements:
Magnesium, Vitamin B2, Omega-3 (fish oil), Vitamin D3, Coenzyme Q-10.
***Important Note: Always talk to your doctor before taking new supplements to make sure they’re safe with your current medications.***
