As someone with lactose intolerance and celiac disease, I know very well the art of dealing with sensitive stomachs. But when I woke up with pain in my back last year that wouldn’t go away, I knew it was more of a stomach problem and I went to the ER. After six hours and many tests, the doctors told me that the cause of my pain could be inflammation in my GI tract, and that I should change my diet and see a gastroenterologist. Let’s just say, between the month-long wait list just to be seen and my hatred of “food,” the past eight months have been filled with stress, pain and tears. This is why I decided to change my diet and focus on eating foods that fight chronic inflammation. Spoiler: As a result of these changes, my stomach hasn’t gotten better, and (money!) I’ve seen a huge improvement in my skin and eczema.
Brief disclaimer: The correct anti-inflammatory diet will vary from person to person, this list is not a substitute for medical or professional advice. If you think you’re struggling with inflammation, it’s important to see a health professional. In the same way, we can all benefit from feeding ourselves well, the foods below are full of nutrients, which are loving. Keep reading to learn the top seven anti-inflammatory foods that my doctor suggested I add to my diet to fight chronic inflammation, and how I’m incorporating them into my life.
1. Salmon
The Mediterranean diet is considered to be the best food there is, and it is one of the best things for reducing inflammation. “The Mediterranean diet has also been shown to be anti-inflammatory because it focuses on a diet rich in omega-3 fatty acids,” Julia Zumpano, registered dietitian, told Cleveland Clinic. Science supports this claim: Education It has been shown that omega-3 fatty acids reduce the response of macrophages, which are immune cells that live in the tissues of the body and play an important role in promoting inflammation.
A good source of omega-3 fatty acids is fatty fish, and salmon is one of them best source get out of there. I love all seafood, but when it comes to fish, salmon is one of my favorite and go to meals these days. It pairs well with anything: in a BLT for lunch, which is turned into pasta, on top of a salad, with rice and avocado or roasted potatoes, and more. Plus, eat salmon regularly—regardless of whether you’re fighting chronic inflammation—can help improve heart and eye health, aid digestion, and support the immune system and fertility.
2. Olive oil
I’m substituting dairy-free and vegan butter for olive oil because it is Packed with anti-inflammatory properties. There are a plethora of healthy monounsaturated fats in olive oil, but the most famous is oleic acid. Analysis has shown that oleic acid can inhibit inflammatory markers such as C-reactive protein (CRP) and interleukin (IL)-6. When these signals are triggered, they tell your body to go into overdrive, thus creating inflammation. Olive oil also contains oleocanthal, a powerful antioxidant have found to decrease or diminish inflammation.
3. Wealth
Eggs are one of the best snacks out there, but I’m a sweet girl, so I sleep on salty foods that everyone likes. Of course, that’s about to change: I stock my pantry with walnuts, macadamia nuts, almonds, and cashews. Depending on Mayo Clinic, nuts are a great source of protein and are rich in nutrients that promote good heart health and fight inflammation. These include monounsaturated fats, omega-3 fatty acids, and fiber — more proven to help reduce inflammation. So sometimes I miss my sweet tooth, my gut and digestive system will thank me for having fruit when I get that craving between meals.
4. Avocado
The internet’s favorite fruit can also help reduce inflammation. Avocado is full of food and antioxidant and anti-inflammatory compounds, such as vitamins C and E, carotenoids, and phenolic compounds. These things have been found to have significant antioxidant, neuroprotective, and cardioprotective benefits. In addition, an article published in Healthline says that eating avocado regularly can help improve the body’s immune system and fight inflammation better. Whether you spread it on toast, DIY avocado pudding, or use it to enhance a meal, rest assured that we can all enjoy avocado, as we know it is delicious and healthy. good for us.
5. Tomatoes
I always reach for tomatoes in hot weather, but it’s time to break that habit and enjoy the health benefits of these fruits all year round. Depending on study published in PubMed, tomatoes are loaded with polyphenol compounds that have shown natural anti-inflammatory effects in humans. In addition, fruits with different colors of red, blue and purple contain anthocyanins, powerful polyphenol compounds, and natural antioxidants. There is tons of tomatoes There that can fight inflammation, but those I rely on include strawberries, raspberries, blackberries, and grapes. I keep them in the fridge so I have them whenever I need a snack or am in the mood for a homemade smoothie.
6. Vegetables
Adding green leafy vegetables to your diet is important, but not all green leafy vegetables are created equal. When it comes to reducing inflammation, dark green leafy vegetables like spinach are the right choice. Vegetables are rich in beta-carotene – a powerful antioxidant known for its anti-inflammatory properties as well ability to make the skin glow. “Education High levels of beta-carotene in the blood are associated with low levels of a marker called C-reactive protein (CRP), “Kim Yawitz, nutritionist and gym owner, explained . Eat This Not That. The good news about spinach is that it pairs well with any type of diet, so it’s easy to incorporate into your diet. I like to add raw vegetables to sandwiches or salads or cook it with banana pepper and olive oil and use it as a side dish for dinner or as an addition to pasta.
7. Raw garlic
Garlic isn’t just a delicious addition to your pasta dish, it is A proven anti-inflammatory diet. Analysis The sulfur compounds in garlic have been shown to have the ability to reduce symptoms, protect the immune system better, and boost antioxidants. Also, garlic too quercetin– a member of the flavonoid family and a powerful antioxidant – which can help the body fight inflammation.
I will admit that learning all of these things is music to Italian ears—I already put garlic in everything! But this year, I’m focusing on eating more raw garlic to experience it in its natural form and reap all the benefits it has to offer. I’ll add raw garlic to salads, mix it with my favorite dairy-free cheese, add it to tuna or chicken salad, and more. Don’t sleep on raw garlic, people—it’s so delicious and perfect for any meal.
