10 Best Anti-Inflammatory Foods You Should Be Eating

Are you looking for a powerful way to boost your health? Let’s shine a spotlight on the anti-inflammatory diet. This isn’t just about eating well, it’s about choosing foods that can help dial down inflammation. You see, long-term inflammation has been linked to health problems like heart disease and Alzheimer’s, but the right diet can help fight it off.

Think of the anti-inflammatory diet not as a temporary fix, but as a lifestyle change. It’s packed with delicious, everyday foods—juicy fruits, hearty grains, fish rich in good fats, and a rainbow of fresh veggies. These aren’t just tasty—they’re foods that work hard for your health. Ready to dive into the top anti-inflammatory foods? Let’s uncover the secrets of how they can help protect your health.

What are anti-inflammatory foods and why are they important?

Anti-inflammatory foods are specific types of foods that are known to reduce systemic inflammation within the body. These foods are essential as they help to counterbalance the inflammation caused by environmental factors such as stress, poor diet, or lack of exercise, which, if unchecked, can lead to chronic inflammation and health issues like heart disease, diabetes, and arthritis.

Top ten anti-inflammatory foods

The top ten anti-inflammatory foods everyone should incorporate into their diet are:

1. Berries

These fruits are packed with fiber, vitamins, and minerals and are known for their anti-inflammatory properties, particularly due to the presence of antioxidants known as anthocyanins.

2. Fatty Fish

Filled with omega-3 fatty acids, fish like salmon, mackerel, and sardines can significantly reduce inflammation and support heart health.

3. Broccoli

Rich in antioxidants and vitamins, broccoli is one of the best anti-inflammatory vegetables.

4. Avocados

They are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.

Image of an avocado cut in half. Source: Pexels
Image source: Pexels

5. Green Tea

This beverage has been celebrated for its anti-inflammatory and antioxidant benefits.

6. Peppers

Both bell peppers and chili peppers are rich in vitamin C and antioxidants.

7. Turmeric

This spice contains curcumin, a potent anti-inflammatory compound.

8. Cherries

Both sweet and tart cherries are packed with antioxidants that fight inflammation.

9. Dark Chocolate

It’s not only delicious but also contains antioxidants that reduce inflammation.

10. Extra Virgin Olive Oil

Renowned for its anti-inflammatory properties, it’s a staple in the Mediterranean diet.

How do anti-inflammatory foods impact our health?

Anti-inflammatory foods significantly impact our health by reducing inflammation, a key factor in many chronic diseases. They provide vital antioxidants and polyphenols, substances that actively combat inflammatory processes. By incorporating these foods into our diet, we support cardiovascular health, promote a robust immune system, and contribute to overall well-being.

Foods that cause inflammation

The following are foods that are known to cause inflammation and should be avoided:

  • Sugary Drinks: Sodas and other sweet beverages.
  • Refined Carbohydrates: White bread, pastries, and other foods made from refined grains.
  • Fried Foods: French fries, fried chicken, and other deep-fried items.
  • Red Meat: Beef, pork, and lamb.
  • Processed Meat: Hot dogs, sausage, and other processed meats.
  • Margarine: High in trans fats.
  • Lard and Shortening: Used in baking and cooking.
  • Junk Food: Cookies, candy, chips, and other high-sugar, high-fat snacks.
  • Alcohol: In excess, can cause inflammation.
  • Certain Dairy Products: For some people, dairy can trigger an inflammatory response.

Adopting an anti-inflammatory diet

Looking to dial down inflammation? Then aim for a balanced, wholesome diet. A perfect example of an anti-inflammatory eating plan is the Mediterranean diet. Packed with colorful fruits, crunchy veggies, hearty whole grains, nuts, fish, and nourishing oils, it’s the epitome of healthy eating.

Opting for more natural, minimally processed foods won’t just lower inflammation—it can also significantly improve your physical and mental well-being. As Dr. Hu puts it, “A nutritious diet isn’t just about dodging chronic illnesses. It’s also a powerful mood booster and a stepping stone to a better quality of life.

Frequently asked questions (FAQ)

Got more questions about the top anti-inflammatory foods? Check out some commonly asked questions about this topic below.

What are some examples of top anti-inflammatory foods?

Examples of top anti-inflammatory foods include berries, fatty fish, broccoli, avocados, green tea, peppers, turmeric, cherries, dark chocolate, and extra virgin olive oil.

How do anti-inflammatory foods benefit our health?

Anti-inflammatory foods provide numerous health benefits, such as reducing inflammation in the body, supporting heart health, boosting the immune system, improving brain function, and reducing the risk of chronic diseases.

How can I incorporate more anti-inflammatory foods into my diet?

To incorporate more anti-inflammatory foods into your diet, you can try adding berries to your morning oatmeal, including fatty fish like salmon in your meals a few times a week, using turmeric in your cooking, snacking on avocado slices or dark chocolate, and drizzling extra virgin olive oil over salads and vegetables.

Final Word

Incorporating these top anti-inflammatory foods into your diet can have a profound impact on your health and well-being. Remember, small changes in your diet can make a big difference in how you feel. So, (have you decided to take the first step towards a healthier lifestyle by including more anti-inflammatory foods in your meals)? If you found this article helpful, share it with a friend who could benefit from these tips. Don’t forget to explore our full blog for more valuable insights on health and wellness.

3-Day Keto Diet Plan for Beginners

Discover the benefits of a 3 day keto diet plan, learn key principles, find tasty meal ideas and recipes, and kickstart your weight loss journey today!

Keto Diet for Beginners

Discover the essentials of the keto diet for beginners, including keto meal plans, foods, snacks, and drinks for weight loss and a healthier lifestyle.

Thyroid-friendly keto

Thyroid-friendly keto

If you’ve ever tried the keto diet but it made you feel groggy, tired, and you barely lost weight…

It’s not your fault…

It likely has to do with how the keto diet is interacting with your thyroid.

Though many people view the keto diet as “healthy”…

It suggests you eat a lot of foods that are highly acidic, like deli meats and cheeses.

The problem is these acidic foods can put a lot of stress on the body and particularly on your thyroid.

And that’s the reason you felt groggy on the keto diet… and had a hard time losing weight…

Because the thyroid is responsible for keeping your metabolism running and your stamina where it needs to be.

So if you’ve struggled on the keto diet it’s likely that all you need to do is make a small tweak so that you’re eating more thyroid-friendly foods that neutralize acid.

I call this “green keto.”

Basically you’re going to avoid processed meats and cheeses and packaged keto bars as much as you can…

And replace them with avocado, leafy greens, cucumber, broccoli, celery, and bell peppers.

And instead of lots of red meat, you’ll opt for nuts, seeds, eggs, and seafood.

Studies show that consuming more of these foods lowers your acid levels by as much as 68%…

And as your acid levels drop, your thyroid function improves…

And when that happens, your metabolism is going to kick into high gear and you’ll have tons more energy.

So if you want to try it out, aim to fill 75% of your plate with non-starchy veggies.

Add a serving of protein on the side.

Then include two servings of plant fats, like avocados, nuts, seeds, or olive oil.

Try that for a week and see if it doesn’t make a world of difference.

More effective than keto for weight loss?

More effective than keto for weight loss?

There’s a strange new diet that studies show may be more effective for weight loss than keto…

And that’s a big deal because keto works FAST (if you can stick to it)…

And some say this diet is way easier than keto, too.

It’s called the Carnivore Diet…

And it’s a surprising strategy…

That delivers a good mix of nutrients that have been shown in studies to shut down hunger…

And boost fat burning in every cell in the body. In fact…

One doctor from the University of Washington who dedicated his life to the study of the carnivore diet, says…

“I’d estimate it works about 40 percent more quickly than a traditional keto diet — and it blows other diets out of the water.”

So what’s the Carnivore Diet all about?

You’ll Eat Lots of Protein

The major component of the Carnivore Diet is that you’re going to eat a lot of protein.

Protein contains something called stearic acid…

Which is really the turnkey of fat loss in this diet.

Studies show that if you don’t get enough stearic acid…

Then it basically “switches off” fat burning in your body. BUT…

By eating a lot of protein and getting plenty of stearic acid on the Carnivore Diet…

You’ll reactivate those little fat burning engines in your cells and that will cause a fat burning spike.

You’re also going to get other important nutrients in animal foods like coenzyme Q10, riboflavin, zinc and vitamins B6, B12, and K…

Which have also been shown to enhance the body’s calorie-burning abilities.

And on top of that…

Eating a high protein diet helps you maintain muscle…

And the more muscle you have…

The faster your metabolism runs…

So even if you have the slowest metabolism right now…

This diet will give it the kick it needs to start running again for fat loss.

You’ll Cut Out Veggies

The Carnivore Diet does NOT include vegetables at first…

Which I know sounds strange. BUT…

The reason it eliminates plants is because plants contain inflammatory chemicals…

That when they’re eaten by people, causes inflammation in our GI tract.

Now you might wonder if not eating vegetables is healthy…

But studies show you can get all of your essential vitamins and minerals from protein sources…

And by lowering inflammation in your stomach…

You’ll have a much easier time losing fat…

Because your body doesn’t like losing weight when there’s inflammation brewing under the surface.

Here’s Your Grocery List

Alright… so you CAN have protein but you CAN’T have plants…

So what does your Carnivore Diet grocery list look like?

Here you go:

… Dairy

… Eggs

… Fish

… Poultry

… Beef

(try to keep them all organic)

… Olives

… Dark Berries

… Squash

Here’s what I recommend…

Try this out for 4-7 days…

And then re-introduce some veggies, nuts, and low sugar fruit back into your diet.

But before you get started, it’s definitely something you want to check with your doctor about.

If you’re interested, here are a few recipes to try:

WAFFLE SANDWICH: Cook two beaten eggs and one ounce of shredded mozzarella in a waffle maker or on a griddle. Instead of bread for the sandwich, layer the outside with turkey or ham… and add mayo if you want some more kick.

CHICKEN FINGERS: Pat dry two pounds of chicken tenders. Dip the chicken tenders in beaten egg, then crushed pork rinds and layer the pork rinds on top of the chicken. Bake the “breaded” chicken at 400 degrees Fahrenheit until done, which is about 20 minutes. You can dip the chicken fingers in a zero-carb honey mustard or BBQ sauce.

BACON MEATBALLS: Mix one pound of ground meat with one egg and a quarter cup of Parmesan cheese. Form 18 meatballs, then wrap each one with half a slice of bacon. Bake the meatballs at 350 degrees Fahrenheit for 30 minutes.

Let me know which recipe you like best!

Quickie keto

Quickie keto

If you’ve ever tried the keto diet before…

But crashed and burned a few days or weeks into it…

Then I want you to know you’re not alone.

The keto diet has been ranked in polls as the hardest diet in the world to stick to…

And that’s because trying to limit your carbs to less than 25 grams a day…

And eliminate all your favorite foods forever…

Like steamy cheese pizza

Gooey chocolate fudge brownies…

Buttery dinner rolls…

And whatever else you fancy…

Is really hard.

You can’t even eat a banana without going overboard!

In my opinion, not eating my favorite foods for the rest of my life…

Sounds silly and impractical.

But guess what…

There’s a new way that you can get all the benefits of keto without cutting out all your favorite carbs forever.

I call it “Quickie Keto”…

And all that means is that when you want to lose weight…

You follow the ketogenic diet.

When you don’t really want to think about it…

Or you want to give yourself a break from dieting…

Then great! Eat your favorite carbs without regrets.

A breakthrough study from Yale University…

Found that doing short “keto spurts” can help you lose MORE weight than if you were to try to stay consistent…

According to their studies when you go keto for a week or so…

It releases a surge of special gamma-delta cells…

And these cells boost your metabolism. However…

After a week, the levels of these cells reach their baseline again…

And that diminishes the effects of the diet.

That’s why doctors from Yale believe it could be best to do short keto spurts…

Because every time you “restart”…

You set yourself up for another wave of the special slimming cells that ramp up your metabolism!

Plus, this is so much more sustainable.

So here’s what I recommend…

Go keto for 6 days…

That’s 6 days of eating less than 20 grams of carbs and eating plenty of dietary fat and veggies.

Then for the next 3 days…

Have your favorite entrees and/or desserts for just one meal a day…

After the 3 days are up…

Go back to doing keto for 6 days.

By doing these keto spurts you’ll notice some really amazing changes to your waistline…

And you’ll still keep your tastebuds happy!

That’s all for today 🙂

Hottest diet trend so far in 2021 (is it worth a try?)

Hottest diet trend so far in 2021 (is it worth a try?)

Dr. Oz is raving about the hottest diet trend of 2021… a technique called time-restricted eating. How does it work?

First, you eat all your food during the same 8-hour window each day… which, according to Dr Oz. is a strategy so good at transforming body chemistry, that he claims it’s, “the best way to lose weight, prevent disease and even live longer.”

And here’s why it’s really starting to ramp up in 2021…

Because we’re finding that to make it even more effective and easy… all you have to do is pair it with soup.

“No other meal is better at controlling hunger and crazy cravings,” says Philadelphia mom Carolyn Wilson, 50, who has appeared on Dr. Oz’s show twice… and has lost 70-pounds with this weight loss trick.

Since homemade soup floods the body with slimming nutrients, it really helps you burn fat and elevate your metabolism. With that in mind, Dr Oz. says it’s no wonder folks are suddenly dropping 1-3 lbs per day on average.

One big reason time-restricted eating, combined with eating more soup helps to speed off excess pounds… is first, because only eating inside an 8 hour window, means you’re not eating for 16 hours each day like most people.

It’s basically a mini fast that’s long enough for your body to use up all its blood sugar and start burning your stored fat for fuel, Dr. Oz explains.

Basically, it’s the body’s way of quickly turbo-charging health. And as a bonus, a number of the compounds released during your fast are known to specifically target tummy fat. Which means you’ll notice those stubborn inches around the midsection shrink away

“Your waist will shrink like crazy,” promises Carolyn, one of Dr. Oz’s show participants. “I lost 14 inches from mine!”

According to Penn State, if you combine one soup-based meal every day with your fast, you’ll lose weight even faster… partly because soup gives the body a break from sugar and processed foods while flooding it with easy-to-absorb nutrients.

For example, soup helps you soak up more thylakoids, compounds in spinach and kale that act as fat blockers. And you’ll get more flavonoid antioxidants from foods like onions and broccoli which also helps to speed metabolism and activate “skinny genes.”

On top of that, soup makes it really easy to cash in on the magic of time-restricted eating. Studies show this soup broth “hack” turns off hunger, so you can stay full much longer than you would eating the same ingredients in any other form. So I guess you could say soup is Mother Nature’s appetite suppressant!

So if you want to try the time-restricted feeding and soup plan… here’s what you can do:

Dr. Oz suggests eating all meals and snacks between 11 a.m. and 7 p.m.

Your soup should include 1 serving of a protein like chicken, ½ cup of beans, and 1 cup of greens. Add natural seasonings, veggies, and small amounts of healthy flavor boosters like olive oil, cheese, and nuts.

To boost the results, eat soup at least once a day. When you aren’t in your eating window, sip water or coffee/tea with an optional shot of hunger-killing MCT oil.

And because it’s such a big change to what you’re probably used to… get a doctor’s okay to try this new plan.

The ONE superfood you need for weight loss

The ONE superfood you need for weight loss

Protein used to be the “golden child” of weight loss foods. Not anymore. Now health experts are focused on two food groups… and if you can get them both in one superfood, then you’ve hit the jackpot. These two food groups are dietary fat and dietary fiber. And when eaten together they’re a powerhouse for weight loss! Which is why today’s email is all about the healthiest 1-2 punch fat-fiber superfood we know of today. Chia seeds. These tiny seeds are loaded with both omega-3 fatty acids as well as insoluble fiber. And for the icing on the cake, they’re also packed with antioxidants, iron, phosphorus, manganese and calcium. According to the Mayo Clinic, dietary fiber in chia seeds can support the digestive system to keep everything “moving” like it should in your gut. It also feeds the good bacteria in your gut, which protects your gut lining and helps eliminate toxins and keep them from entering your bloodstream and making you sick. Chia seeds also control blood sugar levels so extra glucose doesn’t get stored as body fat… And increasing satiety, which means they keep you fuller for longer. (which helps keep pesky cravings at bay, too.) The omega-3s in chia seeds help you to burn fat by reducing belly inflammation… supporting healthy blood sugar levels (giving you a double-defense system against erratic blood glucose)… and supporting healthy metabolism function, so you burn more calories even while you’re resting. So it’s really this simple… Get more chia seeds… just this one superfood… into your diet, and you’ll unlock the incredible benefits of dietary fat and fiber. Now one of MY favorite ways to eat chia seeds is in chia pudding. Chia pudding is typically made by soaking the seeds in water or a plant milk of your choice… It’s important to soak chia seeds before consuming them because they absorb a lot of water and can expand in your system. (Which is a great way to stay hydrated, too). You can also sprinkle chia seeds onto cereal and add them to yogurt. Here’s my favorite chia seed pudding recipe that’s been a go-to dessert whenever I have a sweet tooth but want to make sure I don’t expand the ol’ waistline.