Anti-Inflammatory Diet
A meal plan designed to decrease inflammation in the body.
Inflammation is a natural part of our immune response. But things like processed food and stress can cause it to run rampant through the body and wreak havoc.
Inflammation is often to blame for headaches, low energy, and poor digestion, and even more serious health conditions like arthritis, cancer, heart disease, and obesity.
This meal plan is free from common inflammatory foods like dairy, eggs, and soy. It features powerful anti-inflammatory ingredients like turmeric and omega-3s that will help decrease inflammation.
DAIRYFREE EGGFREE GLUTENFREE SOYFREE
Evidence
This program was created with four key nutrients in mind:
Polyphenols
Polyphenols may help to control oxidative stress and the inflammatory response. This plan includes polyphenols found in dark chocolate, berries, apples, grapes, and oats. The polyphenol curcumin in turmeric is incorporated in the meal plan due to its role as an anti-inflammatory agent. Curcumin is effective in treating chronic conditions like rheumatoid arthritis, inflammatory bowel disease, Alzheimer's and is used as an adjuvant in cancer therapy.
Fiber
Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. It modulates the gut microbiome to create a healthy intestinal environment, which helps to prevent inflammation. This plan provides up to 40 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber in oats, sweet potato, Brussels sprouts, and oranges generates short-chain fatty acids which have anti-inflammatory effects.
Antioxidants
Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.
Omega-3 Fats
Omega-3 fatty acids decrease the production of inflammatory mediators, having a positive effect on obesity and diabetes. Omega-3 metabolites act as strong anti-inflammatory agents that may treat psychiatric, neurodegenerative, and neurological disorders. This program incorporates omega-3 fats from salmon, nuts, and seeds.