Mar 23 (edited) • 🥑 Nutrition
The Anti-Inflammatory Diet: What to Eat (and Avoid) to Reduce Chronic Inflammation
Chronic inflammation is the root of almost every modern disease — heart disease, diabetes, autoimmune conditions, brain fog, joint pain.
The good news: your diet is the most powerful lever you have to control it.
Foods that FIGHT inflammation:
• Fatty fish (salmon, sardines, mackerel) — omega-3s are potent anti-inflammatories
• Extra virgin olive oil — oleocanthal acts like ibuprofen
• Berries — blueberries, blackberries, strawberries. Loaded with anthocyanins.
• Leafy greens — spinach, kale, arugula
• Turmeric + black pepper — curcumin is a proven anti-inflammatory, but needs piperine for absorption
• Bone broth — collagen, glycine, and glutamine support gut lining
• Green tea — EGCG reduces inflammatory markers
Foods that CAUSE inflammation:
• Seed oils (canola, soybean, sunflower, corn) — high omega-6, drives inflammation
• Refined sugar — spikes insulin, triggers inflammatory cascades
• Processed foods — almost all contain seed oils + sugar
• Excessive alcohol — even "moderate" drinking increases inflammatory markers
• Trans fats — still hiding in some packaged foods
Simple rule of thumb: If it comes in a box with a barcode and a long ingredient list, it's probably inflammatory.
Shop the perimeter of the grocery store. Cook with olive oil or butter. Eat real food.
Your body will feel the difference within 2 weeks.
What's one inflammatory food you've successfully cut out?
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The Anti-Inflammatory Diet: What to Eat (and Avoid) to Reduce Chronic Inflammation
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