5 Tips for Following a Low Inflammation Diet

October 4, 2024

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Inflammation is a natural response by our body’s immune system to fight against infections, injuries, or toxins. However, chronic inflammation can lead to several health issues. That’s why it’s important to take a proactive approach to your health and follow a low inflammation diet.

By making a few simple changes to your eating habits, you can help reduce inflammation in your body and improve your overall health. If you’re not sure where to start, don’t worry. With these five tips, you’ll be able to keep inflammation at bay through your diet — without sacrificing taste or variety.

1. Eat more fruits and vegetables.

Fruits and Vegetables Low Inflammation Diet, Unsplash — Credit: Unsplash

Loaded with antioxidants, vitamins, and minerals, fruits and vegetables reduce inflammation in your body. They are also low in calories, making them a great choice for lighter meals.

Aim for at least five servings of fruits and vegetables a day. You can add fruits and vegetables to your breakfast, lunch, and dinner, or as a snack between meals. For example, try adding spinach to a smoothie or tomatoes to an omelet in the morning. The sooner you start, the sooner you’ll realize how easy it is to incorporate more fruit and vegetables into your diet. And, hopefully, you’ll also reap their inflammation-fighting benefits.

2. Choose whole grains over refined grains.

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When it comes to grains, whole grains are the best option for a low inflammation diet. Whole grains are rich in fiber and nutrients that can help lower inflammation in your body. Refined grains, on the other hand, can increase inflammation.

So, choose whole grains like brown rice, quinoa, and whole-wheat bread over refined grains like white bread and pasta. You can also try other whole grains like farro, barley, and bulgur, which are versatile and pair well with protein in a grain bowl, for example.

3. Include omega-3 fatty acids in your diet.

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Omega-3 fatty acids are healthy fats that can help reduce inflammation in your body. They are found in fatty fish like salmon and tuna, as well as nuts and seeds like flaxseed and chia seeds. Try to include these foods in your diet at least twice a week for the optimal serving.

You can also take omega-3 supplements, but it’s always better to get your nutrients from whole foods. If you don’t eat fish or have a nut allergy, you can opt for other sources of omega-3 like algae oil or supplements made from microalgae.

4. Eliminate processed foods and sugars.

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Processed foods and sugars are high in calories and low in nutrients. They can easily increase inflammation in your body. So, try to eliminate these foods from your diet as much as possible. We know it’s tricky: Freshly baked cupcakes or a package of Oreos sound amazing in the moment, but could cause discomfort later.

Try making healthy snacks and desserts at home, using fresh, natural ingredients and less sugar. By avoiding processed foods and sugary drinks, you can continue to follow a low inflammation diet and stay on track.

5. Drink plenty of water.

Stay Hydrated Low Inflammation Diet, Unsplash — Credit: Unsplash

Drinking plenty of water flushes out toxins from your body and reduces inflammation. Aim for at least eight glasses of water a day. You can keep things interesting by adding some flavor to your water; try infusing it with fruit slices, mint leaves, or cucumber. This way, you can stay hydrated and enjoy a refreshing drink at the same time.