Hey guys! I'm Michelle. Recently, I had a medical scare involving double vision that, for the first time in my adult life, made me take a true, hard look at my health and diet.
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I won't go into details, but I basically woke up one morning unable to focus my eyes. After two weeks of emergency tests and hospital visits, my doctor set me up with an intense anti-inflammatory drug that did the trick.
I don't know if my diet played any role in my acute double vision — it may very well have played ZERO part in it — but I figured now would be as good a time as any to examine sources of inflammation in my diet and lifestyle.
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I thought that while decreasing inflammation might not do anything for my eye issue, the nutritional education could only result in more informed dietary decisions and positive changes. Win-win, right?
In my quest to understand nutritional sources of inflammation, I spoke with registered dietitian Kristen Brogan, of wellness platform On Target Living.
Kristen Brogan / On Target Living
The point of an anti-inflammatory eating pattern is not to lose weight, so it's not really a "diet" in the conventional use of that term. According to Brogan, an anti-inflammatory eating pattern includes foods that can naturally lower inflammatory markers in the body. In plainer words, an anti-inflammatory diet is simply one that won't make your body fire off an immune response.
"Foods aren’t inflammatory markers per se, but can indirectly raise inflammatory markers in the body," explained Brogan. Examples of foods that can indirectly raise markers include sugar, which can increase inflammation in the body because of the excess fructose that accumulates and causes an imbalance in insulin and blood glucose. Other ingredients shown to "increase inflammatory markers" include trans fats, an excess of vegetable oils, processed animal proteins, and alcohol — these should be consumed in moderation.
Generally speaking, on an anti-inflammatory eating pattern, you should focus your dishes on vegetables, fruits, some spices, nuts, and omega-3 fats.
According to Brogan and othersources, here are some basic guidelines you should follow for an anti-inflammatory "diet":
• Consume plenty of vegetables and fruits. Generally speaking, this goes along with the anti-inflammatory principle of sticking to foods that are as close to their natural states as possible.
• Consume whole grains, as opposed to refined carbohydrates like pasta, white bread, and white rice.
• Consume foods rich in omega-3 fats, like flaxseeds, chia seeds, and fish oil.
• Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
• Make oily fish your primary protein.
• Consume alcohol, processed meat, and dairy rarely.
• Avoid processed foods and refined sugars.
• Cut out trans fats completely.
Like the Mediterranean diet (which is a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.
Without further ado, here are 18 recipes that fit the anti-inflammatory bill:
Sweet potatoes are some of the sweetest starchy vegetables out there, and taste even better when paired with a thick and creamy hummus or tahini sauce.
Lemon is a totally underrated fruit — it can bring out the flavor in so many meals. Take this lemon chicken recipe, which, with the help of the sour fruit, turns a greasy chicken slab into an artistic and zestful meal. (When life gives you lemons...?)
Squash is one of those vegetables that's so flavorful, and at once so satisfyingly creamy and "meaty," that it seems too good to be healthy for you. But guess what? It is!
According to Brogan, beans in general are considered a "functional" food because they offer health benefits "beyond basic nutrition, promote optimal health, and support disease prevention."
Instead of the usual white tortillas, opt for whole wheat tortillas, which have more fiber and a lower glycemic index, meaning they don't result in rapid spikes in blood sugar and insulin levels after meals.
You know how cauliflower rice can be weirdly dry and watery at the same time? Not so with this coconut-lime cauliflower rice, which is made with creamy, full-fat coconut milk and seasoned with lime and salt. Top it with flaky paprika-seasoned fish and one or all of the mentioned sauces, and you'll want to set up a taco shop out of your kitchen.
Look, we know cod isn't the most exciting protein. But it's low in calories, high in protein, and chock full of good-for-you vitamins and minerals. Also, its light flakiness means it's really good at absorbing whatever other flavors you might throw on the pan with it.
Zoodles are great and all, but spaghetti squash is as close to the carb-y stuff that a vegetable will actually get. Here, grated ginger, red curry paste, and fish sauce transform it into the best dang garlic "noodle" dish you could whip up using just vegetables.
Substitute your cornmeal grits with a bag of frozen cauliflower, ghee, and garlic for low-carb, higher-nutrient grits you'll want to make again and again.
After you spiralize your zucchini, sprinkle the zoodles with a bit of salt (to draw out extra moisture), wait around 20 minutes, and dry them off with a paper towel.
This one's for you olive lovers out there. A simple chicken breast gets made over with an olive oil, oregano, and garlic marinade, and a simple olive and tomato topping.
Your rice might get a little crispy, but that's to be expected. Served with slightly charred broccoli and fatty salmon, it makes the perfect macro bowl.
One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements.
You can lower inflammation over time by eating foods rich in nutrients. What are six anti-inflammatory foods? Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.
Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
Studies have shown that polyphenols have multiple anti-inflammatory properties and may improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.
Berries: Strawberries, blueberries, raspberries, blackberries and other types of berries are packed with fiber, antioxidants and potent phytochemicals such as anthocyanins that help reduce inflammation.
Linoleic acid, an omega-6 fatty acid found in peanuts, has been shown to reduce inflammation and is therefore seen as anti-inflammatory. In fact, the 2009 American Heart Association Advisory Panel recommended that Americans include omega-6 in their diets, citing its anti-inflammatory benefits.
On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis ( 9 ).
Bananas contain anti-inflammatory components that could have a significant impact on human health. One such component is bromelain, an enzyme known for its anti-inflammatory properties [5]. Bromelain has been studied for its potential to reduce inflammation and alleviate symptoms in conditions such as osteoarthritis.
Rosemary, or Rosmarinus officinalis L., makes the list of one of the 14 herbs and spices dietitians recommend you eat, and also happens to be the No. 1 herb to help decrease inflammation.
Rich in polyphenols and catechins, these teas come with properties that not only reduce inflammation but can also regulate your immune system, which can be helpful in protecting the body against the cold during the winter.
Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)
Some people with arthritis swear that nightshade vegetables — such as tomatoes, potatoes, eggplants, and peppers — cause their arthritis to flare. While there aren't any studies to support a link between arthritis pain and most nightshades, tomatoes may be an exception. That's because they raise levels of uric acid.
According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.
Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups a day. In fact, it's quite the opposite. According to a 2021 study in Nutrients, coffee may have anti-inflammatory effects on the body.
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