Jump Start Your Long-Lasting Anti-Inflammatory Diet Today
Knowing which foods promote inflammation and which foods typically prevent inflammation is essential.
An anti-inflammatory diet emphasizes fruits and vegetables, omega-3 fatty acid-rich meals, whole grains, lean protein, healthy fats, and spices.
In most cases, inflammation aids the body's ability to combat sickness and defend itself from injury. It is usually a vital element of the healing process.
However, some people have a medical condition that causes their immune system to malfunction. This dysfunction can result in chronic or recurring low-level inflammation.
Chronic inflammation is associated with a variety of disorders, including autoimmune diseases, IBD, psoriasis, rheumatoid arthritis, and many more. There is an overflowing of studies and evidence that food choices may aid with symptom management.
An anti-inflammatory diet emphasizes fruits and vegetables, omega-3 fatty acid-rich meals, whole grains, lean protein, healthy fats, and spices. It discourages or restricts the intake of processed foods, red meats, and alcoholic beverages.
Some foods include chemicals that might cause or exacerbate inflammation. Foods fried in repeatedly heated cooking oil are examples. Sugary or processed meals may cause this, but fresh, natural foods are less likely to do so.
Fresh fruits and vegetables are the foundation of an anti-inflammatory diet. Many plant-based diets are high in antioxidants. Some meals, on the other hand, can cause the creation of free radicals.
Dietary antioxidants are substances found in food that aid in the removal of free radicals from the body. Free radicals are natural results of some human body activities, such as metabolism.
External influences, such as stress and smoking, might, on the other hand, increase the number of free radicals in the body.
Written by Trent Stokes on February 12, 2022
"The most helpful challenge guide I have. Great info and very easy to understand. You won’t regret taking this course."
"This may be best Course challenge I have ever tried. It is so easy to follow, the challenges are not complicated, the way the information about anti-inflammatory eating is presented makes you feel excited about doing yourself a favor and eating better. This course is informative and affordable and easy to apply to your daily routine. Nothing fancy - just factual and fun . No stress."
"My boyfriend and I are just finished the week right now and we already see results. We enjoy and love it! This course is a great starter board for eating anti-inflammatory - we’ve already lost a little bit of weight and the chronic pain in my knees isn’t flaring up as much as it used to do. What I love about this course is that they provide simple instructions that are easy to follow. I wish there was a full 4 weeks we could follow instead of just 7 days."
"Amazing course with valuable information and great tips to live a healthier life. Easy to follow daily challenges. Highly recommend!"
Ferdinand De Villa
Food in Anti-Inflammatory Diets
Fruit is nature’s candy. Whereas refined sugar is inflammatory and should be avoided on the anti-inflammatory diet, fruit is anti-inflammatory. It helps provide much-needed energy by giving a boost of natural sugar—and you don’t get the sugar crash of a refined sugar product because fruit contains fiber, which slows down the metabolic process and stabilizes blood sugar.
Fresh fruit, including grapefruit, grapes, blueberries, bananas, apples, mangoes, peaches, tomatoes, and pomegranates.
Berries, whether they’re blueberries, strawberries, raspberries or blackberries all contain antioxidants known as anthocyanins. In fact, it’s the presence of anthocyanins that give berries their vibrant red, blue and purple color.
While all fruits are generally high in antioxidants, berries are superstars with chemical compounds that are great at fighting inflammation, cancer and cardiovascular disease. But here’s the cool part. Not only do berries reduce existing inflammation, but they train our cells to respond better to any episodes of future inflammation. And that’s why it’s important to eat them regularly.
Veggies provide nutrients that are vital to fighting inflammation and maintaining proper body function. Packed with vitamins and minerals, veggies are also an excellent source of fiber.
Cabbage, cauliflower, broccoli, Brussels sprouts, kale, arugula, collard greens, and even wasabi are just a few of the varieties in a group of plants called cruciferous vegetables. These veggies are recognizable for their pungent odor and sometimes bitter flavor and are often touted for their anti-cancer properties. These nutrient-rich veggies contain carotenoids, a type of antioxidant, vitamin C, E, K, folate, minerals, and fiber.
Vitamin E (in nuts and seeds) are antioxidants that deactivate free radicals, which are inflammatory molecules that drift into the body from pollution, cigarette smoke, sun radiation, poor diet or are created in the course of normal body metabolism.
Nuts are a rich source of omega-3 fatty acids, particularly alpha-linolenic acid, which is known for its anti-inflammatory properties. They have also been found to lower bad cholesterol while improving metabolism and heart function.
Packed with potassium, iron, vitamin E and fiber, nits are a power-packed snack. They’re also a good source of lutein, a carotenoid helpful for eye health.
Often overlooked as a source of nutrition, herbs and spices provide excellent anti-inflammatory properties. In addition to eating a wide variety of veggies and fruits. It is also important to incorporate herbs and spices such as turmeric, garlic, ginger, and cinnamon to help decrease inflammation.
Turmeric is a major source of curcumin, a micro-nutrient that has long been known for its antioxidant and anti-inflammatory properties. When adding turmeric to recipes, also add a pinch of black pepper to boost absorption of curcumin.
Ginger is a root that can reduce inflammation and pain, making it extremely helpful to those working to reduce chronic inflammation. Studies have also found that consuming ginger helps alleviate the nausea and vomiting that many patients experience during chemotherapy treatments for cancer.
Cinnamon is a spice that has been commonly used since 2800 BC. It is being studied for its potential in cancer therapy and has been shown to have anti-oxidant and anti-inflammatory properties.
Garlic isn’t just a delicious way to add depth of flavor to your dishes, it’s a rich source of selenium with sulfur-containing compounds that are being studied for their possible effect on carcinogens.
Gluten-free whole grains, such as quinoa, buckwheat, brown rice, millet, and amaranth, are rich in fiber and plant-based protein and boast a high amount of antioxidants that can be beneficial in reducing the risk of disease by blocking inflammation. Try buckwheat and quinoa in this chia, quinoa, and buckwheat bread.
Protein is vital to the formation, maintenance, and repair of body tissues. Ensuring that you get an adequate amount of protein in your daily diet is especially important as we age in order to maintain muscle mass.
In addition to being an excellent source of lean protein, fatty fish is also high in omega-3 fatty acids, which are essential to lowering inflammation. Fatty seafood like salmon, trout, albacore tuna, Atlantic herring, Atlantic mackerel, anchovies, sardines, and even mussels, provide an excellent dietary source of omega-threes and lean protein.
Salmon, krill, and tuna are some of the fatty fish that help control inflammation. This is due to the presence of Omega-3 Acids. Arguably, the best source of Omega-3 comes from krill.
Omega 3’s are also critical for brain health and interestingly enough, those who consume fatty fish regularly are less likely to be depressed or anxious. In short, omega-3’s are one of the most well-studied nutrients and the results show time and again the massive anti-inflammatory effects they have on the body.
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
Here's What Customers Are Saying…
"I tried this course after a significant flare up from rheumatoid arthritis which left me hospitalised, unable to move. Since starting the 7-day challenge, I've adjusted what I eat on a daily basis and added in things that act as an anti inflammatory. It has done wonders, I've noticed a real difference, possibly even more so than medication."
"Having had trouble with tiredness, general aches and pains. I decided to change my diet and found this course. It’s really well laid out, gives plenty of information to beginners and includes a nutrition label guide. The challenges are easy to follow and so I was able to follow to the tee. The downloadables are very helpful."
"Awesome challenge! Very informative! I got chronic inflammation from covid last year and changing my diet has really helped with pain management. I love that the course has downloadable pdfs inside, but the challenges are easy to follow. I plan to go through the whole week and stay on the lifestyle forever."
- Catherine Sherwood
“As my wife and I are getting older, incorporating healthier foods has become more important. We aren't the most experienced in the healthy eating so this challenge really lays things out step by step and 95% of the challenges and suggestions are easy and hassle-free.”
Starting Your Anti-Inflammatory Lifestyle
We’ve all heard the saying “failing to plan is planning to fail”. Meal planning is one of the best tools to help you make healthier eating choices, save money and reduce stress in your life.
Living a healthy lifestyle requires being a little more intentional about your choices, and that’s exactly what a diet challenge and guide can help you do. The process doesn’t have to be super overwhelming or time-consuming as you might think. It does require more time upfront, but trust me, you’ll thank yourself later!
Any diet that demands you to give up a regular daily staple food is thought to be unsustainable. A balanced diet that contains all the nutrients is necessary for weight management.
Avoid attempting to entirely alter your lifestyle by adhering to an unrealistic diet, and instead focus on ensuring that your daily meals are balanced. This will enable lasting anti-inflammation benefits and assist maintain a healthy lifestyle change.
When it comes to eating healthy, you should concentrate on obtaining the most amount of nutrients from your meals without overindulging. You must therefore consume a variety of healthy, natural meals.
With the use of a 7-day anti-inflammatory diet challenge, you may get rid of these meals and replace them with healthy, wholesome foods that will benefit rather than hurt your body. Foods that fight inflammation are rich in natural antioxidants and lower your risk of disease by preventing it.
Your body will become accustomed to eating nutritious, whole foods and your cravings for things like sugar, refined carbohydrates, and deep-fried "goodies" will diminish if you incorporate an elimination diet for inflammation.
The results will surprise you.
Having the Anti-Inflammatory Guide
A lot of people are intimidated by the process of meal planning and simply don’t know where to start. To provide some quick, simple tips that to keep in mind when starting your anti-inflammatory journey, it’s recommended to start off with a 7 Day course or challenge. Our go-to is Arya Soleil’s “7-Day Anti-Inflammatory Diet Challenge”.
This course contains all the information you need to start your anti-inflammatory journey without it becoming overwhelming.
It’s also very beginner-friendly!
With so much misinformation out there on what we should be eating, it's refreshing to see such a well-written and researched guide for a balanced, anti-inflammatory diet. Arya is an experienced practitioner who understands that life is busy and helps her readers figure out realistic solutions to maintaining a healthy diet. The challenges are easy to follow, and the course makes maintaining the anti-inflammatory lifestyle sustainable.
This particular course also helps you identify your trigger foods, helps you plan, and generally makes your life more comfortable and easier.
Committing to Your Health
This challenge is ideal if you want to reduce inflammation but need a little motivation, slipped off the diet and need a fast refresher course to get back on track, or are learning how to eat healthily for the first time.
Numerous studies have found that, in addition to the diet's anti-inflammatory advantages, those who follow an anti-inflammatory way of eating also tend to have better heart health, stronger brain health, and easier weight maintenance.
By changing things up with this one-week clean eating challenge, make a commitment to eat healthily this week! One week without indiscretions or cheat meals.