Health

6 Food Rules For An Effective Anti-Inflammatory Diet

There is a lot of truth to the proverb, ‘food is medicine.’ The intake of right nutrients can improve your health drastically while also improving the specific health condition that you are suffering from.

This is truth in case of inflammation as well. Inflammation is guilty for causing and aggravating tons of health issues. However, research has been speculating the role that food plays in tackling the problem and minimizing the odds of developing several health conditions including chronic pains and aches and cardiovascular ailments.

Before you jump into following a diet plan that helps fight inflammation though, here are some tips that you need to be mindful of:

  1. Consume More Good Fats

Not all fats are bad, therefore, don’t cut out all food sources of fat from your diet. Several studies point out that healthy fats, omega-3 fats to be specific, can assist in reducing the risk of chronic health concerns such as heart disease, arthritis, cancer, and more.

These conditions are often caused by inflammation. Therefore, by eating omega-3s, you can fight the root of the problem. Some excellent sources of omega 3s fatty acids are:

  • Walnuts
  • Beans
  • Flaxseeds
  • Fish

You can also add an omega-3 supplement to your diet.

  1. Consume Cold Water Fish Thrice Every Week

Cold water, oily fish is a rich source of omega-3 fatty acids besides providing good protein content. Thus, add fish to your plate at least three times a week. Best types of fish to eat in this regard include:

  • Salmon
  • Trout
  • Sardines
  • Herring
  • Oysters
  • Mackerel
  • Anchovies
  1. Take 25g of Fiber Everyday

Food that is enriched with fiber boasts anti-inflammatory properties, which can help you reduce inflammation. These are packed with anti-inflammatory phytonutrients that are present in vegetables, fruits, and whole foods.

Some of the best fiber-enriched food sources are:

  • Barley
  • Oatmeal

Fiber-enriched vegetables and fruits that you can eat include:

  • Eggplant
  • Okra
  • Onions
  • Bananas
  • Blueberries
  1. Limit Processed Foods

Refined sugar and processed foods are serious inflammation-causing culprits. Therefore, it only makes sense that you eliminate them from your meals on an anti-inflammation diet. Additionally, reduce the amount of fructose in your diet.

Fructose is known for its negative role in increasing your uric acid, insulin resistance, and blood pressure. Moreover, fructose can swell the risk of fatty liver disease. Therefore, it is best to keep processed foods, refined sugars, and sweetened sugar at bay.

  1. Eat Fruits And Vegetables Daily

Fruits and veggies exhibit natural anti-inflammatory properties, which help fight inflammation. Plus, these are great sources of dietary fiber that curtail inflammation as well as improve your digestive health.

It is best to have 9 servings of fruits and vegetables daily. Add ginger or other herbs and spices to add some flavor to these dishes.

  1. Have Healthy Snacks Daily

If you get hungry between meals, then aim for healthy snacks instead of quick pick-me-ups. Some excellent choices are plain Greek yogurt, fruit, carrots, and celery sticks. You can also have nuts such as:

  • Almonds
  • Pistachios
  • Walnuts
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