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An anti-inflammatory diet and meal plan is exactly as it sounds. It’s a diet that works to reduce or prevent inflammation and related symptoms in the body.
Some time in the past…
I waved goodbye to my sister as she rode the escalator to her plane home after an indulgent and busy 3 week stay.
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I felt like I imagine a pack a day, bottle a night, lead guitarist feels after a world tour.
Exhausted.
My joints ached and I sounded like Big Bird from Sesame Street thanks to my inflamed sinus.
That night I slept like a turkey on Christmas Eve and the next day I wandered around like a bad actor in Zombie Dawn Of The Dead with 50 shades of dark circles under my eyes, bloated and gassy.
Inflammation had me between its big, ugly. red hot claws.
And this after only 3 weeks of alcohol every night, treats every day, late nights, no exercise and too much of a good thing. No regrets though.
Imagine years of this kind of living…
What are the symptoms of inflammation?
Common symptoms of inflammation are:
- persistent pain
- chronic fatigue or insomnia
- joint stiffness
- skin problems
- gastrointestinal issues (constipation, diarrhoea, acid reflux)
- depression, anxiety and mood disorders
- unintended weight gain or loss
- frequent colds or flu.
If you suffer from any of these symptoms frequently and know your lifestyle could be healthier. Keep reading.
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How to reduce inflammation with an anti-inflammatory diet?
To begin reducing inflammation, start with regulating your diet.
This sort of diet focuses on including nutrient dense wholefoods
Foods to Include:
- Fruits: Opt for anti-inflammatory powerhouses like berries (think blueberries, strawberries, raspberries), cherries, pomegranates, and citrus fruits (lemon, lime, orange), plus avocados.
- Vegetables: Fill your plate with colourful veggies such as beets, broccoli, carrots, cauliflower, Brussels sprouts, and dark leafy greens (spinach, kale), along with sweet potatoes.
- Nuts and Seeds: Incorporate a variety of nuts and seeds including walnuts, almonds, cashews, and seeds like flax, chia, and hemp. Natural nut butters are also great choices.
- Oils: Choose heart-healthy oils like extra virgin olive oil, avocado oil, and coconut oil.
- Fish: Pick omega-3 rich fish such as salmon, tuna, sardines, and mackerel.
- Beans & Legumes: Include properly prepared black beans, lentils, chickpeas, and peas in your meals. Use properly rinsed canned versions if short on time.
- Herbs and Spices: Enhance flavours with anti-inflammatory spices like turmeric, ginger, basil, oregano, thyme, and cinnamon.
These ingredients are rich in vitamins, nutrients, antioxidants, and fibre, many also boasting omega-3 fatty acids, crucial for reducing inflammation.
Eat a good variety of these foods to ensure your body gets everything it needs!
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Foods to Avoid:
Steer away from these foods that cause inflammation
- Processed meats and commercial dairy products
- Refined sugars and flours
- Fried and fast foods
- Trans fats, found in many processed foods and margarine
- Refined vegetable oils like canola, soybean, and corn oil
- Gluten-containing grains and processed snack foods
- Alcohol
This approach isn’t just about eliminating harmful foods but embracing a diverse diet to ensure your body receives all the nutrients it needs for optimal health.
Common Questions About Creating an Anti-Inflammatory Diet Meal Plan
How do I start an anti-inflammatory diet?
Begin by slowly including more fruits, vegetables, whole grains, nuts, seeds, and lean proteins into your meals while phasing out processed meats, dairy products, refined grains, and sugary snacks.
It’s also helpful to keep a food diary to track how different foods affect your body and inflammation.
What are some easy anti-inflammatory meals for beginners?
For those new to this, simple meals can make the transition easier. Breakfast might include oatmeal topped with berries and chia seeds, lunch could be a quinoa salad with mixed vegetables and a lemon-turmeric dressing, and dinner could feature baked salmon with steamed broccoli and sweet potatoes. Snacks can be as simple as a handful of almonds or carrot sticks with hummus. Look for recipes that use whole ingredients and include a variety of colours to ensure you’re getting lots of nutrients.
How can I stick to an anti-inflammatory diet on a busy schedule?
Prepping ahead of time is key to maintaining an anti-inflammatory diet if life is busy for you.
Dedicate a few hours each week to meal prep, such as chopping vegetables, cooking grains, and preparing proteins. Store these in the fridge for easy access throughout the week. Also, consider simple, quick recipes that can be made in 30 minutes or less, and don’t underestimate the power of healthy, anti-inflammatory snacks to keep you fueled on the go.
Lastly, always have a plan for dining out, such as checking menus ahead of time to choose places with suitable options.
How can I fast track reducing my inflammation?
The best way to reduce inflammation is:
- Avoid stress, if your life is typically stress ridden do mindful activities to help reduce it Increase the consumption of anti-inflammatory foods
- Avoid eating inflammatory foods,
- control blood sugar,
- exercise consistently.
What else can reduce inflammation?
Exercise
Regular physical activity should always be part of the fight against inflammation.
Moderate exercise, such as brisk walking, cycling, swimming, or yoga, can significantly reduce the body’s inflammatory markers.
Exercise promotes the release of anti-inflammatory substances by the body and improves circulation, helping to flush out toxins.
Being overweight is a known factor in chronic inflammation so exercising is necessary to maintain or reduce weight. Aim for at least 30 minutes of moderate exercise most days of the week to reap the benefits.
Sleep
Adequate sleep is essential for reducing inflammation.
When we sleep our bodies undergo repair and rejuvenation processes to mend the wear and tear of daily activities.
Aim for at least hours of quality sleep per night.
Getting up and going to bed at the same time each day, creating a calm sleeping environment, and avoiding caffeine and screens before bed can help you get a restful night.
Stress Management
Chronic stress is a significant contributor to inflammation.
When we’re stressed, our bodies release cortisol, a hormone that helps us cope with stress in the short term.
But, levels remain high over time, inflammation is the result.
Mindfulness meditation, deep breathing exercises, spending time in nature, or relaxing hobbies can help make life a little less stressful.
Remember, the goal is to make sustainable changes that support your health and well-being, so it’s okay to gradually adjust your diet and find what works best for you.
Options for An Anti Inflammatory Meal Plan
These recipes are all found in the meal plan that accompanies this post.
Breakfast
Cherry Coconut Porridge – An indulgent start to the day with the perfect match of chocolate, cherry and coconut
Raspberry Avocado Smoothie – A creamy but fresh flavour combination you’ll love.
Lunch
Mediterranean Tuna Salad – a tangy and fresh combination that’s perfect for lunch.
Red Lentil and Squash Curry Stew – something a little more hearty for a day at home.
Dinner
Slow Cooker Turkey Chilli – Walk in the door to the delicious smell of dinner ready and waiting for you
Spicy Sweet Potato Black Bean Burger – Who doesn’t love a burger. And if it’s healthy, even better.
Snacks
Blueberry Scones – You don’t have to miss out on this childhood staple. A few adjustment and you have a healthy and delicious alternative.
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