Foods that Reduce Inflammation

-Eat more of these foods to reduce inflammation:

• Nuts and seeds, especially chia seeds, flax seeds, and walnuts

• Berries

• Kale, swiss chard, spinach, cabbage, sprouts, bok choy, brussel sprouts, turnip, radish, cauliflower

• Salmon

• Spices, garlic, turmeric, ginger

• Olive oil

• Omega 3s: spinach, red lentils, navy beans, soy beans, tofu, herring, salmon, mackerel, chia seeds, flax seeds, walnuts

-Keeping your gut healthy reduces inflammation.

Eat Fiber, Prebiotics, Probiotics, and Polyphenols for a healthy gut. (To learn more, see the Gut Health section under the Learn More tab of this website)

• Fiber - Avocado, Blackberries, Broccoli, Carrots, Green peas, Pear, Raspberries, Sweet potato, Turnip greens, Winter squash, Apples, Beans (black, green beans, lima, lentil, navy beans, pinto, soy beans), Brussel sprouts, Oats, Peach, Peas (black eye pea, chickpea)

• Prebiotics - Onion, Leeks, Artichokes, Asparagus, Apples, Oats, Legumes, Quinoa

• Probiotics - Yogurt, Miso, Kimchi, Sauerkraut, Kefir

• Polyphenols - Olive oil, Citrus fruits, Apples, Berries, Herbs/spices, Nuts, Flaxseed, Olives, Coffee, Tea, Green tea, Dark chocolate

-Cut back on sugar. Sugar increases inflammation.

• Use cinnamon as a sweetener

• Eat fruit with nuts as a dessert

-Eat like a Glucose Goddess to reduce sugar spikes. Sugar increases inflammation.

• Eating protein, healthy fats, and fiber with meals prevents sugar spikes. Eat these foods before the carbs/starches in your meal. This will prevent sugar spikes. Sugar spikes increase inflammation.

• Healthy proteins - Salmon, Seafood, Eggs, Beans, and Ancient grains: quinoa, couscous, spelt, freekeh, millet, teff, sorghum, farro, amaranth, kamut

• Healthy fats - Olive oil, Avocado, Olives, Salmon, Seeds, Nuts

• Include Vegetables with your meals. Vegetables contain fiber which helps prevent sugar spikes. Sugar spikes increase inflammation.