Current research advocates for good overall nutrition to help enhance the body’s immune system and provide the necessary antioxidants to reduce the inflammatory stressors.
Below, Physio Logic’s Clinical Nutritionist, Michelle Miller, MSACN; and Nutritional Educator & Registered Dietitian, Rachel Naar, RD, identify some quick tips and tricks to reduce inflammation.
1. Fruits and Vegetables
Allow these foods to make up at least half of your plate. The key here is variety. The more variety in your plate, the more exposure you have to a myriad of antioxidants. Include leafy greens such as kale or brussels sprouts (Pro tip: Have twice as many servings of vegetables than fruits each day).
2. Plant-Based Protein
Include beans, nuts, and seeds into your diet. These foods are also rich in fiber and can help you to feel fuller longer.
3. Whole Grains
We all know by now that white bread isn’t doing us any favors. Opt for brown, black or wild rice instead of white, include whole oats, buckwheat and quinoa. We also like ancient grains such as millet, farro and amaranth.
4. Healthy Fats
Focus olive oil, avocados, nuts and seeds, and salmon as sources of healthy fats. Not a fan of seafood? Check out our Omega-3 supplement recommendations here.
5. Herbs and Spices
A great way to add some flavor without additional empty calories is to add fresh herbs and spices to your meals. Consider it your 1-2 antioxidant rich punch.
Looking for other ways to supplement an anti-inflammatory diet? Check out our top picks for decreasing inflammation, supporting joint health, and improving your body’s stem cells: Supplements that help reduce inflammation and support stem cells. If you’d like to create your own personalize nutrition plan, start by filling out the form below.