Do you experience chronic pain, or are you simply looking to take better care of your health? An anti-inflammatory diet can be a beneficial approach to help reduce inflammation and support overall health. Discover how to easily integrate it into your daily routine with tips from our registered dietitians.
What Is Inflammation?
Inflammation is a natural response of the body to fight infections, injuries, or irritants. However, when it becomes chronic, it can lead to issues such as:
- Joint or muscle pain
- Persistent fatigue
- Chronic inflammatory conditions
An unbalanced diet, stress, lack of physical activity, and poor sleep quality can all contribute to persistent inflammation.
The Basics of an Anti-Inflammatory Diet
1. Prioritize Antioxidant-Rich Foods
Colourful fruits and vegetables are powerful allies! They contain nutrients, vitamins, and minerals that help protect your cells.
- Load up on fresh or frozen berries: Prepare a smoothie bowl that can be eaten with a spoon or add a handful of berries to your yogurt.
- Make a colourful salad:
- Mix leafy greens (spinach, lettuce, arugula) with crunchy vegetables (grated carrots, peppers, cucumbers).
- Add extras like legumes, nuts, or seeds.
- Finish with a homemade or store-bought dressing for a quick and delicious meal.
- Eat Brussels sprouts more often: They are rich in antioxidants and fibre, making them an excellent vegetable for a healthy diet.
- Add turmeric and ginger to meals and drinks: Sprinkle turmeric into soups or stews, try golden milk, and add fresh ginger to smoothies or teas.
2. Cook More Plant-Based Proteins
Incorporating soy daily and legumes a few times per week can positively impact inflammation reduction.
- Use legumes: Canned legumes are quick to prepare and can be a great meat substitute in meals like these vegetarian chickpea patties.
- Experiment with tofu: Whether stir-fried with ginger and soy sauce or made into gnocchi with homemade pesto, tofu is versatile and delicious. Try this healthy Pad Thai recipe.
- Incorporate lentils into desserts: They add nutrients without compromising taste or texture. Try this carrot and red lentil muffin recipe.
- Cook with TVP (textured vegetable protein): Mix it with meat to reduce the amount used or use it in cereals, granola bars, or muffins. It is high in protein and very versatile.
3. Choose Healthy Fats
Certain fats have anti-inflammatory properties beneficial to health. Omega-3s, found in fatty fish (salmon, sardines, mackerel, herring), nuts, and some seeds, are among them. Olive oil also has protective effects.
- Incorporate ground chia or flaxseeds: Add them to smoothies or homemade jam recipes.
- Cook fish more often: Try it in patties or bowls with colourful vegetables, whole wheat tortillas, or yogurt-based sauces. Try this chickpea and salmon patty recipe.
- Add walnuts to your snacks or meals: They are an excellent source of omega-3s and pair well with salads, oatmeal, muffins, or simply as a snack with fruit.
- Make homemade dressings or marinades: Some oils, like canola, flaxseed, or camelina oil, are rich in omega-3s.
- Cook frequently with extra virgin olive oil: A versatile oil perfect for cooking and dressings.
4. Focus on Whole Grains
Unlike refined grains, whole grains like quinoa, barley, and brown rice provide fibre and essential nutrients.
- Prepare a grain-based bowl using quinoa, brown rice, wild rice, barley, or bulgur as a base, like in this millet and chickpea salad.
- Pair your bowl of soup with whole grain crackers (wheat, rye, or quinoa).
- Add oatmeal to breakfast: Prepare overnight oats in advance for quick and easy mornings.
- Discover a new whole grain each week: Try new cereal products like hulled or pearled barley, sorghum, millet, or buckwheat. Get inspired by this buckwheat and mushroom recipe.
Simple Steps for an Anti-Inflammatory Diet
- Cook homemade meals: This allows you to control ingredients and avoid inflammatory additives. Try this slow cooker vegetable lasagna for an easy and nourishing meal.
- Vary cooking methods: Preserve vitamins and minerals by alternating between raw vegetables (e.g., crudités), steamed, roasted, or sautéed with a drizzle of oil. Check out this oven-roasted vegetable recipe for inspiration.
- Adopt balanced meals: Each meal should include a source of protein (chicken, tofu, fish), fibre (vegetables, whole grains), and healthy fats. Start your day with a Greek-style breakfast bowl.
Soothe Your Pain and Regain Your Energy
Living with chronic pain can be challenging, but certain dietary choices can help reduce inflammation and improve daily well-being. Small, targeted changes can help you feel more comfortable, reduce inflammation, and enjoy your days more fully.
Personalized support can make all the difference. Book an appointment with a registered dietitian to receive tailored guidance suited to your lifestyle.
