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Anti-Inflammatory Diet

nutrition · easy · 2-3 hours/week for cooking

What is Anti-Inflammatory Diet?

Dietary pattern emphasizing omega-3 fatty acids, colorful produce, herbs/spices, and whole foods while limiting refined sugars, processed foods, and trans fats. Designed for lifelong sustainability rather than short-term intervention.

Is there evidence for it?

EVIDENCEstrong

How do you do Anti-Inflammatory Diet?

  1. 1.Increase omega-3-rich foods: wild salmon, sardines, walnuts, flaxseeds, chia seeds (aim for 2-3 servings/week)
  2. 2.Eat the rainbow — 8-10 servings of colorful fruits and vegetables daily for diverse polyphenols
  3. 3.Add anti-inflammatory spices liberally: turmeric (with black pepper), ginger, cinnamon, garlic
  4. 4.Eliminate or drastically reduce refined sugar, processed meats, seed oils, and alcohol
  5. 5.Include fermented foods daily (sauerkraut, kimchi, yogurt) to support gut microbiome

How long does it take?

2-3 hours/week for cooking.

Is it hard to start?

easy.

Source: Andrew Weil (anti-inflammatory food pyramid); Mediterranean diet research; numerous RCTs on omega-3 and polyphenols
inflammation · chronic-disease · whole-foods · omega-3 · longevity
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.