5. Whole & Cracked Grains
How much: 2 – 3 servings per day (one serving amounts to about ½ cup cooked grains).
Top Choices: Great choices include brown rice, basmati rice, wild rice, barley, quinoa, and steel-cut oats.
Why it helps: It takes longer for your body to digest whole grains which reduces spikes in blood sugar levels that can trigger inflammation. Note: “whole grains” refers to grains that are intact or in a few large pieces, NOT whole wheat bread or other foods that use flour as a primary ingredient.
6 Healthy Fats
How much: Aim for 5 – 7 daily servings (one serving amounts to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado).
Top Choices: For cooking, extra virgin olive oil and expeller-pressed organic canola oil are your best choices. Nuts (especially walnuts), avocados, and freshly ground hemp and flaxseed are also good sources of healthy fats. Omega-3 essential fatty acids, which are among the most-powerful anti-inflammatory nutrients, can be found in salmon, halibut, mackerel and other fish, as well as omega-3 enriched milk and eggs.
Why it helps: Healthy fats are those rich in either monounsaturated fats or omega-3 essential fatty acids. These nutrients have powerful anti-inflammatory properties and help to balance inflammation causing nutrients in the body.
7. Fish & Seafood
How much: The American Heart Association recommends eating fish (especially fatty fish) at least twice per week.
Top Choices: Wild-caught Alaskan salmon, herring, halibut, mackerel, and sardines.
Why it helps: Fish is the best dietary source of EPA and DHA omega-3 fatty acids, which are powerfully anti-inflammatory and essential for brain, joint, cellular, and overall good health.
8. Bone Broth
How much: 2 – 3 servings per week (one serving amounts to 1 cup of bone broth).
Top Choices: You can make your own broth by boiling bones in a soup pot or buy it pre-made from the grocery store. Either way, make sure the bones or broth comes from free-range animals (cows are the most popular) that weren’t treated with growth hormones or antibiotics.
Why it helps: Bone broth contains collagen as well as the amino acids proline and glycine that can help heal damage to your gut lining caused by inflammation. Bone broth is also said to be good for joint health, as well as skin and hair health.
9. Tea
How much: Sip on 2 – 4 cups per day.
Top Choices: White, green, oolong teas
Why it helps: Tea is a wonderful source of catechin, antioxidant compounds that have been shown to reduce inflammation. For best results, purchase a high-quality tea and invest a few minutes into learning the proper way to brew a good cup of tea.
10. Herbs & Spices
How much: As much as you want!
Top Choices: Turmeric, ginger and garlic (fresh and dried), basil, cinnamon, rosemary, and thyme.
Why it helps: Spice up your meals and cool down chronic inflammation with these healthy herbs and spices. Turmeric is one of the best anti-inflammatories around, and the other herbs and spices on this list have strong anti-inflammatory properties.
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