Did you know that inflammation can wreak havoc with your body even if you can’t see any outward signs of it? Fortunately, you can help reduce inflammation by following a healthy eating guide focused on plant-based foods, fermented foods like yogurt and sauerkraut, and foods like fish and nuts that are high in omega-3 fatty acids. If you struggle with arthritis or chronic pain, try this 7-day healthy eating plan to help with inflammation.
Breakfast: Oatmeal with tart cherries. Cherries contain anthocyanin, a powerful antioxidant that combats inflammation. You can use fresh or dried cherries.
Lunch: Pumpkin soup. Pumpkins contain beta-cryptoxanthin, another anti-inflammatory.
Dinner: Sushi. So-called “oily fish” like salmon and tuna are high in omega-3 fatty acids that prevent and actively fight inflammation. Ginger, often eaten with sushi, is another great anti-inflammatory food.
Breakfast: Omelette. Eggs are high in omega-3 fatty acids. Find out what vegetables are in season and throw in a handful of your favorite for extra flavor and inflammation-fighting power.
Lunch: Asian-style tuna salad. You can’t go wrong with more fresh vegetables and omega-3’s!
Dinner: Stuffed red peppers. Red peppers are high in anti-inflammatory beta carotene. For extra credit, use cauliflower rice or quinoa instead of traditional rice.
Breakfast: Buckwheat and ginger granola with yogurt. Fermented foods like yogurt are good for preventing and reducing inflammation, especially when paired with other anti-inflammatories like buckwheat and ginger.
Lunch: Lentil soup. Lentils have a high fiber content to help combat inflammation.
Dinner: Tilapia. Tilapia is another oily fish high in omega-3 fatty acids.
Breakfast: Crepes with berries. Satisfy your sweet tooth while staving off inflammation with fiber-rich berries high in anthocyanin such as strawberries, blueberries, and blackberries.
Lunch: Tuna salad sandwich. Keep the omega-3’s coming!
Dinner: Sweet potato black bean burgers. The vitamin C and beta carotene found in sweet potatoes and black beans help prevent and reduce inflammation.
Breakfast: Spinach frittata. In addition to eggs, spinach is high in inflammation-fighting antioxidants.
Lunch: Salmon salad. Combine leafy greens, fish, and fresh vegetables for an anti-inflammatory triple threat.
Dinner: Chicken fajitas. Peppers, especially red peppers, are rich in inflammation-fighting beta-carotene. Add a side of beans for extra credit.
Breakfast: Pumpkin pancakes. Treat yourself to something sweet while the beta-cryptoxanthin in pumpkin fights inflammation in your body.
Lunch: Thai curry with sweet potato. The spices found in curry, especially turmeric, are great for fighting inflammation.
Dinner: Grilled salmon. Salmon is high in inflammation-fighting omega 3 fatty acids, and you can even enhance anti- inflammatory properties by cooking it with ginger and olive oil.
Breakfast: Berry smoothie. Most berries are rich in fiber and vitamin C - plus, the anthocyanin that gives them their brilliant colors is also responsible for fighting inflammation. Mix and match your favorite berries with yogurt, another powerful anti-inflammatory, in a healthy breakfast that’s easy to take on the go.
Lunch: Chicken caesar wrap with kale. Leafy greens like kale are rich in antioxidants that fight inflammation. You can replace the chicken with salmon for even more anti-inflammatory power.
Dinner: Tuna steak. Finish your week of anti-inflammatory easy meal prep strong with a hearty meal rich in omega-3 fatty acids!
SNACKS AND TREATS:
Vegetable sticks, fresh fruit, and nuts make great snacks throughout the day. When you want to treat yourself, you can enjoy red wine and/or dark chocolate. Red wine and cocoa, the main ingredient in dark chocolate, both contain antioxidants. If you’re concerned that gluten intolerance may be causing or contributing to your inflammation, Healthline has a number of anti-inflammatory recipes that are either gluten-free or can be modified to eliminate gluten.