An anti-inflammatory diet is predicated on a pattern of eating that involves foods and food components that suppress inflammation, and limiting ones that promote inflammation.
This includes refined grains, added sugars, processed red meat, and unhealthy fats. Studies suggest following an anti-inflammatory diet can help guard against forms of cancer. So, what should you be eating? Follow these tips:
High-fibre diets have been shown to reduce inflammation. Look for fibre-rich, whole grains – think oats, freekeh, millet, quinoa, brown rice, wheat berries, and 100% whole-grain pastas and breads.
Aim for a helping of beans and lentils into your diet at least four times a week for ample fibre.
Besides fibre, fruits and veggies offer nutrients and phytochemicals that prevent inflammation.
It may be tough, but try to get at least seven servings a day – you can do this by creatively including fruits and veggies into each of your meals throughout the day.
Mix up your produce choices to benefit from their wide array of anti-inflammatory phytochemicals. Try leafy greens, oranges, berries, and cherries; sweet potatoes and mango; tomatoes and eggplant.
Fatty fish like salmon, sardines, anchovies, and trout provide strong anti-inflammatory fatty acids, so try to get your fish fix in at least twice a week.
If you want to stick to plants, some offer omega-3 fatty acids, too: opt for chia seeds, ground flax, flax oil, hemp seeds, walnuts, canola oil, and soybeans.
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