Ebi nutrition Anti-inflammatory diet ebook on amazon - EBI Nutrition

Anti-Inflammatory Diet

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What are the foods that cause inflammation?

Avoid inflammation-causing foods which include:

  • refined carbohydrates (like white bread and white pasta)
  • fried foods (trans fats)
  • soda and other artificially-sweetened beverages
  • high-fructose corn syrup
  • red meat, especially very fatty meat
  • processed meat
  • refined oils (like margarine, shortening, vegetable oil, and soybean oil)
  • excessive alcohol
  • snack foods with high sodium (like chips and crackers)

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil.

Many people add herbs and spices like cinnamon, ginger, and turmeric. There are a few studies that suggest modest benefits,

How do they help? "It's believed that antioxidants in brightly colored fruits and vegetables [cooked tomatoes, carrots, squash, and broccoli] may lessen the effect of free radicals, which damage cells," says Liz Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.

Other food components that may help fight inflammationinclude:

  • fiber found in fruits, vegetables, and especially legumes and whole grains such as barley, oats, and bran
  • omega-3 fatty acids found in fish (such as salmon, mackerel, sardines, tuna), vegetable oils (flaxseed and canola), walnuts, flaxseeds, and leafy green vegetables (spinach and kale)
  • polyphenols (plant chemicals) found in berries, dark chocolate, tea, apples, citrus, onions, soybeans, and coffee
  • unsaturated fats found in almonds, pecans, walnuts, flaxseeds, pumpkin and sesame seeds, and plant oils (olive, peanut, canola)

We have published our book on "How to combat inflammation" with amazing 30 simple recipes for beginners

You can buy our E-book on Amazon Kindle 

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