5 Ways To Make The Most Of An Anti-Inflammatory Diet

Inflammation in the body causes or contributes to many debilitating, chronic illnesses.However, research finds that eating an anti-inflammatory diet may help protect against certain diseases , but could also help slow the ageing process by stabilizing blood sugar and increasing metabolism. To make the most of an anti-inflammatory diet, I recommend following these 7 principles

1. Eat a minimum of nine servings of fruits and vegetables every day.

One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable. For an extra punch, add anti-inflammatory herbs and spices —such as turrmeric and ginger to your cooked fruits and vegetables to increase the benefits.

2.Eat at least 25 grams of fiber every day.

A fiber-rich diet can help reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.

To get your fill of fibre, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

3.Eat foods rich in omega-3 fatty acids.

Research suggests that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.

Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.

4. Eat fish at least three times a week.

Fish are another fantastic omega-3 rich food. Go for cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Low-fat fish such as sole and flounder, may also have anti-inflammatory benefit

5. Consume oils that contain healthy fats.

The body requires fat, but choose the fats that provide you with benefits. Virgin and extra virgin olive oil (organic if possible) are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.