Low inflammation diet

Key Principles

• Balance blood sugar: steady meals, limited refined carbs.
• Healthy fats: focus on omega-3s and anti-oxidative oils.
• Plant-forward: fruits, vegetables, herbs, and spices with strong anti-inflammatory compounds.
• Minimal processing: choose whole, nutrient-dense foods over ultra-processed ones.

Foods to Emphasize

• Fruits & Veggies: berries, cherries, oranges, leafy greens, cruciferous veggies (broccoli, kale, Brussels sprouts).
• Whole Grains: oats, quinoa, brown rice.
• Healthy Fats: olive oil, avocado, nuts, seeds (especially flax, chia, walnuts).
• Fatty Fish: salmon, sardines, mackerel (rich in omega-3).
• Legumes: lentils, beans, chickpeas.
• Spices & Herbs: turmeric, ginger, garlic, cinnamon.
• Tea & Coffee (moderate): green tea, black tea, coffee can have anti-inflammatory polyphenols.

Foods to Limit or Avoid

• Refined Carbs: white bread, pastries, sweetened cereals.
• Sugary Drinks & Snacks: soda, candy, desserts.
• Red & Processed Meats: sausages, bacon, deli meats.
• Excess Omega-6 Oils: soybean, corn, sunflower oils (in excess, they may fuel inflammation).
• Fried & Ultra-Processed Foods: chips, fast food.
• Excess Alcohol.