Food that reduce inflammation
Updated: Nov 9
Establishing healing eating habits is the best thing you can do to reduce inflammation, lower your risk of developing a chronic disease and strengthen your overall health. Fueling your body with anti-inflammatory nutrient-dense foods provides your body with biological information necessary for your health and well-being.
Healing food can reduce inflammation in your body, decrease toxic load, stabilize your blood sugar, support your healthy blood pH, fuel your body with essential nutrients, including vitamins, minerals, enzymes, and antioxidants from greens, vegetables, herbs and fruits.
First step in healing your body with healthy food is to reduce or eliminate unhealthy highly inflammatory food full of sugar and carbs, cut down on processed and conventional meat, farm raised seafood and bad fats, such as hydrogenated and vegetable oils.
Eating healthy is actually not that hard. Healthy alternatives are widely available at health food stores and restaurants. Choose organic whole foods and organic natural products without additives and preservatives.
Gluten-free flours and grains, including: brown rice, millet, almond, coconut, quinoa, and amaranth flour. Use lettuce or collard green wraps for burgers and sandwiches, cauliflower pizza crust for delicious pizza, portabella mushrooms instead of buns, zucchini or sweet potato noodles instead of pasta, kale chips or sweet potato chips, baked sweet potato fries.
Low-GI Whole Fruits, Vegetables, and Natural Sweeteners. Low-glycemic index fruits, such as berries, or green apples, and sweet vegetables, such as beets, carrots and sweet potatoes, provide plenty of sweetness with lots of nutrients and fiber to help to slow the breakdown of sugar. Natural sweeteners, such as raw honey or stevia may also sweeten your teas without disrupting your blood sugar balance.
Grass-fed, Raw Dairy, or Non-Dairy Options. Make sure that the meat you eat comes from animals that were raised humanely, are not treated with hormones, and fed a diet that keeps them healthy. Eat pasture-raised poultry, grass-fed beef, lamb.
If you can consume dairy, grass-fed raw dairy, including raw milk, grass-fed butter and ghee, and fermented yogurt or kefir are generally healthy. To see how you tolerate raw and fermented dairy, take out dairy for 90 days, then add it back and pay attention to your body’s reaction. If you can’t tolerate dairy, non-dairy alternatives include coconut milk, coconut yogurt, coconut kefir, almond milk, and cashew milk are very healthy alternatives.
Wild-caught low in mercury Fish such as salmon, cod, tilapia, chunk light tuna, mullet, herring, anchovies, and sardines are great for fish lovers.
Good healthy fat is very important to keep inflammation at bay and grass fed butter (one of my favorite) is anti-inflammatory. To me grass fed butter is a super-food that people often overlook. It is healthy, tasty and great for an anti-inflammatory diet.
I often encounter people who feel that consuming butter is unhealthy. They still believe that butter will clog arteries. Research shows, however, that the compounds in grass fed butter may actually protect us from heart disease in addition to providing several other benefits.
In addition to grass-fed butter, oils I recommend (and use often) are oils such as ghee, coconut oil, avocado oil. I use olive oil with salads and as a finishing oil (at the end of cooking).
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