What is an anti-inflammatory diet?
An anti-inflammatory diet is simply a way of eating that focuses on a higher intake of fruits, veggies, fish, and healthful fats while eliminating pro-inflammatory foods like refined carbohydrates, dairy, and sugar.
Foods that cause inflammation
- Refined grains
- Milk and dairy products
- Soda and other sugar-sweetened beverages
- Margarine, shortening, and lard
- Processed meats
- Vegetable oils
- Alcohol
Anti-inflammatory foods
- Avocados
- Berries
- Fish, like tuna and salmon
- Green vegetables like broccoli and zucchini
- Leafy vegetables like kale, spinach, and cabbage
- Nuts and seeds
- Olive oil
- Tomatoes
- Turmeric
If you're looking for an anti-inflammatory approach to eating, look no further than The Paleo Diet®. The Paleo Diet automatically eliminates these harmful foods and encourages you to eat anti-inflammatory foods. Of course, some foods are better at others for combating inflammation. Here are our favorite anti-inflammatory Paleo foods that you can pick up from the produce section! Many of them provide not only a great variety of flavors, but also are anti-carcinogenic and have other health-promoting compounds. 2, 6
Broccoli
Broccoli is rich in vitamin C and fiber, and is surprisingly high in protein. It is a source of some potent phytochemicals, such as sulforaphane and indole-3-carbinol, which have demonstrated protective effects in models of cancer, neurodegenerative diseases, and other conditions.1, 5, 11 Sautéed with a little garlic (another nutritional powerhouse) in olive oil, and you’ve got a delicious side dish for any Paleo meal.
How to add more broccoli to your diet:
- 5-Ingredient Chicken and Broccoli
- Cilantro Lime Broccoli Rice
- Vegan Buddha Bowl with Avocado Lime Dressing
Tomatoes
Tomatoes are a good source of antioxidants, retinoids (vitamin A-like compounds), and lycopene. The latter has been shown to protect the skin from the damaging effects of excess ultraviolet radiation – which might come in handy in the summer months, coincidentally, when tomatoes are in season.4, 7, 10 Cooking tomatoes maximizes the lycopene content,3 perfect for a summer appetizer.
If you have an autoimmune disease, certain glycoalkaloids in tomatoes may act to increase intestinal permeability and also contain certain immunological adjuvants (alpha tomatine in tomatoes) that up-regulate the immune response and should be avoided.
How to add more tomatoes to your diet:
Zucchini
Zucchini is rich in folate, copper, and potassium, and is an extremely low-calorie food; only about 10-15 calories in a whole zucchini. It’s also one of the best sources for lutein and zeaxanthin, two phytonutrients that are good for ocular health.9 Zucchini has a delicate flavor which has been described as savory by some, and can be sliced, grilled, and ready-to-eat in just a few minutes.
How to add more zucchini to your diet:
Raspberries
Raspberries are another great source of antioxidants and anthocyanins. One study showed the equivalent of about a handful of raspberries per day reduces markers of inflammation in the blood while another study showed potentially protective effects against colorectal cancer. 8
How to add more berries to your diet:
