Eating Anti-Inflammatory

Research shows that those affected by inflammatory conditions can be helped by changes to their diet. If you fall into this category, you should consult with your health care provider before making changes to your diet. This article is not intended as medical advice and is based on my own experience. The recipes I create for Herbs & Pearls are based on my own experience.

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What to Eat

Recommended foods in the anti-inflammatory diet aid the body in reducing inflammation. They include lots of fruits and vegetables, whole grains, omega-3 rich fish, plant-based proteins, and herbs and spices.

Fruits and Vegetables

Lots of variety and many colors are the keys here. Go for dark, leafy greens like spinach and kale. Darkly colored fruits like blackberries, cherries, and raspberries are also good choices.

Whole Grains

Whole grains are high in fiber, which can help reduce inflammation. Oatmeal, quinoa, brown rice, and forbidden rice (aka black rice) are good choices. There is some controversy on whether or not one should avoid gluten. I’ll leave this to you and your healthcare provider to determine.


Beans and Nuts

Like whole grains, beans are rich in fiber and antioxidants. Nuts, along with olive oil and avocados, are also rich in healthy fats that help fight inflammation in the body.



Fatty fishes, rich in omega-3s are good choices, like salmon and tuna.

Herbs and Spices

Herbs are rich in antioxidants and add flavor to foods, reducing the need for salt. Spices like turmeric have also been shown to help reduce inflammation. Garlic can also be beneficial.

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What to Avoid

Things to avoid include highly processed foods, including fried foods, and refined sugars. This means avoiding processed and red meats, sweets, and soda. Also to be avoided are high-fat dairy products like butter, whole milk, and cheese. Alcohol has also been shown to cause inflammation and should be avoided.

Anti-Inflammatory Cookbooks


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