{"id":25850,"date":"2021-08-12T19:02:32","date_gmt":"2021-08-12T19:02:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25850"},"modified":"2025-06-06T19:10:07","modified_gmt":"2025-06-06T19:10:07","slug":"21-day-anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/","title":{"rendered":"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_Is_an_Anti-Inflammatory_Diet\" >What Is an Anti-Inflammatory Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_Foods_Are_Anti-Inflammatory\" >What Foods Are Anti-Inflammatory?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Fatty_Fish\" >Fatty Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Foods_Rich_in_Vitamin_C\" >Foods Rich in Vitamin C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Whole_Grains\" >Whole Grains\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Nut_Butter\" >Nut Butter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Fruits\" >Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Berries\" >Berries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Seeds_and_Healthy_Fats\" >Seeds and Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_Are_the_Top_20_Anti-Inflammatory_Foods\" >What Are the Top 20 Anti-Inflammatory Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_Are_Inflammatory_Foods\" >What Are Inflammatory Foods?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Processed_Meats\" >Processed Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Unhealthy_Fats\" >Unhealthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Refined_Carbs\" >Refined Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Sugar-Sweetened_Beverages\" >Sugar-Sweetened Beverages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Red_Meat\" >Red Meat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#How_Can_I_Get_Started_on_the_21-Day_Anti-Inflammatory_Diet\" >How Can I Get Started on the 21-Day Anti-Inflammatory Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Lifestyle_Changes\" >Lifestyle Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Workout_Plan\" >Workout Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#The_21-Day_Anti-Inflammatory_Diet_Meal_Plan\" >The 21-Day Anti-Inflammatory Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Four\" >Day Four\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Day_Seven\" >Day Seven<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_is_the_easiest_anti-inflammatory_diet\" >What is the easiest anti-inflammatory diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#What_is_the_number_one_food_to_fight_inflammation\" >What is the number one food to fight inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Are_eggs_inflammatory\" >Are eggs inflammatory?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#Is_coffee_inflammatory\" >Is coffee inflammatory?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Inflammation is your body&#8217;s natural response to injuries, infections, and illnesses. It occurs when the immune system sends an increased amount of white blood cells (cells that fight off an injury or infection) to the affected area.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some diseases can cause your immune system to work excessively and attack healthy tissue, including asthma, arthritis, and psoriasis. So, in addition to prescription medication, lifestyle changes are required. This is where the anti-inflammatory diet comes in.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Anti-Inflammatory_Diet\"><\/span><b>What Is an Anti-Inflammatory Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An anti-inflammatory diet is a weight loss and disease prevention strategy that is focused on reducing inflammation in the body by eliminating certain foods, particularly those that are believed to increase inflammation (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(10)01555-5\/fulltext\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea behind an anti-inflammatory approach to eating is simple: long-term inflammation is associated with chronic diseases such as heart disease, cancer, and diabetes (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41591-019-0675-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). While genetics play an important role in many of these conditions, lifestyle choices can also have a significant impact. Eating foods that have been shown to reduce inflammation can actually help lower inflammation over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16904534\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are particularly high in saturated fat and added sugars have a tendency to trigger a pro-inflammatory response that leads to increased risk for many chronic illnesses (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4856550\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is some overlap between those who follow a standard American diet (SAD) and those with inflammatory health problems such as Crohn&#8217;s disease or heart disease. Therefore, limiting your intake of red meats and saturated fats is an essential part of the anti-inflammatory diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the ultimate goal of an anti-inflammatory diet is reducing long-term inflammation, it can also help with temporary discomfort that is often associated with these conditions. Many people who have a regular inflammatory condition such as arthritis have reported that following an anti-inflammatory diet helps improve their symptoms and makes it less painful (or even possible) to do daily tasks.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_Anti-Inflammatory\"><\/span><b>What Foods Are Anti-Inflammatory?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good rule of thumb to follow when determining what exactly should feature on your 21-day anti-inflammatory diet food list is to choose natural and <a href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\">whole foods<\/a> over those that are highly processed. Others select organic fruits and vegetables over conventionally grown, but this may not always be feasible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should focus on choosing the following ingredients in particular:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><b>Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark leafy greens such as kale, spinach, collards, and Swiss chard, often referred to as <a href=\"https:\/\/betterme.world\/articles\/super-vegetables\/\">super vegetables<\/a>, are high in antioxidants that reduce inflammation in your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2676354\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegetables also contain beta-carotene (a form of vitamin A), which helps nourish and protect cells from free radicals that are often responsible for inflammation (<\/span><a href=\"https:\/\/www.health.com\/low-carb-vegetables-8384887\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fatty_Fish\"><\/span><b>Fatty Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega 3 fatty acids, which are commonly found in fish such as salmon, are anti-inflammatory and are believed to combat heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257651\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/14-Day-Boiled-Egg-Diet.png\" alt=\"21-day anti-inflammatory diet\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_Rich_in_Vitamin_C\"><\/span><b>Foods Rich in Vitamin C<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that taking vitamin C may help lower elevated levels of C-reactive protein (CRP), a marker for inflammatory diseases (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0891584908005686?via%3Dihub\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Foods that are high in vitamin C include citrus fruits, bell peppers, broccoli, and dark leafy greens.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Navel oranges contain high amounts of vitamin C and also the carotenoid lutein. When you add them to your daily diet you\u2019ll get a healthy dose of nutrients and an anti-inflammatory response from consuming such foods.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains are rich in fiber and antioxidants, both of which may help reduce inflammation. Whole grains include foods such as brown rice, whole-wheat bread products, oatmeal, and quinoa.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nut_Butter\"><\/span><b>Nut Butter<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some research has suggested that nuts may actually help with weight loss, prevent other diseases, and reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><b>Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits have a high concentration of antioxidants, which may help reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2676354\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You should aim to include at least one serving of fruit per day in your diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Berries\"><\/span><b>Berries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While all fruit is good, make sure you eat plenty of fruits that are rich in anthocyanins, which can be found in dark blue, purple, and red produce such as cherries, berries, <a href=\"https:\/\/betterme.world\/articles\/benefits-of-plums-for-weight-loss\/\">plums<\/a>, and pomegranates. Blueberries, strawberries, and other berries are also rich in antioxidants that may help reduce inflammation (<\/span><a href=\"https:\/\/pubs.acs.org\/doi\/10.1021\/jf4044056\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seeds_and_Healthy_Fats\"><\/span><b>Seeds and Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seeds such as chia and flax are good sources of omega-3 fatty acids, which may be helpful for reducing inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257651\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats are found in olive oil and a variety of nuts such as almonds, cashews, pecans, and walnuts (which can be added to oatmeal), in addition to avocados.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating healthy fats may be particularly important for fighting off inflammation as low-fat diets have been suggested to increase the risk for chronic disease due to inflammation triggered by excess added sugar (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/how-to-use-food-to-help-your-body-fight-inflammation\/art-20457586\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/benefits-of-3-day-banana-diet\/\"><i>The Banana Diet: Pros, Cons, and Everything Else You Need to Know<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_20_Anti-Inflammatory_Foods\"><\/span><b>What Are the Top 20 Anti-Inflammatory Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The top 20 anti-inflammatory foods are (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9059\/9\/8\/922\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Berries &#8211; <\/b><span style=\"font-weight: 400;\">rich in antioxidants and polyphenols, which have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Fatty fish &#8211; <\/b><span style=\"font-weight: 400;\">high in omega-3 fatty acids, which may help reduce inflammation<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Leafy greens &#8211;<\/b><span style=\"font-weight: 400;\"> contain flavonoids and carotenoids that have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Turmeric &#8211; <\/b><span style=\"font-weight: 400;\">contains curcumin, which has powerful anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Avocados &#8211;<\/b><span style=\"font-weight: 400;\"> high in monounsaturated fats, which may help reduce inflammation<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Broccoli &#8211; <\/b><span style=\"font-weight: 400;\">contains sulforaphane, a compound that has anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Olive oil &#8211; <\/b><span style=\"font-weight: 400;\">rich in oleocanthal, which has been shown to share some characteristics with ibuprofen, an anti-inflammatory drug<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Tomatoes &#8211; <\/b><span style=\"font-weight: 400;\">contain lycopene, an antioxidant with anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Nuts &#8211; <\/b><span style=\"font-weight: 400;\">high in healthy fats, antioxidants, and phytochemicals that may help reduce inflammation<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Green tea &#8211;<\/b><span style=\"font-weight: 400;\"> contains catechins, which have been shown to have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Beets &#8211; <\/b><span style=\"font-weight: 400;\">contain betalains, compounds that have powerful anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Garlic &#8211; <\/b><span style=\"font-weight: 400;\">contains allicin, a compound with anti-inflammatory and antioxidant properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Ginger &#8211; <\/b><span style=\"font-weight: 400;\">contains gingerol, a substance that has been shown to have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Grapes &#8211; <\/b><span style=\"font-weight: 400;\">contain resveratrol, an antioxidant with potent anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Dark chocolate &#8211; <\/b><span style=\"font-weight: 400;\">high in cocoa, which contains flavonoids that have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Mushrooms &#8211;<\/b><span style=\"font-weight: 400;\"> contain beta-glucans, compounds that support gut health\u00a0 and have anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Onions &#8211; <\/b><span style=\"font-weight: 400;\">contain quercetin, a flavonoid with anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Oranges &#8211;<\/b><span style=\"font-weight: 400;\"> high in vitamin C, which has antioxidant and anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Spinach &#8211; <\/b><span style=\"font-weight: 400;\">rich in antioxidants and phytochemicals that may help reduce inflammation<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Sweet potatoes &#8211; <\/b><span style=\"font-weight: 400;\">contain beta-carotene, a compound with anti-inflammatory properties<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/How-To-Lose-20-Pounds-In-2-Weeks.png\" alt=\"21-day anti-inflammatory diet\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Inflammatory_Foods\"><\/span><b>What Are Inflammatory Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following foods have been linked to inflammation and should be limited or avoided when possible:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Processed_Meats\"><\/span><b>Processed Meats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed meats such as sausage, bacon, or deli meats have been shown to increase the risk of heart disease and diabetes, as well as some cancers (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/news\/press-releases\/processed-meats-unprocessed-heart-disease-diabetes\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Unhealthy_Fats\"><\/span><b>Unhealthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Saturated fats can contribute to inflammation in the body (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831322009267?via%3Dihub\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). This also includes foods that are rich in trans fats (partially hydrogenated oil). With virtually no redeeming nutritional value, these types of foods should be avoided as much as possible. Luckily, trans fats have been banned in many countries. Saturated fats can be limited by choosing lean animal and more plant-based protein sources.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Refined_Carbs\"><\/span><b>Refined Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have suggested that <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">refined carbs<\/a> such as white bread may increase inflammation and a diet that is high in them is linked to heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793267\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sugar-Sweetened_Beverages\"><\/span><b>Sugar-Sweetened Beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several studies have shown that an overconsumption of sugar can lead to increased inflammation, especially in the joints. Some research has suggested that this is due to an increase in inflammatory markers called interleukin-6 (IL-6) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5986486\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IL-6 is produced by the liver after fructose consumption and contributes to joint swelling, pain, and stiffness, symptoms that are associated with rheumatoid arthritis.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Red_Meat\"><\/span><b>Red Meat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Red meat is rich in saturated fat and can increase cholesterol levels. Research has suggested that a diet that is high in red meat increases inflammation throughout the body, putting you at increased risk for heart disease, type 2 diabetes, and various types of cancer(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5035214\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Get_Started_on_the_21-Day_Anti-Inflammatory_Diet\"><\/span><b>How Can I Get Started on the 21-Day Anti-Inflammatory Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Researchers suggest that an anti-inflammatory diet is one key to fighting chronic disease and improving overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4579563\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of this diet is to decrease inflammation, while also increasing your intake of healthy fats, fiber, and protein and reducing the amount of refined carbohydrates such as sugar.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lifestyle_Changes\"><\/span><b>Lifestyle Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should start by limiting ultra processed foods in your diet. Replace them with whole grains and produce, in addition to lean proteins such as fish, poultry, and plant-based proteins instead of red meat. You should aim for at least four servings of fruits or vegetables every day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber helps improve digestion, lowers cholesterol levels, and prevents heart disease, which are all factors that help curb inflammation in the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5731843\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). To fit more fiber into your diet, you should consider eating more whole grains, fruits, and vegetables as well as drinking plenty of water to help aid digestion.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Plan\"><\/span><b>Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been shown to combat chronic inflammation and should be an important part of your anti-inflammatory diet plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try incorporating more natural forms of exercise into your routine, such as yoga or <a href=\"https:\/\/betterme.world\/articles\/can-stretching-make-you-taller\/\">stretching<\/a>, rather than aggressive workouts such as CrossFit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that a combination of healthy foods along with weight loss through diet and increased physical activity can reduce markers that are associated with chronic inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK11795\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This means you can lower your risk for heart disease, diabetes, and arthritis by eating better and moving more!<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_21-Day_Anti-Inflammatory_Diet_Meal_Plan\"><\/span><b>The 21-Day Anti-Inflammatory <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-diet-meal-plan\/\">Diet Meal Plan<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample week of healthy meals that can be part of your 21-day menu anti-inflammatory diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal topped with cherries, and coconut flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Pumpkin soup with whole-wheat bread and a mixed green salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Potato curry with eggs<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Roasted cashews<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Flaxseed porridge made with oat flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> White bean and tuna salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled chicken and broccoli<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Carrot and celery stick with nut dip<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled egg and avocado on whole-wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Kale and avocado salad\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Sheet-pan Mediterranean chicken, Brussels sprouts, and gnocchi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Low-fat Greek yogurt topped with raspberries<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Matcha berry smoothie bowl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken quinoa salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled salmon with steamed vegetables and roasted potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Roasted beets and carrots<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Banana mango turmeric smoothie<\/span><\/li>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Hummus and Greek salad<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked eggs in tomato sauce with kale and a slice of whole-wheat baguette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Low-fat Greek yogurt topped with blueberries and chia seeds<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Gingerbread oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Slow cooker turkey chili<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Lemon chicken and potatoes with kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Dried walnuts<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Raspberry smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Baked tilapia with roast potatoes and a side of steamed vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Vegan chickpea curry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> 1 large pear<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Stomach-Sticks-Out.png\" alt=\"21-day anti-inflammatory diet\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_easiest_anti-inflammatory_diet\"><\/span><strong>What is the easiest anti-inflammatory diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The easiest anti-inflammatory diet is one that is focused on eating whole, minimally processed foods such as fruits, vegetables, healthy fats, and lean proteins. This includes incorporating the top 20 anti-inflammatory foods that are listed above into your daily meals and snacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoiding ultra processed foods, added sugars, and unhealthy fats can also help reduce inflammation in the body. An anti-inflammatory diet plan for losing weight may also include reducing your caloric intake and incorporating regular physical activity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_number_one_food_to_fight_inflammation\"><\/span><strong>What is the number one food to fight inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no single &#8220;number one&#8221; food for fighting inflammation as a balanced and varied diet that consists of whole, nutritious foods is the key to reducing inflammation in the body. However, some of the top anti-inflammatory foods, such as fatty fish, leafy greens, and berries, may be particularly effective for fighting inflammation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple anti-inflammatory meal plan can include a serving of fatty fish, a large leafy green salad, and a serving of berries for dessert.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_eggs_inflammatory\"><\/span><strong>Are eggs inflammatory?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eggs are not inherently inflammatory, but the way they are prepared and cooked can contribute to inflammation. For example, fried eggs or those that are cooked in unhealthy oils may promote inflammation. However, boiled or poached eggs are a healthier option and can be part of an anti-inflammatory diet due to their high protein content.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our detailed guide on Anti-Inflammatory Diet Types that goes into detail about specific diets that are known to reduce inflammation.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_coffee_inflammatory\"><\/span><strong>Is coffee inflammatory?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Coffee is not considered inflammatory, but the caffeine it contains can trigger inflammation in some individuals. However, research has shown that moderate coffee consumption (1-2 cups per day) may have anti-inflammatory effects due to its high antioxidant content.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with any food or beverage, it is important to listen to your body and monitor the ways in which it responds to coffee consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this Anti-Inflammatory Diet Plan Guide that has a sample meal plan and recipes to help you incorporate anti-inflammatory foods into your diet (<\/span><a href=\"https:\/\/www.eatingwell.com\/article\/8063040\/30-day-high-protein-anti-inflammatory-meal-plan\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The anti-inflammatory diet is a simple way of combating chronic inflammation and some of the most common health conditions that can flare it up. By lowering your intake of pro-inflammatory foods, you&#8217;ll be able to fight off these diseases by improving your body&#8217;s resistance to an inflammatory response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While cutting out certain foods may initially appear difficult, it will become second nature with practice. To make things easier, try using &#8220;anti-inflammatory&#8221; as a label when creating healthy meals or snacks. The more you incorporate anti-inflammatory foods into your diet, the less likely you will be to miss your old favorites.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Inflammation is your body&#8217;s natural response to injuries, infections, and illnesses. It occurs when the immune system sends an increased amount of white blood cells (cells that fight off an injury or infection) to the affected area.\u00a0 However, some diseases can cause your immune system to work excessively and attack healthy tissue, including asthma, arthritis, [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":73313,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[117,87],"class_list":["post-25850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan (pdf)<\/title>\n<meta name=\"description\" content=\"If you\u2019re looking for a diet that can help you deal with inflammation, this \u2605 21-DAY ANTI-INFLAMMATORY DIET \u27a4 is a great option for you. Read on!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re looking for a diet that can help you deal with inflammation, this \u2605 21-DAY ANTI-INFLAMMATORY DIET \u27a4 is a great option for you. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-06T19:10:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan\",\"dateModified\":\"2025-06-06T19:10:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/\"},\"wordCount\":1965,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Inflammation is your body's natural response to injuries, infections, and illnesses. It occurs when the immune system sends an increased amount of white blood cells (cells that fight off an injury or infection) to the affected area.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, some diseases can cause your immune system to work excessively and attack healthy tissue, including asthma, arthritis, and psoriasis. So, in addition to prescription medication, lifestyle changes are required. This is where the anti-inflammatory diet comes in.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Anti-Inflammatory Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An anti-inflammatory diet is a weight loss and disease prevention strategy that is focused on reducing inflammation in the body by eliminating certain foods, particularly those that are believed to increase inflammation (<\/span><a href=\\\"https:\/\/jandonline.org\/article\/S0002-8223(10)01555-5\/fulltext\\\"><span style=\\\"font-weight: 400;\\\">21<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The idea behind an anti-inflammatory approach to eating is simple: long-term inflammation is associated with chronic diseases such as heart disease, cancer, and diabetes (<\/span><a href=\\\"https:\/\/www.nature.com\/articles\/s41591-019-0675-0\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/\",\"name\":\"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan (pdf)\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1.png\",\"dateModified\":\"2025-06-06T19:10:07+00:00\",\"description\":\"If you\u2019re looking for a diet that can help you deal with inflammation, this \u2605 21-DAY ANTI-INFLAMMATORY DIET \u27a4 is a great option for you. 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Read on!","og_url":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-06-06T19:10:07+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1-1024x640.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan","dateModified":"2025-06-06T19:10:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/"},"wordCount":1965,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1.png","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Inflammation is your body's natural response to injuries, infections, and illnesses. It occurs when the immune system sends an increased amount of white blood cells (cells that fight off an injury or infection) to the affected area.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=21-day_anti-inflammatory_diet\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, some diseases can cause your immune system to work excessively and attack healthy tissue, including asthma, arthritis, and psoriasis. So, in addition to prescription medication, lifestyle changes are required. This is where the anti-inflammatory diet comes in.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Anti-Inflammatory Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">An anti-inflammatory diet is a weight loss and disease prevention strategy that is focused on reducing inflammation in the body by eliminating certain foods, particularly those that are believed to increase inflammation (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(10)01555-5\/fulltext\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The idea behind an anti-inflammatory approach to eating is simple: long-term inflammation is associated with chronic diseases such as heart disease, cancer, and diabetes (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41591-019-0675-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"f ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/","url":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/","name":"21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan (pdf)","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/21-day-anti-inflammatory-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/21-Day-Anti-Inflammatory-Diet-For-Beginners_-Get-Started-With-This-Sample-Meal-Plan-1.png","dateModified":"2025-06-06T19:10:07+00:00","description":"If you\u2019re looking for a diet that can help you deal with inflammation, this \u2605 21-DAY ANTI-INFLAMMATORY DIET \u27a4 is a great option for you. 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