{"id":46089,"date":"2022-09-07T03:17:33","date_gmt":"2022-09-07T03:17:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46089"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"anti-inflammatory-diet-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/","title":{"rendered":"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide!"},"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 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/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\/anti-inflammatory-diet-plan\/#What_Is_Inflammation\" >What Is Inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#The_Link_between_Diet_And_Reduced_Inflammation\" >The Link between Diet And Reduced Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Anti-Inflammatory_Food_List\" >Anti-Inflammatory Food List<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Fruits_And_Vegetables\" >Fruits And Vegetables<\/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\/anti-inflammatory-diet-plan\/#Whole_Grains\" >Whole Grains<\/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\/anti-inflammatory-diet-plan\/#Beans\" >Beans<\/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\/anti-inflammatory-diet-plan\/#Nuts\" >Nuts<\/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\/anti-inflammatory-diet-plan\/#Fish\" >Fish<\/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\/anti-inflammatory-diet-plan\/#Herbs_And_Spices\" >Herbs And Spices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#What_Foods_To_Avoid_If_You_Have_Inflammation\" >What Foods To Avoid If You Have Inflammation?<\/a><\/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\/anti-inflammatory-diet-plan\/#What_Is_The_Best_Diet_For_Anti-Inflammatory\" >What Is The Best Diet For 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-13\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#The_Mediterranean_Diet\" >The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#The_Nordic_Diet\" >The Nordic Diet<\/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\/anti-inflammatory-diet-plan\/#Japanese_Traditional_Diet_Washoku\" >Japanese Traditional Diet: Washoku<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Anti-Inflammatory_Diet_For_Beginners\" >Anti-Inflammatory Diet For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Easy_Cinnamon-Roasted_Sweet_Potato_Salad_With_Wild_Rice_Recipe_2\" >Easy Cinnamon-Roasted Sweet Potato Salad With Wild Rice Recipe (2)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Ingredients_2\" >Ingredients (2):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Preparation_2\" >Preparation (2):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Nutritional_Profile_2\" >Nutritional Profile (2):<\/a><\/li><\/ul><\/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\/anti-inflammatory-diet-plan\/#Garlic-Lemon_Spinach_Recipe_6\" >Garlic-Lemon Spinach Recipe\u00a0(6)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Ingredients_6\" >Ingredients (6):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Preparation_6\" >Preparation (6):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#Nutritional_Profile_6\" >Nutritional Profile (6):<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Unfortunately there are people struggling with chronic inflammation, and it is increasingly becoming clear that it is linked to chronic disease.\u00a0 Acute inflammation is characterized by redness, pain, and swelling on the body&#8217;s surface. Chronic inflammation may be less severe and less obvious, but it persists.\u00a0 Dietary choices are thought to play a role in fighting and reducing inflammation. Today we look at the anti-inflammatory diet plan, including the recommended and banned foods and meal plan ideas. Take a look!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Inflammation\"><\/span><b>What Is Inflammation?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a physiological process in your body&#8217;s defense and the repair of tissues. It is acutely triggered by trauma, toxins, infections, and allergic reactions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In some cases, inflammation can become chronic, which is linked to diseases such as neurological disease, cancer, cardiovascular disease, and autoimmune disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, inflammation can become chronic because of the natural aging process or <a href=\"https:\/\/betterme.world\/articles\/weight-loss-shakes-for-women\/\">obesity<\/a>. Luckily, evidence suggests that some dietary choices\u00a0 may help reduce inflammation, potentially preventing or delaying the onset of the named diseases above (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Link_between_Diet_And_Reduced_Inflammation\"><\/span><b>The Link between Diet And Reduced Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Foods that fight inflammation are known as natural anti-inflammatories (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). They are sometimes recommended for people with conditions that cause inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is worth noting that an <a href=\"https:\/\/betterme.world\/articles\/alkaline-diet-food-list\/\">anti-inflammatory diet<\/a> does not replace medication and other inflammation treatments. They, too, are important and must be adhered to as instructed by the physician.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We are simply acknowledging that making a few tweaks to your diet might help reduce inflammation. Please note that changing the foods on your plate will not cure diseases like rheumatoid arthritis that are linked with inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, WebMD states that such an anti-inflammatory diet may only lessen the number of flare-ups and might help with pain management (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This diet is generally considered healthy and may be linked to reduced risks of other health issues (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any mainstream nutrition expert would encourage you to eat anti-inflammatory foods. They include foods that are good for you for all sorts of reasons, such as fruits and <a href=\"https:\/\/betterme.world\/articles\/roasted-veggie-bowls\/\">vegetables<\/a>, whole grains, plant-based proteins (like beans and nuts), fatty fish, fresh herbs and spices.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/21-day-anti-inflammatory-diet\/\"><i>21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-45823 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617-1024x577.png\" alt=\"anti inflammatory diet plan\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617-1633x920.png 1633w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-207617.png 1786w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anti-Inflammatory_Food_List\"><\/span><b>Anti-Inflammatory Food List<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An anti-inflammatory diet encourages the consumption of diverse, healthy foods from different food groups. Some of these include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Fruits_And_Vegetables\"><\/span><b>Fruits And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fruits and veggies are a staple in most <a href=\"https:\/\/betterme.world\/articles\/brown-rice-protein\/\">diet plans<\/a>, and this is no exception. However, when adding these two to your diet, you are advised to select variety and more color. Do not limit yourself to veggies or fruits of one kind or color.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is worth noting that some fruits and veggies are thought to be more beneficial in reducing inflammation. For example, leafy green veggies like kale and spinach have been found to help inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, raspberries, cherries, and blackberries may be quite effective in reducing inflammation, thanks to the substance that gives them their color.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research shows that whole grain products contain phytochemicals, like polyphenols, that can exert anti-inflammatory effects (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6221555\/#:~:text=First%20of%20all%2C%20it%20was,that%20can%20exert%20anti%2Dinflammatory\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Whole grains are rich in fiber and starches which are metabolized by gut microbiota into short-chain fatty acids which may eventually improve low-grade systemic inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6221555\/#:~:text=First%20of%20all%2C%20it%20was,that%20can%20exert%20anti%2Dinflammatory\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">WebMD also suggests whole grains can help with inflammation due to their high fiber content (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Some excellent whole grain options are brown rice, oatmeal, whole-wheat bread, and other unrefined grains (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Beans\"><\/span><b>Beans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beans have high fiber content that may help with <a href=\"https:\/\/betterme.world\/articles\/kombucha-gut-health\/\">inflammation<\/a>. Additionally, they are packed with antioxidants and other potential anti-inflammatory substances (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Nuts\"><\/span><b>Nuts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nuts contain healthy fats that may help stop <a href=\"https:\/\/betterme.world\/articles\/drinking-water-before-bed-for-weight-loss\/\">inflammation<\/a>. But you must be careful when consuming nuts because they have high fat and calorie counts. Take note of this, especially if you are still trying to lose or maintain your ideal weight.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Fish\"><\/span><b>Fish<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fish is linked to many health benefits, including reducing the risk of diseases such as heart disease. This is because it contains healthy omega-3 fatty acids which fight inflammation. Some of the best fish sources to consider due to their high omega-3 fatty acids content are tuna, salmon, and sardines (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Try to incorporate fish into your diet at least twice a week (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Herbs_And_Spices\"><\/span><b>Herbs And Spices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These seasonings do more for your food than enhance the flavor. They may also fight inflammation in different ways. For example, garlic has been shown to fight inflammation by blocking the production of things in your body that boost inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, turmeric in curry powder contains a substance called curcumin that fights inflammation (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/anti-inflammatory-diet-road-to-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-44414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-1024x576.png\" alt=\"anti inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207608.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_To_Avoid_If_You_Have_Inflammation\"><\/span><b>What Foods To Avoid If You Have Inflammation?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several foods are thought to be pro-inflammatory. You may want to limit or avoid them if your goal is to reduce chronic inflammation. They include (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/foods-that-fight-inflammation\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary or sweetened beverages like soda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">French fries, fried chicken, and other deep-fried foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined carbs like pastries and white bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meat like hot dogs, sausage, and red meat in burgers and steaks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some refined seed oils.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked goods like cakes and cookies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets and candy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese, butter, and whole milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foods with artificial trans fats like coffee creamers, lard, and margarine. (Artificial trans fats are banned in the US and many other countries, so it depends where you live).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Diet_For_Anti-Inflammatory\"><\/span><b>What Is The Best Diet For Anti-Inflammatory?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Evidence shows there are several anti-inflammatory diets. Some of them include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Mediterranean_Diet\"><\/span><b>The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Mediterranean is an <a href=\"https:\/\/betterme.world\/articles\/is-kimchi-healthy\/\">eating plan<\/a> based on the consumption of whole grains, healthful fats, legumes, fish and fresh produce (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). There are several underlying food principles in this diet, some of which include the consumption of:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A wide variety of veggies, fruits, and whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Generous amount of healthy fats like seeds, nuts, and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate amounts of fish and dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Few eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Very little white meat and red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red wine in moderation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Evidence shows that the anti-inflammatory action of this diet has been validated in many clinical trials with subjects with different characteristics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Additionally, it encourages the consumption of anti-inflammatory foods, such as fruits, vegetables, fish, and olive oil. Thanks to its phenolic compounds, olive oil is especially emphasized for its potential ability to prevent inflammation-related diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Nordic_Diet\"><\/span><b>The Nordic Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The second <a href=\"https:\/\/betterme.world\/articles\/green-coffee-bean-extract-benefits\/\">diet<\/a> that is widely used in crafting the anti-inflammatory diet plan is the Nordic Diet (ND). It is similar to the Mediterranean diet and focuses on consuming fruits and vegetables, particularly locally grown produce like apples, berries, pears, potatoes, carrots, and cabbages (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also emphasizes the consumption of whole grain products, local fish products, and the restriction of saturated fats, red and processed meats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0But, unlike the Mediterranean diet, it replaces olive oil with canola (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its anti-inflammatory characteristics have also been studied. The studies indicate an association between this diet and inflammation biomarkers that fight inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-44408 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Japanese_Traditional_Diet_Washoku\"><\/span><b>Japanese Traditional Diet: Washoku<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The traditional Japanese diet (Washoku) is also considered to be an anti-inflammatory diet due to its food features. It is characterized by a high consumption of many fish and soybean products and low consumption of animal meat and fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Additionally, the diet recommends using umami to enhance the recipes&#8217; palatability instead of refined sugar and salt (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet also advocates for healthy cooking methods such as steaming, stewing, and boiling. So, most dishes in this diet are rich in water and have low-fat and calorie counts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0In addition, many studies on this diet indicate that it may significantly reduce or fight inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/7-day-alkaline-diet-plan\/\"><i>A 7-Day Alkaline Diet Plan To Rebalance PH Levels And Fight Inflammation<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anti-Inflammatory_Diet_For_Beginners\"><\/span><b>Anti-Inflammatory Diet For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When crafting this diet you need to focus on healthy fats, whole grains, nutrient-dense foods, complex carbs, and plenty of fruits and veggies. These are the dietary principles of this diet. Additionally, you must avoid ultra processed and refined foods, sugary drinks and foods, and fried foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On paper, this sounds easy. But without a diet plan, it is challenging to stick to such a diet. That is because of the many temptations and lack of time to prepare meals. Luckily, a meal plan can help you stay grounded and help you build the ability to say no.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best for beginners to craft an anti-inflammatory meal plan with the help of a nutritionist. Such an approach allows them to include the right foods, maintain balance, and account for their daily dietary and calorie requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can talk to your nutritionist about meal plans you may be interested in following. For example, a 21-day anti-inflammatory diet which you may have found online. They will evaluate if it also meets all your dietary and calorie needs. Nevertheless, if you do decide to create yours from scratch, here are a few anti-inflammatory recipes to consider:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_Cinnamon-Roasted_Sweet_Potato_Salad_With_Wild_Rice_Recipe_2\"><\/span><b>Easy Cinnamon-Roasted Sweet Potato Salad With Wild Rice Recipe (<\/b><a href=\"https:\/\/www.eatthis.com\/sweet-potato-salad-wild-rice-recipe\/\"><b>2<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This salad recipe has anti-inflammatory benefits, especially because of the inflammation-fighting powerhouse; cinnamon. Evidence shows cinnamon may fight inflammation by helping to regulate blood sugar levels that are important in controlling inflammation and the insulin resistance that often accompanies it (<\/span><a href=\"https:\/\/www.eatthis.com\/sweet-potato-salad-wild-rice-recipe\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients_2\"><\/span><b>Ingredients (<\/b><a href=\"https:\/\/www.eatthis.com\/sweet-potato-salad-wild-rice-recipe\/\"><b>2<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 oz. sweet potato, scrubbed and cut into 1\/2-inch pieces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Four oz. cooked chicken, shredded\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups cooked wild rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One medium red or yellow onion, sliced into wedges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two medium carrots shaved<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 tsp. ground cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp. salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 tsp. black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 Tbsp. olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp. honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 Tbsp. rice wine vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Tbsp. curry powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nonstick cooking spray 1\/2 tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 tsp. black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup golden or regular raisins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup snipped fresh cilantro<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation_2\"><\/span><b>Preparation (<\/b><a href=\"https:\/\/www.eatthis.com\/sweet-potato-salad-wild-rice-recipe\/\"><b>2<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 400\u00b0F. Line a baking sheet with aluminum foil and coat with cooking spray.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a medium-sized bowl and mix the sweet potato, one tablespoon of oil, half a teaspoon of salt, and a quarter teaspoon of pepper and cinnamon. Toss to coat, then transfer the mixture to the prepared baking sheet. Roast for 20 minutes or until tender.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elsewhere, take a small bowl and combine the remaining oil, vinegar, honey, curry powder, half teaspoon of salt, and a quarter teaspoon of pepper. Whisk until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide the rice among four-pint jars, then top with chicken, roasted potatoes, raisins, and carrots. Drizzle with dressing and top with cilantro before covering to let it chill for up to 3 days.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Profile_2\"><\/span><b>Nutritional Profile (<\/b><a href=\"https:\/\/www.eatthis.com\/sweet-potato-salad-wild-rice-recipe\/\"><b>2<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 403<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total fat- 16 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber- 7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein- 14 g<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-44404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907-1024x576.png\" alt=\"anti inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-5907.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Garlic-Lemon_Spinach_Recipe_6\"><\/span><b>Garlic-Lemon Spinach Recipe\u00a0(<\/b><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><b>6<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This recipe combines three powerful anti-inflammatory foods: garlic and lemon. Garlic has an anti-inflammatory compound known as diallyl disulfide that blocks the effects of pro-inflammatory immune system messengers (<\/span><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Conversely, Lemon has vitamin C and flavonoids that help prevent cell damage and reduce inflammation (<\/span><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Here it\u00a0 is:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ingredients_6\"><\/span><b>Ingredients (<\/b><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><b>6<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two bunches of spinach stems removed, washed and dried<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Three cloves of garlic, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Juice of 1 lemon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pinch red pepper flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 Tbsp. olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt and black pepper to taste<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation_6\"><\/span><b>Preparation (<\/b><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><b>6<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the olive oil in a large saucepan over medium-low heat, then add the garlic and red pepper flakes. Let them gently cook for three minutes or until the garlic is lightly browned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the spinach and cook for about 5 minutes while occasionally stirring to move the uncooked spinach to the bottom of the pan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drain off any excess water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in the lemon juice and season to taste with salt and black pepper.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_Profile_6\"><\/span><b>Nutritional Profile (<\/b><a href=\"https:\/\/www.eatthis.com\/garlic-lemon-spinach-recipe\/\"><b>6<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories: 80<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Total fat- 4 g<\/span><\/li>\n<\/ul>\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;\">Following an anti-inflammatory diet plan may help lessen the number of inflammatory flare-ups and help reduce the pain associated with inflammatory conditions. However, it cannot cure or treat diseases like rheumatoid arthritis linked with inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this diet plan, you must consume foods such as fruits, veggies, whole grains, nuts, fish, beans, herbs and spices. Conversely, you must avoid sugary drinks and foods, refined, ultra processed, and fried foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diets such as the Mediterranean, Nordic, and traditional Japanese (Washoku) have been shown to help fight inflammation. This means they are considered excellent examples of anti-inflammatory diets. However, please talk to your doctor before making any dietary changes to help fight inflammation.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory_Diet_Plan\" 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>\n","protected":false},"excerpt":{"rendered":"<p>Unfortunately there are people struggling with chronic inflammation, and it is increasingly becoming clear that it is linked to chronic disease.\u00a0 Acute inflammation is characterized by redness, pain, and swelling on the body&#8217;s surface. Chronic inflammation may be less severe and less obvious, but it persists.\u00a0 Dietary choices are thought to play a role in [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":46090,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[114,87],"class_list":["post-46089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"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>Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide! - BetterMe<\/title>\n<meta name=\"description\" content=\"What does an \u2605 ANTI-INFLAMMATORY DIET PLAN \u27a4 entail? Find out in this read, including the inflammatory foods to consume, the dos and don&#039;ts, and a few recipe ideas to get you started.\" \/>\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=\"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide!\" \/>\n<meta property=\"og:description\" content=\"What does an \u2605 ANTI-INFLAMMATORY DIET PLAN \u27a4 entail? Find out in this read, including the inflammatory foods to consume, the dos and don&#039;ts, and a few recipe ideas to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2126328794.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni, 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=\"R. Mogeni, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/\"},\"wordCount\":2088,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2126328794.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Unfortunately there are people struggling with chronic inflammation, and it is increasingly becoming clear that it is linked to chronic disease.\u00a0 Acute inflammation is characterized by redness, pain, and swelling on the body's surface. Chronic inflammation may be less severe and less obvious, but it persists.\u00a0 Dietary choices are thought to play a role in fighting and reducing inflammation. Today we look at the anti-inflammatory diet plan, including the recommended and banned foods and meal plan ideas. Take a look!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Inflammation?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a physiological process in your body's defense and the repair of tissues. It is acutely triggered by trauma, toxins, infections, and allergic reactions (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In some cases, inflammation can become chronic, which is linked to diseases such as neurological disease, cancer, cardiovascular disease, and autoimmune disease (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Similarly, inflammation can become chronic because of the natural aging process or <a href=\\\"https:\/\/betterme.world\/articles\/weight-loss-shakes-for-women\/\\\">obesity<\/a>. Luckily, evidence suggests that some dietary choices\u00a0 may help reduce inflammation, potentially preventing or delaying the onset of the named diseases above (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Link between Diet And Reduced Inflammation<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Foods that fight inflammation are known as natural anti- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/\",\"name\":\"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? 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Mogeni, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/"},"wordCount":2088,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_2126328794.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Unfortunately there are people struggling with chronic inflammation, and it is increasingly becoming clear that it is linked to chronic disease.\u00a0 Acute inflammation is characterized by redness, pain, and swelling on the body's surface. Chronic inflammation may be less severe and less obvious, but it persists.\u00a0 Dietary choices are thought to play a role in fighting and reducing inflammation. Today we look at the anti-inflammatory diet plan, including the recommended and banned foods and meal plan ideas. Take a look!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Inflammation?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This is a physiological process in your body's defense and the repair of tissues. It is acutely triggered by trauma, toxins, infections, and allergic reactions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In some cases, inflammation can become chronic, which is linked to diseases such as neurological disease, cancer, cardiovascular disease, and autoimmune disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Similarly, inflammation can become chronic because of the natural aging process or <a href=\"https:\/\/betterme.world\/articles\/weight-loss-shakes-for-women\/\">obesity<\/a>. Luckily, evidence suggests that some dietary choices\u00a0 may help reduce inflammation, potentially preventing or delaying the onset of the named diseases above (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8389628\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>The Link between Diet And Reduced Inflammation<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Foods that fight inflammation are known as natural anti- ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/","url":"https:\/\/dev.betterme.world\/articles\/anti-inflammatory-diet-plan\/","name":"Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? 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