Improve Your Health with Anti-Inflammatory Foods

Chronic levels of inflammation are one of the primary drivers of most American health conditions. Inflammation usually occurs from a diet high in added sugars, processed foods & refined oil. Inflammation can also be triggered by poorly managed stress, long term lack of sleep, food sensitivity + poor digestion and/or gut dysbiosis.

Lucky for us, there is a surplus of anti-inflammatory nutrients that can be found in nature that are waiting to heal our ailments and keep our immune system happy.

Fruits, vegetables, spices, herbs, nuts, seeds, from Mother Earth are all rich in phytochemicals, antioxidants and provide premium fuel for your body. When it comes to lowering inflammation naturally, phytonutrients from plant based foods and fish are the name of the game.

The result? Not only lower inflammation in your body, but you feel better, sleep better, your joints are less achy, your mind is clear, and you naturally prevent inflammatory conditions that can arise from a lifestyle filled with processed foods, added sugar, too much screen time indoors and stress.

Let’s talk about foods that can aid in healing inflammation in your body

  • Eat the Rainbow:

    * Phytochemicals reduce your risk of chronic disease
    * Each color found in food represents a different class of phytonutrients.
    * Aim for 5-7 colors every day of the week and get to the rainbow! I love this graphic depicting the variety of vibrant colors in our natural food supply. Use it as your daily guide to get to your rainbow!
    *Smoothies make it extremely easy to gather several colors into ONE meal. Blitz up this whole foods smoothie for breakfast, and you already have FOUR colors!!!!
    * I also really LOVE Dr. Hyman’s Super Salad Bar Formula. You could hit your daily requirement with by simply making a super salad!!!
Dr. Hyman's Super Salad Bar - Dr. Mark Hy...

Greens (2 cups per salad)

  • Arugula
  • Spinach (organic when possible)
  • Romaine
  • Watercress
  • Kale
  • Mixed baby greens

Vegetables (up to 2 cups of vegetables per salad)

  • Cucumbers*
  • Bell peppers: red, green, yellow*
  • Sprouts: sunflower, pea shoots, clover, etc.
  • Tomatoes: grape, cherry*
  • Carrots
  • Broccoli
  • Cauliflower
  • Cabbage: red, Napa, etc.
  • Mushrooms
  • Snap peas*
  • Steamed asparagus
  • Artichoke hearts (packed in water in glass jars)
  • Hearts of palm (packed in water in glass jars)
  • Zucchini
  • Roasted eggplant
  • Roasted or steamed beets (1/4 to 1/2 cup)
  • Red onions (1/4 to 1/2 cup)
  • Scallions (1/4 to 1/2 cup)


  • parsley, basil, oregano, dill, cilantro, mint, oregano, etc. (1/4 cup fresh and/or 1 teaspoon dried)

Protein (4 to 6 ounces):

  • Canned fish (in water): salmon, sardines, herring, preferred over tuna
  • Chicken (baked or roasted)
  • Turkey (baked or roasted)
  • Tofu
  • Tempeh
  • Hard-boiled eggs (2)
  • Cooked shrimp or other seafood

Healthy Fats (choose one)

  • Avocado (1/4 to 1/2)
  • Nuts, raw: almonds, cashews, walnuts, hazelnuts, pecans, etc. (1/4 cup)
  • Seeds, raw: flax, chia, hemp, sunflower, pumpkin, sesame, etc. (1/4 cup)
  • Kalamata olives (1/4 cup)

Dressing (1 to 2 tablespoons)

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  • Try adding fresh grated ginger to your soups and stews
  • Add minced garlic, curry or cayenne pepper to your roasted vegetables
  • Make a comforting mug of Golden Milk with turmeric, ginger, steamed nut milk and cinnamon for an anti-inflammatory tea. I love this recipe!

Omega 3 Fatty Acids

Omega 3’s aid in helping your body to turn off the inflammatory response. Try adding salmon, chia seeds, pumpkin seeds, avocados and walnuts to your weekly meal plan and see how your health improves!

Try adding this easy Cast Iron Salmon Dish to your weeknight rotation next week!

Omega-3 Fatty Acid Benefits, Uses & Foods Rich in Omega-3s

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Welcome to Happy Dinner! I’m Cortney, a Holistic Health Coach, wellness entrepreneur, wife and Mama of two, here to make holistic health simple and engaging!

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