Anti-inflammatory Diet

2025 Author: Jasmine Walkman | [email protected]. Last modified: 2025-01-23 10:18

Scientists have already found that our beauty, health and even life expectancy depend on the intestinal microflora. Keeping it healthy is our main task. But there are many inflammatory processes in our body that accompany us throughout life and affect our well-being, and we do not even suspect them.

The fact is that not all of them are accompanied by a rash, redness or other sudden changes in the condition of the skin. The silent form of inflammation that occurs in the gut is usually not accompanied by painful symptoms, but can seriously affect our overall health.

If you often feel lethargic, drowsy or have recently started to catch colds and live with chronic autoimmune diseases, then you should try anti-inflammatory diet. This is not a food system that should be followed for a few weeks, but a complete restart of the usual diet.

The anti-inflammatory diet is a protocol for eliminating and re-introducing potentially allergenic foods from the menu. After eliminating virtually all possible allergens, introduce each product one by one every 3 days to eliminate any adverse reactions.

Staging and being aware of how you feel is important in this process: if you start eating everything while you still have symptoms, you will not be able to determine exactly what is causing the reaction.

If you notice side effects when you reintroduce certain foods, avoid them. And wait for the symptoms to subside before expanding the diet again. Symptoms can vary and may include indigestion, mood swings, fatigue, pain, sleep problems, drowsiness, skin rashes or difficulty breathing.

How is an anti-inflammatory nutrition protocol conducted?

Gradually we introduce the basic rules of diet and daily routine.

First stage - 3-4 days

We forget about chicken or fish broth from fast food restaurants - it is best to prepare it homemade. You need to drink broth 3-5 times a day, you can combine it with a small portion of meat or fish.

Second stage - 14 days

Foods to avoid:

- sugar, sweeteners, honey, sweet drinks and juices, sugar substitutes other than stevia;

Gluten;

Cereals;

Dairy products;

Eggs;

Soybeans;

Alcohol;

Dog grapes;

Canned foods, processed foods;

Foods with a high glycemic index;

All dried fruits;

Carrots;

Beets;

You can add to anti-inflammatory diet:

Quail eggs;

Meat;

By-products;

Flounder;

Tuna;

Seafood;

Salmon;

Fresh vegetables;

Green vegetables (arugula, watercress, iceberg, dill, spinach);

Cruciferous (broccoli, Brussels sprouts, etc.);

Olive oil;

Coconut;

Lemon;

Cranberries, cranberries, sea buckthorn, red currants, lime.

Third stage - 14 days

Little by little we add buckwheat, millet, barley, rice to the diet. Goat or sheep dairy products can be added.

Fruit - one a day, watching for reaction. Black tea.

Fourth stage - more than 2 months

We add the rest of the foods to the diet and monitor the body's reaction. If after repeated application there is any negative reaction, we minimize this product in the diet.

Basic nutritional rules of the anti-inflammatory diet

1. Eat strictly no more than three times a day - no snacks. After switching from broth to a more solid menu, the food schedule can be built according to the 16/8 scheme. That is 16 hours of starvation and 8 hours - a window for food, which includes three main meals.

2. Eat slowly - you can learn this especially if you eat with only one hand: left for right-handers, right for left-handers. Helps train neurons and slows down the absorption of food.

3. Choose foods that satiate for a long time.

4. Include vegetables at every meal.

5. Plan your last meal 2-3 hours before bed.

Sample anti-inflammatory diet after a few days broth

- For breakfast - scrambled quail eggs with vegetable slices. Or roasted salmon on parchment with avocado;

- For lunch - beef cutlets with broccoli puree with spices. Or a flounder steak with cauliflower;

- For dinner - beef steak with vegetable salad. Or cod with cranberry sauce and a mixture of broccoli and Brussels sprouts.

Effects of anti-inflammatory diet

After a few weeks of anti-inflammatory diet you can now feel the dramatic changes:

- Weight stabilization;

- Normalization of sleep and unexplained anxiety during the day;

- Relief of allergic disorders such as asthma and eosinophilic esophagitis (manifested by difficulty swallowing solid foods, chest pain, vomiting from time to time);

- Reduction of high cholesterol and blood sugar;

- Relief of gastrointestinal and cardiovascular diseases.

And everything else anti-inflammatory diet will affect your appearance: it cleanses the skin and stimulates the production of its own collagen and hyaluronic acid.