Top Anti-Inflammatory Foods

We have curated this list of healthy foods to introduce into your diet to boost nutrient density, and cool down any inflammation that may be happening in your body. We believe that a healthy diet foundation is CRUCIAL for our patients’ success here at 5 Journeys. If your diet is causing inflammation or preventing essential systems from functioning smoothly, it could be a major reason why you are feeling and staying sick. Use this list as a guide for what to boost to help strengthen your immune system, and ultimately take you one step closer to feeling amazing and reaching your peak vitality! 

 

Dark Leafy Vegetables- high in vitamins and minerals essential for bone health and loaded with antioxidants to prevent free radical damage and protect the integrity of your DNA. They are also high in insoluble fiber which promotes healthy bowel movements and a clean digestive tract! 

  • Kale, Collards, Swiss Chard, Lettuces, Arugula, Spinach, Dandelion Greens, Bok Choy, Mustard Greens 

Richly Colored Fruits- filled with carotenoids and other phytochemicals that are beneficial for protecting cells from oxidation, and for also helping to reduce the risk of chronic illnesses such as heart disease, diabetes, and hypertension. Each color indicates different nutrients that can benefit all parts of the body from eyes, to blood vessels, to brain health!  

  • Berries, Citrus, Grapes, Cherries, Pomegranate, Watermelon, Apricots, Peaches, Plums, Kiwi 

Fresh Herbs & Spices- also high in antioxidants, but beyond that, the high level of phytochemicals in these foods are helpful in stimulating detox pathways in the liver, and are also anti-fungal and antibacterial for those that may be struggling with imbalance in their gut microbiome or GI tract. 

  • Ginger, Garlic, Turmeric, Cinnamon, Rosemary, Parsley, Cilantro, Cloves, Basil

Healthy Fats- often in our standard american diets, we eat a diet rich in omega 6 fatty acids, and low in omega 3 fatty acids. This imbalance is proinflammatory, meaning that it is likely to start producing inflammation in the body overtime, if not corrected or balanced out. This can lead to chronic illnesses or even GI issues such as inflammatory bowel disease. Make sure to cut back on processed vegetable oils, margarines, and processed snacks, and load up on these whole food healthy fats. 

  • Fatty fish (salmon, trout, mackerel, herring, sardines), Olive oil, Avocado, Nuts & Seeds (especially chia, flax, and hemp), Coconut, Grass fed butter or Ghee, High Quality Meat, Fish, Eggs 

Probiotic Rich Foods- Gut health is one of the most crucial pieces to total wellness, and it is essential that we protect the balance of the bacteria in the gut to maintain homeostasis, and a healthy living and working environment for the good microbes. Our gut is our immune system, and is heavily linked with our brain/mental health. Not only that, but it is an epicenter for inflammation, if not taken care of properly. Add some good bacteria to your gut daily to help ensure this good balance, and to keep harmful inflammation at bay. 

  • Grass fed yogurt, Refrigerated pickled veggies like sauerkraut or pickles, Kimchi, Kefir, Miso, Tempeh, Apple Cider Vinegar “with the mother”, Kombucha