Ditch processed and sugary foods that inflame fat cells and breed harmful gut bacteria. Spice up your food with anti-inflammatory turmeric and ginger. Munch on chia and sacha inchi seeds. Consume omega-3-rich oily fish, leafy greens, broccoli and blueberries to reverse inflammation. Add probiotic foods (pickle or yogurt) in your diet to replace inflammation causing gut bacteria.
On a daily basis, you are reminded, either through the media or your own eyes, of the multitude of people who are ill with diseases, such as cancer, Alzheimer’s, arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD), and obesity, that plague our society.
What you cannot see, however, is the common denominator that is the core of each of these health conditions: silent inflammation.
Types Of Inflammation
Inflammation is a critical part of our optimal health — without it, we would not be alive.
Acute inflammation or what I call loud inflammation — because you know very well it is there — such as a sprained ankle, cut on the finger, or head cold is necessary to help us heal.
On the other hand, silent inflammation is the kind that you are unaware of until the health condition manifests — it is the silence that suggests danger.
Silent inflammation lurks 24/7 unbeknownst to the majority of people. This is why it is crucial to reverse or prevent this type of low-level inflammation.
Diet is critical to creating healthy cellular expression — including our fat cells.
The silent inflammation of fat cells, or what I call FATflammation, create unhealthy fat cells that store fat and emit inflammatory molecules that not just create a vicious cycle of fat storage but also affects our health.
Diet To Prevent Inflammation
The typical diet contains ultra-processed foods, sugars, products laced heavily with sugar, salt, and fat that set up addiction for the average person.
To move toward an anti-inflammatory diet, we essentially move away from the abundance of overly processed, nutritionally dead foods to specific foods that are dense with nutrients like phytochemicals, antioxidants, vitamins, and minerals.
These microminerals help create cells that function optimally from weight loss to optimal health. Keep the following foods at close reach to help prevent and reverse lethal low-level inflammation.
Top 9 Anti-Inflammatory Foods
The compound curcumin in the peppery spice turmeric is responsible for the powerful anti-inflammatory effects. Research shows that turmeric is so effective that it is far more potent than aspirin or ibuprofen.
If you have knee pain, regularly spicing up your meals with fresh ginger may help. Ginger is a root that helps reverse inflammation, particularly joint inflammation. It helps regulate the overactive inflammatory immune response and removes toxins from the body.
3. Chia Seeds
Chia seeds are very tiny seeds that are considered a super food and for good reason. Chia seeds are high in omega-3 healthy fat, antioxidants, and fiber.
They help reduce chronic cellular inflammation, fat cell inflammation, and insulin resistance; improve circulation; lower cholesterol, triglyceride levels, and high blood pressure.
Opt for 1–2 tablespoons daily.
4. Sacha Inchi Seeds
The sachi seed or sacha inchi nut is a relatively new seed that comes from South America. These delicious crunchy seeds are a potent anti-inflammatory source that helps reverse cellular inflammation and fat cell inflammation, resulting in weight loss and optimal health.
Sacha inchi helps create more serotonin, which makes one feel calm and peaceful and helps suppress the appetite and lower food cravings.
5. Green Leafy Vegetables
Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, a nutrient crucial for weight loss and maintenance. Leafy greens such as spinach or lettuce keep you feeling full and help control your hunger.
Eat leafy greens at least once a day to benefit.
Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane, which helps the body get rid of potentially carcinogenic compounds.
Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
This tiny antioxidant powerhouse packs a powerful anti-inflammatory punch. Blueberries are high in phytochemicals that confer anti-inflammatory protection against many diseases such as cancer and dementia.
They also reduce fat cell inflammation (especially belly fat), creating a healthy fat cell that releases stored fat.
Freezing blueberries maintains the berry’s nutritional density.
8. Wild Salmon
Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation.
The benefits of omega-3 have been backed by numerous studies, and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders.
Be sure to include some oily fish such as wild salmon or rainbow trout in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high-quality fish oil supplements or a vegan source such as algae-derived DHA supplement.
9. Probiotic Foods
Our intestinal flora can be a dominant and vigorous driver of inflammation. The majority of folks have a gut filled with unhealthy bacteria due to the excessive intake of unhealthy foods such as sugar, white flour products, and junk foods that feed unhealthy gut bacteria.
Know that you can’t fight inflammation without addressing your gut. Simply adding probiotic foods or cultured or fermented foods has a powerful and positive effect upon your overall health, mood, and weight.
Probiotics have the ability to modulate the immune response and aid in decreasing inflammation to help you lose weight and create optimum health. Add in cultured foods such as yogurt (no sugar), kefir, pickles, sauerkraut, olives, and cottage cheese.
Diet is a key component to reduce and reverse low-level chronic inflammation. Small and consistent shifts have a powerful impact upon health, weight, and mood.