Anti-inflammatory diet – rules, products, menu

An anti-inflammatory diet is one that works to reduce inflammation in your body. What products should you use when following an anti-inflammatory diet? Here is a sample menu for an anti-inflammatory diet.

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In the case of short infections, inflammation is a welcome process, but if it lasts too long, the risk of serious diseases increases. These include cancer and cardiovascular disease.

1- Anti-inflammatory diet – rules

If you feel constantly exhausted and your menu often includes pro-inflammatory products, it is worthwhile to enrich your diet with anti-inflammatory products.

When you follow an anti-inflammatory diet, you need to regularly provide the nutrients necessary to help prevent inflammation and the onset of certain diseases.

An anti-inflammatory diet is not a way to lose weight, although appropriate calorie ranges can be considered, which can also promote a slim body.

In order to reduce inflammation through a healthy diet, IF rating, or Food Inflammability Index, has been developed. When determining this, the content of fatty acids, antioxidants, and minerals was taken into account.

2- Anti-inflammatory diet – products

The most flammable products according to the IF classification in descending order are:

  • hardened coconut oil,
  • hardened palm oil,
  • grape seed oil,
  • sunflower oil,
  • cornstarch,
  • rice flour,
  • Dried plums,
  • zen flour ps,
  • sugar,
  • Chocolate,
  • candied cranberries,
  • Meat,
  • rye,
  • baked potatoes,
  • butter,
  • cardamom,
  • eggs,
  • white rice,
  • Milk.

The most anti-inflammatory products according to the IF classification in descending order are:

  • Ginger,
  • Indian Saffron
  • Garlic,
  • hot pepper,
  • mackerel,
  • flaxseed oil,
  • salmon,
  • acerola fruit,
  • o hopper of rapeseed,
  • olive oil,
  • parsley,
  • Flaxseed,
  • thyme,
  • chives,
  • a carrot,
  • basil.
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Neutral products include salt, coffee and herbal infusions.

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Inflammatory processes are mainly caused by sugar, gluten, casein, omega 6 acids (if there is a disturbing ratio of omega 6 to omega 3), saturated fatty acids, trans-fatty acids, and compounds formed in foods during frying and processing.

Antioxidant vitamins A, E, and C, chlorophyll in green vegetables, monounsaturated fatty acids, omega-3 fatty acids, and a number of compounds in spices have a protective effect.

3- Anti-inflammatory diet – meal recipes

Above all, an anti-inflammatory diet must be varied and balanced. Every day you should take into account:

  • 4-5 servings of green vegetables, possibly organically grown,
  • 3 to 5 portions of whole-grain products and dry legumes (lentils, chickpeas, beans, peas, soybeans)
  • drink 6-8 glasses of mineral water
  • 3-4 servings of fruit (especially purple) rich in anti-inflammatory polyphenols and flavonoids, with limitation of bananas, mangoes, pears, grapes, and cherries due to the sugar-fructose content, which intensifies inflammatory processes
  • 4-7 servings of nuts, oils, and other healthy fat sources, especially walnuts, rapeseed, soybeans, flaxseed, evening primrose, olive oil, olives, and avocados. Refined fats should be avoided,
  • 2 to 6 servings of protein products per week, such as fatty sea fish, poultry meat, beef and eggs, and dairy products from good organic sources
  • spices: ginger, garlic, basil, thyme, oregano, cinnamon, rosemary,
  • if necessary, multivitamin supplements (vitamin C, E, D3, A, coenzyme Q10, and selenium)
  • healthy sugar substitutes (e.g. stevia)
  • 2-4 cups of tea (green, white, herbal, red).

When on an anti-inflammatory diet, you should avoid alcohol or use red wine rich in polyphenols. You should also greatly reduce sodas and sugary sweets.

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4- Anti-inflammatory diet – menu of the day

Use the given meals interchangeably – with this you will create a menu for the next few days.

  • Breakfast: butter, ham, and vegetable sandwich / milk porridge with fresh fruit / cottage cheese with flaxseed oil and yogurt on a slice of whole wheat bread / scrambled eggs with chives and tomatoes served with a slice of bread.
  • 2nd breakfast: peppers, carrots, and kohlrabi soaked in yogurt, flaxseed oil and herb paste / green parsley cocktail, lemon juice, water, and honey / a handful of nuts.
  • Lunch: roasted chicken leg with herbs and carrots / cod cutlets with buckwheat and carrots / salmon with vegetables in basil sauce/quinoa with vegetables, mushrooms, and chicken / vegetables with lentils.
  • Afternoon tea: raspberry kissel / kale, apple and orange juice cocktail / fruit yogurt / baked apple with cinnamon and a teaspoon of honey.
  • Lunch: wholemeal bread sandwiches with cottage cheese and pepper / mackerel and radish sandwiches / egg paste and tomato sandwiches / salad.
  • Snacks: cherry cocktail (a handful of cherries with half a glass of orange juice) / cottage cheese with dried herbs / plain yogurt with raspberries / banana.

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