1. Select Anti-Inflammatory Foods

Your digestive system is home to different bacteria that can either encourage or defeat the onset of inflammation. The foods we ingest dictate which bacteria dominates. It’s important to keep in mind the types of foods that can trigger or worsen inflammation, while incorporating foods that do the opposite.

The standard “Western diet” is often linked to chronic inflammation, which can trigger gut-barrier dysfunction. If the gut barrier is compromised, substances that don't belong in your body can enter the bloodstream and encourage an inflammatory response [9]. This diet typically consists of fried foods, sugar, refined carbohydrates and high amounts of animal protein. On the other hand, this diet often lacks fiber, fruits and vegetables.

What to avoid:

• Processed foods

• Sugary beverages

• Processed meat

• Refined carbohydrates

• Omega-6 oils (safflower, corn, soybean)

• Trans fats

• Excessive alcohol

While there is no single definition of an anti-inflammatory diet, there are definitely some foods you can reach for over others to lead you in the right direction. Anti-inflammatory diets are rich in Vitamins C and E, antioxidants, fiber, flavonoids, magnesium, carotenoids, zinc, probiotics and omega 3, polyunsaturated and monounsaturated fatty acids!

What to incorporate:

• Whole grains

• Omega-3 fats

• Healthy oils (olive oil, flaxseed oil, walnut oil)

• Colorful fruits and vegetables

• Nuts and seeds

• Legumes

• Herbs and spices (turmeric, ginger, garlic, oregano)

• Green tea

• Lean protein sources like chicken, fish, and lean cuts of beef and pork