{"id":47571,"date":"2022-11-23T16:41:05","date_gmt":"2022-11-23T16:41:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47571"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/","title":{"rendered":"Anti-Inflammatory Diet Types: 6 Ways Of Eating That Reduce Inflammation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#What_Is_Inflammation\" >What Is Inflammation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Anti-Inflammatory_Diet_When_Is_Inflammation_A_Problem\" >Anti-Inflammatory Diet: When Is Inflammation A Problem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_Role_Of_Diet_In_Inflammation\" >The Role Of Diet In Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#6_Anti-Inflammatory_Diets_To_Try\" >6 Anti-Inflammatory Diets To Try<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_Mediterranean_Diet\" >The Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_DASH_Diet\" >The DASH Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Dr_Andrew_Weils_Anti-Inflammatory_Diet\" >Dr. Andrew Weil&#8217;s Anti-Inflammatory Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_No_Sugar_Diet\" >The No Sugar Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#A_VeganVegetarian_Diet\" >A Vegan\/Vegetarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#The_Okinawa_Diet\" >The Okinawa Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#Anti_Inflammatory_Diet_The_Bottom_Line\" >Anti Inflammatory Diet: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A combination of chronic physical and psychological stress, a processed food diet, and a sedentary lifestyle are the main drivers of inflammation. This sneaky condition is at the root of many common diseases, including heart disease, arthritis, diabetes, and even cancer. <\/span><span style=\"font-weight: 400;\">The good news is that inflammation is not a life sentence. <\/span><span style=\"font-weight: 400;\">Lifestyle changes, such as following an anti-inflammatory diet, can dramatically reduce your risk of chronic disease. Of course, exercise and stress management are also important components of an anti-inflammatory lifestyle. <\/span><span style=\"font-weight: 400;\">In this article we\u2019ll take a closer look at the six different types of anti-inflammatory diets and how they can benefit your health. But first, let\u2019s briefly review what inflammation is and why you should care about reducing it.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Inflammation\"><\/span><strong>What Is Inflammation?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The human immune system is a complex network of cells and proteins that protect the body against infection and disease. One of the key functions of the immune system is to defend against foreign invaders, such as bacteria and viruses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In response to an infection or injury, the immune system kicks into gear and causes inflammation. This is a natural and necessary process that helps to heal the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1074343\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anti-Inflammatory_Diet_When_Is_Inflammation_A_Problem\"><\/span><strong>Anti-Inflammatory Diet: When Is Inflammation A Problem?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Inflammation is problematic in two instances; when it occurs in response to something that\u2019s not actually harmful and when it becomes chronic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes the immune system can become dysregulated and attack healthy tissue. This can lead to autoimmune diseases such as rheumatoid arthritis, lupus, and Hashimoto\u2019s thyroiditis. In other cases, it attacks substances like pet dander and pollen, which leads to allergies (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/disorders-of-the-immune-system\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic inflammation is another matter entirely. This is low-grade inflammation that occurs on a daily basis, often in response to stress, a processed food diet, or other lifestyle factors. This type of inflammation doesn&#8217;t abate and can cause long-term damage to the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic inflammation triggers a cascade of negative events. For one, the increased energy demand on the body results in a respiratory burst (a.k.a., oxidative stress). This, in turn, damages DNA and other cellular structures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more, chronic inflammation disrupts hormone signaling and alters gene expression. This can lead to insulin resistance, weight gain, and a host of other health problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic diseases such as heart disease, arthritis, and diabetes have all been linked to chronic inflammation. In fact, inflammation is thought to be the common denominator in many chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet-plan\/\"><i>Anti Inflammatory Diet Plan: What Does It Entail And How Do You Get Started? Easy Beginner Guide!<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1024x576.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Role_Of_Diet_In_Inflammation\"><\/span><strong>The Role Of Diet In Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The oxidative stress and hormone disruption that accompany <a href=\"https:\/\/betterme.world\/articles\/vegetarian-green-bean-recipes\/\">chronic inflammation<\/a> can be further exacerbated by a processed food diet (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36081297\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This type of diet is high in sugar, refined carbs, and unhealthy fats, and low in antioxidants and other nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published in the journal Nutrients found that a processed food diet is a major risk factor for chronic inflammation. Based on these findings, a whole food diet, rich in colorful fruits and vegetables, unrefined grains, healthy fats, and lean protein, appears to be the best defense against chronic inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9415636\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain foods have been shown to help fight inflammation. They contain antioxidants that either blunt or repair the damage done by oxidative stress. They also contain anti-inflammatory compounds that help to regulate the immune system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These anti-inflammatory foods include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6997513\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/anti-inflammatory-diet\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oily fish<\/b><span style=\"font-weight: 400;\"> &#8211; fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have potent anti-inflammatory effects<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Berries <\/b><span style=\"font-weight: 400;\">&#8211; berries are high in antioxidants and other nutrients that help to fight inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts and seeds <\/b><span style=\"font-weight: 400;\">&#8211; nuts and seeds are a good source of vitamin E, an antioxidant that helps to protect cells from damage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables <\/b><span style=\"font-weight: 400;\">&#8211; vegetables like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that helps to protect cells and reduce inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Green tea<\/b><span style=\"font-weight: 400;\"> &#8211; green tea is rich in polyphenols, antioxidants that have been shown to reduce inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Olive oil<\/b><span style=\"font-weight: 400;\"> &#8211; olive oil is a healthy fat that contains oleocanthal, a compound with anti-inflammatory properties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Turmeric <\/b><span style=\"font-weight: 400;\">&#8211; turmeric is a spice that contains curcumin, a compound with potent anti-inflammatory effects<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ginger <\/b><span style=\"font-weight: 400;\">&#8211; ginger contains gingerol, a compound with anti-inflammatory and antioxidant properties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fenugreek <\/b><span style=\"font-weight: 400;\">&#8211; fenugreek is a spice that contains trigonelline, a compound with anti-inflammatory and antioxidant effects<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cinnamon <\/b><span style=\"font-weight: 400;\">&#8211; cinnamon is a spice that contains cinnamaldehyde, a compound with anti-inflammatory and antioxidant effects<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red wine<\/b><span style=\"font-weight: 400;\"> &#8211; red wine is rich in resveratrol, an antioxidant that has been shown to reduce inflammation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dark chocolate<\/b><span style=\"font-weight: 400;\"> &#8211; dark chocolate is rich in flavanols, antioxidants that have been shown to reduce inflammation.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Anti-Inflammatory_Diets_To_Try\"><\/span><strong>6 Anti-Inflammatory Diets To Try<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing which <a href=\"https:\/\/betterme.world\/articles\/how-to-season-vegetables\/\">foods to eat<\/a>, and which ones to avoid is a great starting point in your battle against chronic inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you really want to supercharge your efforts, you may want to try one of these anti-inflammatory diets. They are structured ways of eating that have been shown to be effective in reducing inflammation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Mediterranean_Diet\"><\/span><strong>The Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Named after the Mediterranean Sea, this diet is traditional in countries bordering the sea (Italy, Greece, Spain, Turkey, Morocco) and is becoming more popular in the United States.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doctors and dietitians alike are prescribing the diet to help with various medical conditions, one of which is reducing inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that the diet can help reduce markers of inflammation, such as C-reactive protein (CRP). CRP is a protein that rises in response to inflammation in the body. High levels of CRP are linked to an increased risk of heart disease, stroke, and diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5793290\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is high in fruits, vegetables, whole grains, legumes, nuts, and olive oil. It also includes moderate amounts of fish, poultry, dairy, and red wine. The diet is low in processed meats, sugary drinks, and refined carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different ways to follow the Mediterranean diet. Some people choose to eat all Mediterranean foods, while others may mix and match depending on their preferences. The most important part of the diet is to focus on eating whole, unprocessed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet may be a <a href=\"https:\/\/betterme.world\/articles\/autumn-salad\/\">good choice<\/a> for you because it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Includes a variety of foods<\/b><span style=\"font-weight: 400;\"> &#8211; a far cry from restrictive, fad diets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Is easy to follow<\/b><span style=\"font-weight: 400;\"> &#8211; there&#8217;s no need to count calories or measure portion sizes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can be tailored to your preferences<\/b><span style=\"font-weight: 400;\"> &#8211; you can choose which foods you want to eat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Is flexible<\/b><span style=\"font-weight: 400;\"> &#8211; you can eat out at restaurants or cook at home<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Has a host of health benefits<\/b><span style=\"font-weight: 400;\"> &#8211; not just for reducing inflammation, but also for promoting heart health, weight loss, and more.<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-1024x576.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207656.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_DASH_Diet\"><\/span><strong>The DASH Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The DASH diet (Dietary Approaches to Stop Hypertension) was originally designed to help people lower their blood pressure (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/education\/dash\/research\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is a flexible and balanced eating plan that was developed when researchers noticed that people who followed a plant-based diet had lower blood pressure than those who didn&#8217;t (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5466938\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). While the diet was not originally designed to fight inflammation, it has been shown to do just that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The DASH diet is based on eating whole, unprocessed foods. It is high in fruits, vegetables, whole grains, low-fat dairy, nuts, beans, and seeds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The diet is also low in saturated and unhealthy fats, red meat, salt, and added sugars. Because of this, the DASH diet is often touted as being a healthy way of <a href=\"https:\/\/betterme.world\/articles\/artichoke-benefits\/\">eating<\/a> for everyone, not just those with hypertension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The DASH diet doesn&#8217;t list specific foods to eat. Rather, it suggests getting a specific amount of each food group at each meal. For example, the plan suggests getting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains:<\/b><span style=\"font-weight: 400;\"> 7-8 daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables:<\/b><span style=\"font-weight: 400;\"> 4-5 daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> 4-5 daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-fat or fat-free dairy products:<\/b><span style=\"font-weight: 400;\"> 2-3 daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meat, poultry, and fish:<\/b><span style=\"font-weight: 400;\"> 2 or less daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts, seeds, and dry beans:<\/b><span style=\"font-weight: 400;\"> 4-5 servings per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fats and oils:<\/b><span style=\"font-weight: 400;\"> 2-3 daily servings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweets<\/b><span style=\"font-weight: 400;\">: try to limit to less than 5 servings per week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What counts as a <a href=\"https:\/\/betterme.world\/articles\/easy-peel-hard-boiled-eggs\/\">serving<\/a>? Here are some of the most common portion sizes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup cooked rice, pasta, or cereal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 ounce of dry cereal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of raw, leafy vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of cooked vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium-sized fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of fresh, frozen, or canned fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of milk or yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 ounces of cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2-3 ounces of cooked meat, poultry, or fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ounces tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup of cooked dry beans or peas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of nuts or seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup of avocado<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The DASH diet is easy to follow and can be adapted to your own preferences and tastes. It is a healthy way of eating that has been shown to help reduce inflammation, lower blood pressure, and promote weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/21-day-anti-inflammatory-diet\/\"><i>21-Day Anti-Inflammatory Diet For Beginners: Get Started With This Sample Meal Plan<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-1024x576.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207657.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dr_Andrew_Weils_Anti-Inflammatory_Diet\"><\/span><strong>Dr. Andrew Weil&#8217;s Anti-Inflammatory Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr Andrew Weil is a world-renowned leader in the field of integrative medicine. He has developed his own diet plan that is based on the principle of anti-inflammation (<\/span><a href=\"https:\/\/www.drweil.com\/diet-nutrition\/anti-inflammatory-diet-pyramid\/dr-weils-anti-inflammatory-diet\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The diet is designed to help people reduce their risk of chronic diseases such as heart disease, cancer, and Alzheimer&#8217;s disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Weil&#8217;s anti-Inflammatory food pyramid is based on the following food groups (<\/span><a href=\"https:\/\/www.drweil.com\/diet-nutrition\/anti-inflammatory-diet-pyramid\/dr-weils-anti-inflammatory-diet\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and vegetables (3 to 4 servings per day)<\/b><span style=\"font-weight: 400;\"> &#8211; a rich source of flavonoids and carotenoids with both antioxidant and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole and cracked grains (3 to 5 servings per day) <\/b><span style=\"font-weight: 400;\">&#8211; slow digesting to reduce spikes in blood sugar levels that may promote inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beans and legumes (1 to 2 servings per day)<\/b><span style=\"font-weight: 400;\"> &#8211; a good source of fiber, vitamins, and minerals with both antioxidant and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pasta (al dente) (2-3 servings a week) <\/b><span style=\"font-weight: 400;\">&#8211; al dente pasta has a lower glycemic index than other types of pasta, which means it is less likely to cause spikes in blood sugar levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats ( 5- 7 servings a day)<\/b><span style=\"font-weight: 400;\"> &#8211; rich in omega-3 fatty acids, monounsaturated fats, and polyphenols with anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fish and shellfish (2-6 servings per week)<\/b><span style=\"font-weight: 400;\"> &#8211; an excellent source of omega-3 fatty acids with anti-inflammatory properties.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole-soy foods (1-2 servings per day)<\/b><span style=\"font-weight: 400;\"> &#8211; contain isoflavones with antioxidant and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cooked Asian mushrooms (unlimited)<\/b><span style=\"font-weight: 400;\"> &#8211; a good source of antioxidants with anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Other protein sources (1 to 2 servings a week) <\/b><span style=\"font-weight: 400;\">&#8211; lean meats, dairy, and eggs are all sources of protein that are low in saturated fat and cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spices and herbs (unlimited)<\/b><span style=\"font-weight: 400;\"> &#8211; turmeric, ginger, garlic, and cinnamon are all spices with anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Teas (2-4 cups per day) <\/b><span style=\"font-weight: 400;\">&#8211; white, green, and oolong teas are all rich in flavonoids with antioxidant and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water (8-10 cups per day) <\/b><span style=\"font-weight: 400;\">&#8211; water is essential for the proper functioning of all body systems.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Red wine (1-2 glasses per day)<\/b><span style=\"font-weight: 400;\"> &#8211; red wine is a source of resveratrol, a polyphenol with antioxidant and anti-inflammatory properties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy sweets (sparingly) <\/b><span style=\"font-weight: 400;\">&#8211; dark chocolate, unsweetened dried fruit and fruit sorbets are all healthy alternatives to sugary sweets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Following Dr. Weil&#8217;s anti-inflammatory <a href=\"https:\/\/betterme.world\/articles\/mediterranean-eggplant-salad\/\">diet<\/a> is a healthy way to eat that can help reduce your risk of chronic disease. It can also help to promote weight loss, as it is based on whole, unprocessed foods that are low in calories and high in nutrients.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47186 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207794.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_No_Sugar_Diet\"><\/span><strong>The No Sugar Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The link between a high sugar diet and inflammation has been well-established in scientific research (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5986486\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A diet high in sugar has been shown to promote the release of inflammatory cytokines and increase oxidative stress. This can lead to a host of chronic diseases such as heart disease, stroke, diabetes, and cancer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The No Sugar Diet is a food plan that eliminates all sources of added sugar (including honey, molasses, and syrups) from your diet. It is based on the premise that sugar is inflammatory and that eliminating it from your diet can help reduce your risk of chronic disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7147972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The No Sugar Diet allows you to eat all types of whole, unprocessed foods including meats, poultry, fish, eggs, dairy, vegetables, fruits, and healthy fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Natural sugars such as those found in fruits and vegetables are allowed, but added sugars such as those found in processed foods and sweets are not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to watch out for hidden sources of sugar on the No Sugar Diet, such as in ketchup, salad dressings, and sauces. You&#8217;ll also want to read labels carefully to make sure that added sugars are not listed as ingredients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The No Sugar Diet can be a challenge to follow, as sugar is added to so many foods that we eat on a daily basis. However, if you&#8217;re committed to reducing your sugar intake, this diet can be a helpful way to do so.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799-1024x577.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207799.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_VeganVegetarian_Diet\"><\/span><strong>A Vegan\/Vegetarian Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The link between plant-based diets and inflammation has been well-established in scientific research. A diet rich in fruits, vegetables, whole grains, and healthy fats has been shown to reduce inflammation and promote overall health (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-018-0381-7\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The difference between a vegan and vegetarian diet is that a vegan diet eliminates all animal products from your diet, while a vegetarian diet allows for the consumption of dairy and eggs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on what triggers your inflammation, you may want to try a strictly plant-based diet or a more flexible vegetarian diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These diets work to reduce inflammation because they are based on whole, unprocessed foods that are naturally low in calories and fat. The high fruit and vegetable content of these diets guarantees a steady supply of antioxidants and beneficial plant compounds (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-018-0381-7\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To follow a vegan or vegetarian diet, you&#8217;ll need to make sure that you&#8217;re getting enough protein, iron, and calcium. These nutrients are found in abundance in animal products, so you&#8217;ll need to find alternative sources if you&#8217;re eliminating them from your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many delicious and nutritious plant-based foods that can help you meet your nutrient needs on a vegan or vegetarian diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beans, lentils, tofu, tempeh, nuts, and seeds are all great sources of protein. Dark leafy greens, Fortified plant-milks, and iron-rich grains are good sources of iron. And, broccoli, kale, and collard greens are all excellent sources of calcium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may want to consider supplementing with vitamin B12. This nutrient is found naturally in animal products, which means that it can be difficult to get enough on a plant-based diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\"><img decoding=\"async\" class=\"aligncenter wp-image-47184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-1024x576.png\" alt=\"anti-inflammatory diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207796.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Okinawa_Diet\"><\/span><strong>The Okinawa Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The indigenous people of the Ryukyu Islands, known as the Okinawans, have long been renowned for their longevity and good health. There are many centenarians living on the island of Okinawa, and studies have shown that their health is due in part to their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Okinawa Diet is based on the traditional diet of the Ryukyu Islands and is rich in fruits, vegetables, and whole grains. It also includes moderate amounts of fish, lean protein, and healthy fats (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/51442644_The_Okinawan_Diet_Health_Implications_of_a_Low-Calorie_Nutrient-Dense_Antioxidant-Rich_Dietary_Pattern_Low_in_Glycemic_Load\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the unique aspects of the Okinawa Diet is its focus on the consumption of purple sweet potatoes. These tubers are rich in antioxidants and have anti-inflammatory properties (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/51442644_The_Okinawan_Diet_Health_Implications_of_a_Low-Calorie_Nutrient-Dense_Antioxidant-Rich_Dietary_Pattern_Low_in_Glycemic_Load\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other unique elements of this diet that make it perfect for reducing inflammation include (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/51442644_The_Okinawan_Diet_Health_Implications_of_a_Low-Calorie_Nutrient-Dense_Antioxidant-Rich_Dietary_Pattern_Low_in_Glycemic_Load\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plenty of soy foods<\/b><span style=\"font-weight: 400;\"> &#8211; tofu, miso and other soy-based products are rich in isoflavones, which have been shown to reduce inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rich in seaweed<\/b><span style=\"font-weight: 400;\"> &#8211; nori, kombu and other types of seaweed are a prominent part of the Okinawa Diet. Seaweed is rich in astaxanthin and other antioxidants that can help to reduce inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low in sugar<\/b><span style=\"font-weight: 400;\"> &#8211; the Okinawa Diet is naturally low in sugar, as fruits and vegetables are the primary source of carbohydrates. This is beneficial for reducing inflammation, as sugar can promote the release of inflammatory compounds in the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-fat <\/b><span style=\"font-weight: 400;\">&#8211; this diet shares similarities with the Mediterranean diet, but on the fat front, it is even lower in fat. The Okinawa Diet contains mostly healthy fats from fish and plant-based oils.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Following the Okinawa Diet is a great way to reduce inflammation and promote overall health. The focus on whole, unprocessed foods, and the inclusion of plenty of anti-inflammatory foods makes this diet ideal for anyone looking to reduce inflammation.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Anti_Inflammatory_Diet_The_Bottom_Line\"><\/span><strong>Anti Inflammatory Diet: The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Inflammation is a natural process that plays an important role in the body. However, chronic inflammation can lead to a variety of health problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a healthy diet is one of the best ways to reduce inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many different dietary approaches that can help to reduce inflammation, but some of the best include the Mediterranean diet, the anti-inflammatory diet, the vegan or vegetarian diet, and the Okinawa Diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of these diets are rich in anti-inflammatory foods that can help to reduce the risk of chronic disease. If you&#8217;re looking to improve your health, eating a diet that reduces inflammation is a great place to start.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=451&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Anti_Inflammatory\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>A combination of chronic physical and psychological stress, a processed food diet, and a sedentary lifestyle are the main drivers of inflammation. This sneaky condition is at the root of many common diseases, including heart disease, arthritis, diabetes, and even cancer. The good news is that inflammation is not a life sentence. Lifestyle changes, such [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47572,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[125],"class_list":["post-47571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-Inflammatory Diet Types: 6 Ways Of Eating That Reduce Inflammation - BetterMe<\/title>\n<meta name=\"description\" content=\"Which diet is best for reducing inflammation? The answer may surprise you. Here&#039;s a look at the top \u2605 ANTI-INFLAMMATORY DIETS \u27a4 that can help to reduce the risk of chronic disease.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anti-Inflammatory Diet Types: 6 Ways Of Eating That Reduce Inflammation\" \/>\n<meta property=\"og:description\" content=\"Which diet is best for reducing inflammation? The answer may surprise you. Here&#039;s a look at the top \u2605 ANTI-INFLAMMATORY DIETS \u27a4 that can help to reduce the risk of chronic disease.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1553653613-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Anti-Inflammatory Diet Types: 6 Ways Of Eating That Reduce Inflammation\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\"},\"wordCount\":2902,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1553653613-scaled.jpg\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A combination of chronic physical and psychological stress, a processed food diet, and a sedentary lifestyle are the main drivers of inflammation. This sneaky condition is at the root of many common diseases, including heart disease, arthritis, diabetes, and even cancer. <\/span><span style=\\\"font-weight: 400;\\\">The good news is that inflammation is not a life sentence. <\/span><span style=\\\"font-weight: 400;\\\">Lifestyle changes, such as following an anti-inflammatory diet, can dramatically reduce your risk of chronic disease. Of course, exercise and stress management are also important components of an anti-inflammatory lifestyle. <\/span><span style=\\\"font-weight: 400;\\\">In this article we\u2019ll take a closer look at the six different types of anti-inflammatory diets and how they can benefit your health. But first, let\u2019s briefly review what inflammation is and why you should care about reducing it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Inflammation?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The human immune system is a complex network of cells and proteins that protect the body against infection and disease. One of the key functions of the immune system is to defend against foreign invaders, such as bacteria and viruses.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In response to an infection or injury, the immune system kicks into gear and causes inflammation. This is a natural and necessary process that helps to heal the body (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1074343\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Anti-Inflammatory Diet: When Is Inflammation A Problem?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Inflammation is problematic in two instances; when it occurs in response to something that\u2019s not actually harmful and when it becomes chronic.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sometime ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/\",\"name\":\"Anti-Inflammatory Diet Types: 6 Ways Of Eating That Reduce Inflammation - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/anti-inflammatory-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1553653613-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which diet is best for reducing inflammation? 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This sneaky condition is at the root of many common diseases, including heart disease, arthritis, diabetes, and even cancer. <\/span><span style=\"font-weight: 400;\">The good news is that inflammation is not a life sentence. <\/span><span style=\"font-weight: 400;\">Lifestyle changes, such as following an anti-inflammatory diet, can dramatically reduce your risk of chronic disease. Of course, exercise and stress management are also important components of an anti-inflammatory lifestyle. <\/span><span style=\"font-weight: 400;\">In this article we\u2019ll take a closer look at the six different types of anti-inflammatory diets and how they can benefit your health. But first, let\u2019s briefly review what inflammation is and why you should care about reducing it.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Inflammation?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The human immune system is a complex network of cells and proteins that protect the body against infection and disease. One of the key functions of the immune system is to defend against foreign invaders, such as bacteria and viruses.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In response to an infection or injury, the immune system kicks into gear and causes inflammation. 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