Inflammation is a natural process of the body. It is essentially the immune system’s response to an irritant. Under normal conditions, inflammation is a beneficial process, but chronic inflammation can lead to many problems. Conditions like arthritis, psoriasis, asthma, IBS and metabolic syndrome all involve excess inflammation. Foods high in nutrients, antioxidants, and healthy fats are essential when it comes to reducing inflammation in the body.

Tips for Cooking and Shopping on an Anti-Inflammatory Diet

When cooking for an anti-inflammatory diet, try and include many vegetables, especially cruciferous veggies. Filling half of your plate with vegetables is a great place to start. The remainder of the plate should be filled with a combination of complex carbohydrates as well as a source of protein and fat.

Try and load up with the following staples when shopping:

• Vegetables and fruits (green leafy vegetables, berries and avocados)
• Fish and seafood
• Ginger and Turmeric
• Nuts and seeds

Substitutions for Common Ingredients

Here are some swaps to consider when shopping for common ingredients:

• Vegetable oil: try avocado oil which is better for high heat cooking.
• Refined sugars: swap this out for natural sweeteners such as maple syrup, honey, coconut sugar, date sugar, stevia and monk fruit.
• Refined carbohydrates: opt for whole grains such as wild rice, quinoa, amaranth, spelt, buckwheat and oat flour.
• Margarine: swap this out for grass-fed butter, avocado oil, extra virgin olive oil or coconut oil.