Hey guys! I'm Michelle. Recently, I had a medical scare involving double vision that, for the first time in my adult life, made me take a true, hard look at my health and diet.
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I won't go into details, but I basically woke up one morning unable to focus my eyes. After two weeks of emergency tests and hospital visits, my doctor set me up with an intense anti-inflammatory drug that did the trick.
I don't know if my diet played any role in my acute double vision — it may very well have played ZERO part in it — but I figured now would be as good a time as any to examine sources of inflammation in my diet and lifestyle.
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I thought that while decreasing inflammation might not do anything for my eye issue, the nutritional education could only result in more informed dietary decisions and positive changes. Win-win, right?
In my quest to understand nutritional sources of inflammation, I spoke with registered dietitian Kristen Brogan, of wellness platform On Target Living.
Kristen Brogan / On Target Living
The point of an anti-inflammatory eating pattern is not to lose weight, so it's not really a "diet" in the conventional use of that term. According to Brogan, an anti-inflammatory eating pattern includes foods that can naturally lower inflammatory markers in the body. In plainer words, an anti-inflammatory diet is simply one that won't make your body fire off an immune response.
"Foods aren’t inflammatory markers per se, but can indirectly raise inflammatory markers in the body," explained Brogan. Examples of foods that can indirectly raise markers include sugar, which can increase inflammation in the body because of the excess fructose that accumulates and causes an imbalance in insulin and blood glucose. Other ingredients shown to "increase inflammatory markers" include trans fats, an excess of vegetable oils, processed animal proteins, and alcohol — these should be consumed in moderation.
Generally speaking, on an anti-inflammatory eating pattern, you should focus your dishes on vegetables, fruits, some spices, nuts, and omega-3 fats.
According to Brogan and other sources, here are some basic guidelines you should follow for an anti-inflammatory "diet":
• Consume plenty of vegetables and fruits. Generally speaking, this goes along with the anti-inflammatory principle of sticking to foods that are as close to their natural states as possible.
• Consume whole grains, as opposed to refined carbohydrates like pasta, white bread, and white rice.
• Consume foods rich in omega-3 fats, like flaxseeds, chia seeds, and fish oil.
• Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
• Make oily fish your primary protein.
• Consume alcohol, processed meat, and dairy rarely.
• Avoid processed foods and refined sugars.
• Cut out trans fats completely.
Like the Mediterranean diet (which is a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.
Without further ado, here are 18 recipes that fit the anti-inflammatory bill:
Sweet potatoes are some of the sweetest starchy vegetables out there, and taste even better when paired with a thick and creamy hummus or tahini sauce.
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3. Lemon Chicken With Asparagus
Lemon is a totally underrated fruit — it can bring out the flavor in so many meals. Take this lemon chicken recipe, which, with the help of the sour fruit, turns a greasy chicken slab into an artistic and zestful meal. (When life gives you lemons...?)
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Squash is one of those vegetables that's so flavorful, and at once so satisfyingly creamy and "meaty," that it seems too good to be healthy for you. But guess what? It is!
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5. Chickpea Shawarma Salad
According to Brogan, beans in general are considered a "functional" food because they offer health benefits "beyond basic nutrition, promote optimal health, and support disease prevention."
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6. Sheet Pan Shrimp Fajitas
Instead of the usual white tortillas, opt for whole wheat tortillas, which have more fiber and a lower glycemic index, meaning they don't result in rapid spikes in blood sugar and insulin levels after meals.
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7. Fish Taco Bowls With Chipotle Aioli and Coconut-Lime Cauliflower Rice
You know how cauliflower rice can be weirdly dry and watery at the same time? Not so with this coconut-lime cauliflower rice, which is made with creamy, full-fat coconut milk and seasoned with lime and salt. Top it with flaky paprika-seasoned fish and one or all of the mentioned sauces, and you'll want to set up a taco shop out of your kitchen.
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8. Tomato Basil Garlic Chicken
When the tomato sauce is this hearty, you'll be glad your noodles are made of zucchini.
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Look, we know cod isn't the most exciting protein. But it's low in calories, high in protein, and chock full of good-for-you vitamins and minerals. Also, its light flakiness means it's really good at absorbing whatever other flavors you might throw on the pan with it.
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Zoodles are great and all, but spaghetti squash is as close to the carb-y stuff that a vegetable will actually get. Here, grated ginger, red curry paste, and fish sauce transform it into the best dang garlic "noodle" dish you could whip up using just vegetables.
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11. Shrimp and Cauliflower Grits
Substitute your cornmeal grits with a bag of frozen cauliflower, ghee, and garlic for low-carb, higher-nutrient grits you'll want to make again and again.
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12. 15-Minute Garlic Shrimp Zoodles
After you spiralize your zucchini, sprinkle the zoodles with a bit of salt (to draw out extra moisture), wait around 20 minutes, and dry them off with a paper towel.
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13. Greek Chicken Topped With Tomato, Olive, and Feta
This one's for you olive lovers out there. A simple chicken breast gets made over with an olive oil, oregano, and garlic marinade, and a simple olive and tomato topping.
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14. 5-Ingredient Green Curry
Cut out some of the fat (and cost!) by using just one can of coconut milk and thinning the sauce out with water.
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15. Spaghetti Squash With Asparagus, Ricotta, Lemon, and Thyme
Ricotta cheese, pine nuts, and thyme leaves combine for a delicious recipe that'll remind you why it's always worth it to try a new dish out.
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16. One-Pan Salmon With Wild Rice and Broccoli
Your rice might get a little crispy, but that's to be expected. Served with slightly charred broccoli and fatty salmon, it makes the perfect macro bowl.
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Introduction to Anti-Inflammatory Diet
As an enthusiast of health and nutrition, I can provide insights into the concept of an anti-inflammatory diet and its potential benefits. An anti-inflammatory eating pattern focuses on consuming foods that can naturally lower inflammatory markers in the body. It is not necessarily a weight-loss diet but rather a way of eating that aims to reduce inflammation and promote overall health.
Inflammatory Foods and Markers
Certain foods, when consumed in excess, can indirectly raise inflammatory markers in the body. For example, sugar can increase inflammation due to the accumulation of excess fructose, which can cause an imbalance in insulin and blood glucose levels. Trans fats, an excess of vegetable oils, processed animal proteins, and alcohol are also ingredients that have been shown to increase inflammatory markers.
Anti-Inflammatory Foods
On an anti-inflammatory eating pattern, it is recommended to focus on consuming plenty of vegetables and fruits, as they are naturally low in inflammatory components. Whole grains, such as quinoa and brown rice, should be chosen over refined carbohydrates like pasta, white bread, and white rice. Foods rich in omega-3 fats, such as flaxseeds, chia seeds, and fish oil, are also beneficial for their anti-inflammatory properties.
Herbs, Spices, and Seasonings
Anti-inflammatory herbs and spices, such as cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme, can be used to season foods and add flavor while providing additional anti-inflammatory benefits.
Protein Sources
Oily fish, like salmon and trout, are recommended as the primary protein source in an anti-inflammatory eating pattern. They are rich in omega-3 fats and have been shown to have anti-inflammatory effects.
Moderation and Avoidance
Alcohol, processed meat, and dairy should be consumed rarely, while processed foods and refined sugars should be avoided. These foods have been associated with increased inflammation and can counteract the benefits of an anti-inflammatory diet.
Lifestyle Factors
It is important to note that an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Factors such as poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications can all contribute to inflammation in the body.
Recipes for an Anti-Inflammatory Diet
Here are a few recipes that align with the principles of an anti-inflammatory diet:
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Baked Sweet Potatoes With Tahini Sauce: This recipe combines sweet potatoes with a creamy tahini sauce, providing a satisfying and flavorful dish.
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Lemon Chicken With Asparagus: Lemon adds a burst of flavor to this chicken recipe, turning it into a zesty and refreshing meal.
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Walnut Sage Pesto Pasta With Delicata Squash: This pasta dish features the creaminess of delicata squash and the nutty flavors of walnut sage pesto.
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Chickpea Shawarma Salad: Beans, like chickpeas, are considered functional foods and offer health benefits while adding texture and flavor to salads.
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Sheet Pan Shrimp Fajitas: This recipe swaps white tortillas for whole wheat tortillas and includes shrimp and colorful vegetables for a nutritious and flavorful meal.
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Fish Taco Bowls With Chipotle Aioli and Coconut-Lime Cauliflower Rice: Cauliflower rice made with creamy coconut milk serves as the base for this fish taco bowl, which is topped with paprika-seasoned fish and flavorful sauces.
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Tomato Basil Garlic Chicken: Zucchini noodles pair well with a hearty tomato sauce in this low-carb, vegetable-based dish.
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Easy One-Pan Mediterranean Cod With Fennel, Kale, and Black Olives: Cod is a lean protein that absorbs flavors well, making it a versatile option for creating flavorful dishes.
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Spaghetti Squash Garlic Noodles: Spaghetti squash is a great substitute for traditional noodles, and when combined with garlic and other seasonings, it creates a delicious, low-carb dish.
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Shrimp and Cauliflower Grits: Replace cornmeal grits with cauliflower for a low-carb alternative that is still packed with flavor.
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15-Minute Garlic Shrimp Zoodles: Zucchini noodles, or zoodles, are a nutritious and low-carb alternative to traditional pasta, and they pair well with garlic shrimp.
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Greek Chicken Topped With Tomato, Olive, and Feta: This recipe features a simple chicken breast with a Mediterranean-inspired olive and tomato topping.
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5-Ingredient Green Curry: This curry recipe uses minimal ingredients, including coconut milk, to create a flavorful and healthy dish.
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Spaghetti Squash With Asparagus, Ricotta, Lemon, and Thyme: Spaghetti squash serves as the base for this dish, which is complemented by the flavors of ricotta cheese, pine nuts, and thyme.
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One-Pan Salmon With Wild Rice and Broccoli: This recipe combines salmon, wild rice, and broccoli for a balanced and nutrient-rich meal.
These recipes provide a variety of options that are both delicious and aligned with the principles of an anti-inflammatory diet. Incorporating these dishes into your meal plan can contribute to a more informed and health-conscious dietary approach.
