There are powerful anti-inflammatory properties in many foods. Whole grains, legumes, citrus and other fruits and berries, nuts and chia seeds, cocoa, teas, and herbs and spices like ginger, turmeric, and garlic are all good for a diet that fights inflammation.

Whole grains. Whole grains like oats, brown rice, and quinoa, which are high in fiber, are full of vitamins, minerals, and antioxidants. According to research published in Nutrition Reviews, eating whole grains instead of processed “white” flour products like white bread, pastries, and cookies could lower CRP and other inflammatory markers in the body. 

Some people are allergic to wheat or gluten or can’t eat it (a protein in wheat, spelt, farro, bulgur, as well as semolina, which is used to make pasta). 

Because of this, gluten-free grains will be a big part of the meal prep in this book. At least twice a day, you should eat a serving of whole grains.

Legumes. Beans, lentils, and soy foods have been shown in many studies, including some that were published in Nutrition, to reduce inflammation. 

There is a lot of fiber, vitamins, minerals, and antioxidants in them. Legumes have the right amount of protein and complex carbs, so they fill you up and give you energy. Because they are high in fiber and antioxidants, whole and fermented soy foods like tofu, tempeh, miso, and edamame can help reduce inflammation in the body. 

Dietary Guidelines for Americans (DGA) and the American Institute for Cancer Research (AICR) say that soy foods are good for the heart and bones and may even help prevent some types of cancer. At least once a day, you should eat a serving of legumes.

Fruits and vegetables. Antioxidants, like vitamins C and E, are found in large amounts in fruits and vegetables. The DGAs say that you should make them the main part of your diet. Recent data from the Centers for Disease Control and Prevention show that only 12.2% and 9.3% of Americans meet the recommendations for how much fruit and vegetables they should eat. 

Fruits, berries, and vegetables that are different colors have different types of antioxidants. You may have heard the phrase “eat the rainbow,” which means to eat a lot of different foods to get a variety of healthy compounds. 

Every day, you should eat 2 cups of fruit and 3 cups of vegetables.Nuts, seeds, and omega-3s. Nuts and seeds have many important anti- inflammatory nutrients, like vitamin E and unsaturated fatty acids that are good for the heart. Some nuts and seeds, like chia, flax, and walnuts, have omega-3 fatty acids, which are a special type of healthy fat. 

Research published in The American Journal of Clinical Nutrition and other journals has shown that omega-3 fatty acids reduce inflammation in the body.

Omega- 3s can also be found in cold-water fish like salmon and halibut. Eat a small amount of nuts and seeds every day and fish with omega-3s at least twice a week.

Cocoa. Research published in Nutrients and other journals has shown that chocolate, especially cocoa that is high in antioxidants, can help reduce inflammation. It is important to use pure dark chocolate instead of chocolate that has been made and has added sugars and saturated fat. You should eat cocoa three to four times a week.

Tea, herbs, and spices. Herbs and spices are important parts of a diet that helps fight inflammation.

You should always have things in your pantry like garlic, cinnamon, and turmeric. 

Ginger is a herb that has been shown to help reduce inflammation. Not only does it calm the stomach and stop nausea, but studies, including one in the Journal of Medicinal Food, have shown that it can also significantly lower CRP levels. 

Research published in the journal Brain, Behavior, and Immunity shows that tea, which is also full of antioxidants, can reduce inflammation in the body.

Green tea is also used in some of the recipes in this book. Add herbs, spices, and tea to your diet more than once a day.