Nourishing dinners that lower inflammation and boost gut health?
), and eat for a healthier gut, stronger immune system, and lower inflammation.
Acute Inflammation Is Natural and Beneficial
There are two main types of inflammationacute and chronic.
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Acute inflammation is temporary, and though it can sound scary, its actually doing your body good.
Thats when you start dealing with chronic inflammation.
Thesigns of inflammationdont always pop up right away, so it can be difficult to pinpoint, Sobel says.
Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Its a good reminder to see your healthcare provider for annual checkups so symptoms of inflammation dont go missed.
An additional route to manage inflammation is through diet, according to theAcademy of Nutrition and Dietetics.
It could also have something to do with how they affect the gut.
California Walnuts
Foods That Help Fight Inflammation
Anti-inflammatory foods affect the gut differently, however.
Higher fiber intake has been inversely associated with inflammation,studies show.
These foods have the added benefit of providing antioxidants, another anti-inflammatory nutrient Cassetty recommends loading up on.
Antioxidants fight oxidative stress, aknown causeof chronic inflammation.
Start by avoiding ultra-processed foods high in added sugars, sodium, trans fats, and saturated fats.
Examples include white bread, pastries, deli meats, fast food, French fries, and sugary drinks.
Greg DuPree
venture to mix and match them for variety, flavor, and versatility!
Chan School of Public Health.
Top it off with some healthy fats or oils, and youve got an anti-inflammatory dinner.
Photo by: Victor Protasio
This curry chicken recipe accomplishes all threeand then some.
The taco mixture includes a blend of walnuts and black beans, which are an anti-inflammatory duo.
Walnuts are the only nut with a significant source of the anti-inflammatory plant-based omega-3 fatty acid, Cassetty adds.
Fred Hardy
Whats more, the black beans are a rich source of dietary fiber, protein, andanti-inflammatory phytochemicals.
Youll need a lean, anti-inflammatory protein source, and salmon is an excellent choice, she adds.
Theomega-3 fatty acidsfound in salmon possess anti-inflammatory markers,research suggests.
And since this recipe calls for cabbage, it also provides a serving of cruciferous vegetables.
For starters, its simple to make, but its also got one of Sobels favorite featurescolor.
Plus, it includes the anti-inflammatory herb, oregano.
Research showsthat olive oil is rich in anti-inflammatory compounds, she explains.
Plus, certain fats found in mayonnaise can be inflammatory, per theArthritis Foundation.
While its full of protein, this recipe also packs plenty of veggies.
The bed of arugula provides a source of leafy greens.
That means this meal also supports gut health, which plays a role in regulating inflammation, Cassetty notes.
It contains tofu, garlic, ginger, olive oil, turmeric, and more.
We know that veggies, herbs, and spices can reduce inflammation, but what about tofu?
Its not only high in protein and micronutrients but also in isoflavones, aflavonoid with anti-inflammatory properties.
And shes rightits got tomatoes, olives, parsley, capers, and shallots.
It also contains mustard seeds, which are rich in antioxidants and help reduce inflammation.
