1. Fasting is the most powerful way to fight inflammation
- Prolonged fasting (more than 16 hours) helps the body eliminate damaged cells and produce new ones.
- Intermittent fasting is the best lifestyle choice, while long-term dry fasting may harm the kidneys and nutrition.
- During fasting, you can drink water and fluids, take vitamins and minerals, and even consume pure fats without breaking the fast.
2. Healthy fats are among the most powerful anti-inflammatory foods
- They play an important role in building cells and producing anti-inflammatory hormones.
- Focus on Omega-3 rich fats as they reduce inflammation, such as:
- Fatty fish (salmon, sardines, shellfish).
- Healthy animal fats (eggs, natural animal fats).
- Healthy plant-based oils (extra virgin olive oil, coconut oil, avocado, nuts).
3. Foods rich in antioxidants and anti-inflammatory compounds (polyphenols and flavonoids)
- These are abundant in leafy greens and cruciferous vegetables, such as:
- Onions, garlic, broccoli, cabbage, arugula, artichokes, spinach, celery, parsley.
- Some fruits like blueberries, but fruit intake should be moderate due to fructose content.
- Avoid concentrated fruit juices as they lose fiber and increase sugar intake.
4. Spices and herbs have a strong anti-inflammatory effect
- Turmeric (best consumed with black pepper and fats for better absorption).
- Chili peppers, especially cayenne pepper.
- Ginger, cinnamon, cloves, cardamom, mustard, thyme, rosemary, basil, bay leaves.
5. Probiotic-rich foods (beneficial bacteria) for gut health
- Fermented foods such as sauerkraut, kimchi, kefir, and natural pickles (without vinegar).
- Avoid excessive use of antibiotics as they harm gut health.
6. Anti-inflammatory drinks
- Green tea and matcha for their powerful antioxidants.
- Fermented kombucha tea.
- Herbal drinks like licorice, hibiscus, anise, and fenugreek.
7. The importance of animal protein and dietary variety
- Animal protein is essential for health and should not be completely avoided.
- Red meat is beneficial in moderation, while fatty fish is the best choice.
- Bone broth is highly beneficial for joint and tissue health.
Conclusion
By avoiding inflammation-triggering foods (sugars, hydrogenated oils, processed meats, gluten) and focusing on anti-inflammatory foods such as healthy fats, vegetables, spices, and fermented foods, we can significantly improve our health and reduce inflammation and pain.