The Anti-Inflammatory Diet
Discover the anti-inflammatory diet to reduce chronic inflammation. Omega-3s, antioxidants, foods to avoid. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 143 lbs
Active woman, 40 years old, 143 lbs
Sedentary man, 40 years old, 176 lbs
Active man, 40 years old, 176 lbs
Understanding chronic inflammation
Low-grade chronic inflammation is associated with many diseases: cardiovascular disease, diabetes, arthritis, and even some cancers. Unlike acute inflammation (which heals), chronic inflammation persists and damages tissues. Diet can modulate this inflammation.
Anti-inflammatory foods
The best allies are fatty fish rich in omega-3s (salmon, mackerel, sardines), leafy green vegetables, berries (blueberries, strawberries), nuts, extra virgin olive oil, turmeric with black pepper, and ginger. These foods contain compounds that reduce inflammatory markers.
Pro-inflammatory foods to avoid
Some foods promote inflammation: added sugars and sugary drinks, refined vegetable oils (sunflower, corn), processed meats (deli meats), fried foods, refined flours, and excess alcohol. Limit these foods to reduce inflammation.
The role of antioxidants
Antioxidants neutralize free radicals that contribute to inflammation. Eat a rainbow of colorful fruits and vegetables: red (tomatoes, peppers), orange (carrots, sweet potatoes), green (spinach, broccoli), blue/purple (blueberries, eggplants).
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to the Anti-Inflammatory Diet
Important: This information is for educational purposes only. If you suffer from an inflammatory condition, consult a healthcare professional for personalized guidance.
The anti-inflammatory diet is not a strict diet but a global approach aimed at reducing chronic inflammation through wise food choices.
Anti-Inflammatory Superfoods
Fatty fish (omega-3s)
EPA and DHA omega-3s are the most powerful natural anti-inflammatories:
- Wild salmon: 2-3 servings per week
- Mackerel: excellent value
- Sardines: accessible and rich in omega-3s
- Herring: often overlooked but very nutritious
Spices and herbs
- Turmeric: 1 tsp/day with black pepper
- Ginger: fresh or powdered
- Cinnamon: in smoothies or coffee
- Garlic: raw preferably for more benefits
Star fruits and vegetables
- Berries: blueberries, raspberries, strawberries (daily)
- Leafy greens: spinach, kale, broccoli
- Tomatoes: cooked to release lycopene
- Avocado: healthy fats and antioxidants
Foods to Avoid
- Added sugars: sodas, candy, industrial pastries
- Refined oils: favor olive oil
- Processed meats: deli meats, hot dogs
- Fast food and fried foods
- Excess alcohol: limit to 1 glass/day maximum
Why Voical Can Help You
Tracking your diet with Voical helps you identify pro-inflammatory foods you consume without realizing it. You can then gradually replace them with anti-inflammatory alternatives.