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The Ultimate Anti-Inflammation Meal Plan

Inflammation can cause a myriad of health and wellness issues. It can also exacerbate some health conditions.

For example, inflammation is a major component in most Rheumatic pain conditions and rheumatic diseases.

Overall, it is advisable to eat a good amount of food that reduces inflammation and bloating, while reducing the consumption of foods that contains inflammatory agents.

Here are some simple dietary advises that may help reduce inflammation and inflammatory conditions:


Fish, especially fatty fish (i.e., salmon), fish oil, olive oil, coconut oil, walnut oil and raps oil should be a part of your diet. The fat in these types of food, omega-3-poly-unsaturated fat or omega-9-poly-unsaturated fat, reduces inflammation. However, if you add these types of oils to your diet, you should reduce the intake of other types of fat, so that you do not get too much fat.

You should also eat a lot of vegetables, since these also make a body chemistry that reduces inflammation.

Don't forget to hydrate. Drink at least half of your body weight in ounces of good quality, filtered water, each day


Do not consume soy oil and corn oil, since these types of fat increase inflammation. Most food that you buy that is ready to eat from the factory or restaurant contain these types of fat. You should therefore reduce the consumption of food you do not cook yourself.

Bread, cereals and products made of corn or cereals also increase the inflammatory response, especially if they contain wheat. Wheat causes a special type of inflammation in the intestines called celiac disease in some individuals, but may also trigger inflammation of non-celiac type. However, full-corn cereals and full-corn bread are valuable types of food, so you should not stop eating them. But if you eat bread or corn products at every meal, you should reduce your intake of these and eat more potatoes, beans and peas.


You should absolutely not consume fat that has been chemically altered to give it another consistency. This type of fat has a very negative effect on the health and may be very potent inflammatory agents. Margarine, snacks, fast food, fried foods, and ready made cakes or cookies often contain this kind of fat. Unfortunately, this type of fat is also often added to bread. A good idea could be to bake your bread yourself.

Avoid sugar and products made from sugar, including soda pop, pies, ice cream, jello, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liqueurs, mixed drinks.

Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, breads, relish, cheese dips, prepared seafood, crackers, canned soups, hot dogs, sausages, or sweetened yogurt.

A good example of a healthy, inflammation-busting menu would be:

Breakfast: Green tea plus oatmeal (steel-cut or old fashioned oats) with berries or a fruit smoothie with avocado and berries or a vegetable omelet

Mid-morning snack: Natural yogurt (or Greek yogurt) with fruit or a handful of pistachio or unsalted almonds nuts

Lunch: A lentil or chickpea pasta salad filled with plenty of leafy greens and other raw vegetables (optional to add a lean protein)

Afternoon snack: Dark chocolate or fresh veggies dipped in hummus, mashed avocado or organic salsa

Dinner: Grass-fed beef, chicken, or salmon with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu, but it gives you a good idea of what to eat throughout your day! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat, so make sure that first and foremost, you’re filling yourself up with foods which are good for your overall health.

Disclaimer: This article is not intended to diagnose, treat, cure or prevent any disease. The information given is not intended to be a substitute for a physician's care and advice.

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