An anti-inflammatory diet can do wonders for all aspects of your health, from supporting immune function and healthy weight loss to helping maintain vibrant energy levels and a positive mood. Even better? A diet that is centered around anti-inflammatory foods will go a long way towards nourishing your microbiome and giving your beneficial bacteria the prebiotic fuel they need to really thrive.
So, what’s the key to a gut-healthy anti-inflammatory diet? Focusing on foods that combat inflammation while cutting out foods that inflame your system will help to keep your body in an alkaline state, which helps to reduce overall inflammation and its negative impacts on your health.
As you work to incorporate more anti-inflammatory foods into your diet, keep in mind that processed and refined foods tend to cause the most issues, while food in its original, unprocessed state (like fresh fruits and vegetables and free range meats) can keep inflammation in check:
Foods that promote inflammation:
• Refined grains and carbohydrates
• Fried foods
• Grain-fed (as opposed to grass-fed) meats
• Unhealthy fats (trans fats and soy, canola, and corn oil)
• Nightshade vegetables cause issues for some people (potatoes, tomatoes, eggplant, cayenne)
Foods that fight inflammation:
• Green leafy vegetables
• Organic, grass-fed meat
• Healthy fats (coconut and olive oil)
• Wild caught fatty fish
• Omega-3 essential fatty acids
• Nuts (almonds, walnuts)
Check out these three simple drink recipes that incorporate anti-inflammatory superheros apple cider vinegar, turmeric, cayenne, and lemon to get you started on your gut health journey!
Apple Cider Vinegar and Baking Soda Shot
2 tablespoons organic, raw apple cider vinegar
¼ teaspoon baking soda (sodium bicarbonate)
Pour apple cider vinegar in a glass, and slowly add in baking soda. Once it’s done fizzing, fill the glass the rest of the way (about 8 ounces) with filtered water and drink 1-2 times per day! Note: it may not be delicious but it will do wonders to promote an alkaline pH in your body.
1 cup coconut or almond milk
1 teaspoon turmeric powder
Pinch of black pepper
¼ teaspoon vanilla
¼ teaspoon cinnamon
1-2 teaspoons maple syrup or honey to sweeten
Combine all ingredients in a saucepan and heat on medium for 3-5 minutes, without boiling. Whisk continuously until the mixture becomes frothy, remove from heat, and enjoy!
Lemon Water with Apple Cider Vinegar and Cayenne
1 tablespoon apple cider vinegar
Juice from 1 lemon
⅛ teaspoon cayenne pepper
1 teaspoon honey
½ cup water
Heat water to comfortable drinking temperature (warm enough to make the honey melt), then add in all ingredients and sip first thing in the morning as a gentle anti-inflammatory detox.