Fight Inflammation with These Simple Daily Diet Habits

So many people complain about inflammation.  Many don’t realize that making some dietary changes can help your body fight inflammation.  What are some of those dietary habits?

What are some symptoms of inflammation? 

Some inflammation is temporary like acute inflammation due to an injury, infection or being bit like a bee sting.  Long term inflammation can result from diseases such as “diabetes, cardiovascular issues, and autoimmune disorders”.  Some symptoms include:

• Body aches/muscle pain: Hips, knees, backs are common aches.
• Migraine headaches can be caused by inflammation.
• Fatigue: Who would think that being tired might be linked to inflammation?

What are some treatments for inflammation?

Anti-inflammatory drugs are often prescribed to help with symptoms but drugs won’t “treat the root cause of the problem…” 

Diet: What are some anti-inflammatory Diet Habits You Can Adopt to fight inflammation? 

Registered Dietitian, Julia Zumpano, from the Cleveland Clinic notes that an anti-inflammatory diet isn’t really a diet “but more of a style of eating”.   Increasing your intake of some anti-inflammatory foods while decreasing your intake of foods that may cause inflammation.  Her recommendations are quite simple and include:

• Focus on Whole Foods, especially fresh fruits and vegetables
• Focus on foods that are minimally processed.  These would include fresh or frozen fruits and vegetables, plain yogurt, nuts, cow’s milk, whole grains like brown rice, quinoa, beans, eggs, meat, fish, chicken.  Oils like olive oil and avocado oil. 
• Real Life Example: My husband bought some low-calorie maple syrup.  It was low calorie, only 15 calories per 2 Tablespoons.  However, when I looked at the ingredients there not only was no maple syrup but a long list of ingredients including cellulose gum, sorbitol, xanthan gum, sodium benzoate, potassium chloride, sodium-hexametaphosphate, phosphoric acid and more.  After reading these ingredients, I went to the store and bought some organic maple syrup in a glass bottle.  The one ingredient: organic pure maple syrup.

• Focus on one ingredient foods: My daughter tells people to focus on one-ingredient foods.  Foods like bananas, apples, oranges, and berries are one ingredient foods.  Plain yogurt, cow’s milk, vegetables like carrots, spinach, broccoli, tomatoes, and cucumbers are one ingredient foods.  Oatmeal is a one ingredient food.  One ingredient foods don’t have the added sugar, added fat, preservatives, food dyes and artificial ingredients of processed foods.  (See: The Power of Single Ingredient Foods)

How can you start an anti-inflammatory diet? (See: How to use nutrition to ease chronic pain and inflammation )   

Some steps to follow:

• Step One: Look at foods you are now eating each day.  Start by cutting back on the processed foods, foods with added sugar, and sugar sweetened beverages.  Why?  As these foods may be contributing to the inflammation you are experiencing.
• Step Two:  Add more one ingredient foods to your day.  Focus on breakfast or lunch.  What one ingredient foods can you add?  Add a banana at breakfast and pack an apple in your lunch? 
• Step Three: Start reading ingredients on food labels and make substitutions of real foods.
• Margarine – switch to real butter.
• Plant-based milks – switch to cow’s milk
• Processed fruit drinks like SunnyD – switch to 100% juice. (See:  Are you drinking real juice or fake juice?)
• Processed Cereals like Froot Loops – switch to less processed cereals like oatmeal, Cheerios.
• Flavored Coffee Creamers – switch to real cow’s milk in your coffee
• Processed Syrup on your pancakes – switch to real maple syrup
• Step Four: Add foods with omega-3 fats which suppress inflammation.  Foods rich in omega-3 fats include seafood, vegetable oils, nuts, flax seeds, green leafy vegetables and eggs. (See:  What are omega 3 fats and why are they good for you? )

Is there an anti-inflammation diet that one can follow?  The Mediterranean Diet is strongly associated with reduced inflammation due to its focus on whole, unprocessed foods and healthy fats.  Cleveland Clinic has a good video, How to Follow the Mediterranean Diet.   

Conclusion.  By now, it’s clear that chronic inflammation doesn’t have to be your everyday norm—and the path to feeling better starts on your plate.  From minimizing processed foods to embracing one-ingredient options and nourishing your body with anti-inflammatory staples like leafy greens, seafood, and healthy fats, small daily changes can lead to significant heath improvements.

These habits aren’t about restrictions, they are about empowerment.  By becoming mindful of food labels, making intentional swaps, and prioritizing whole, nutrient-rich choices, your are not just easing inflammation—you are building a foundation for long-term vitality.

So, the next time you reach for a snack or pour syrup over your pancakes—remember, your choices matter. You have the power to feel better, move better and live better—one bit at a time. 

Sources:  Long term inflammation , drugs , Registered Dietitian, minimally processed , The Power of Single Ingredient Foods , How to use nutrition to ease chronic pain and inflammation , Are you drinking real juice or fake juice? , What are omega 3 fats and why are they good for you?  , Mediterranean Diet , How to Follow the Mediterranean Diet  Image Sources:  One ingredient foods