Many people begin by removing everything they've heard might be bad: milk, sugar, gluten, and all sorts of other things. But sometimes it's worth taking a step back. Because an anti-inflammatory diet isn't a diet at all, it's a way of eating that cuts across all dietary approaches. Here, Thomas Rode explains what it consists of, and how to build a meal around it.
Not a diet, but a way of eating
The important thing to understand is that anti-inflammatory eating isn't about following a particular regime. It's about systematically working out what's good, and what's best, for you specifically.
Rather than starting with a long list of things to avoid, it makes more sense to focus on what you can put on your plate.
What the diet consists of
The building blocks of anti-inflammatory eating are fairly simple:
Omega-3 fatty acids from fatty fish like mackerel, wild salmon, and sardines, and in part from nuts and avocado.
Fiber from low-sugar berries and from fiber-rich vegetables like kale.
Polyphenols, found in both kale and spinach.
Fermented foods like kimchi and white cabbage, which alongside fiber also contain the microorganisms that are so beneficial for the gut.
How to build an anti-inflammatory meal
Start with the fiber-rich vegetables, for example spinach with plenty of polyphenols. Add a piece of fatty fish, rich in omega-3. Include some fermented cabbage, sauerkraut, or kimchi. Pour over a good olive oil, which is well worth using in place of industrially produced vegetable oils, margarine, and butter. And finish with a few nuts, which again contribute good fats.
That's essentially the foundation of an anti-inflammatory meal, and it really is quite simple.
Thomas's tips for anti-inflammatory everyday eating
Eat fatty, omega-3-rich fish several times a week. Supplement with olive oil and healthy fats from nuts.
Dial down the industrial. Replace margarine and industrially produced foods, especially refined vegetable oils, sugar, white bread, and ultra-processed products.
Bring in fermented foods. Kimchi, cabbage, kefir, and the other good things from the fermentation kitchen are a simple way to support the gut.
There's only one person who can make sure you feel better, and that's you.
