Anti-inflammatory diet for weight management

In our busy lives, healthy eating is often left behind. Grocery shopping and cooking can be a source of burden. Unbalanced dietary patterns and additional stress can cause inflammation in our bodies, which is linked to chronic diseases, including type 2 diabetes, unintentional weight gain, or the inability to lose weight. Don’t worry. We got you! We are here to help you to reconnect with your food and your health. 

Red, green, yellow, and orange peppers in the foreground. Jen Lyman, dietitian at New Leaf Nutrition, cuts an orange pepper on a wooden cutting board in the background

Do you know what we eat can either fuel or calm the inflammation in our bodies? Research shows that there is a direct link between food and inflammation. Foods that contain antioxidants can decrease inflammation and damage from free radicals. Free radicals can damage our healthy cells and DNA in our bodies. Therefore, we need to adopt an anti-inflammatory diet.

What is the anti-inflammatory diet? In order to understand the anti-inflammatory diet, it is critical to know what inflammation is. Inflammation is part of the body’s immune response and helps stimulate healing after injury or threat. This is acute inflammation, and this natural process is necessary. However, when inflammation is ongoing and becomes chronic, it can contribute to many chronic conditions, such as fatigue, weight gain, emotional distress, and digestive problems.

Freshly prepared and cut egg noodles being held to show shape and texture

A holistic approach is needed to address the complexity of inflammation. The good news is that an anti-inflammatory diet can help decrease inflammation. Many foods contain powerful anti-inflammatory properties. First: whole grains, such as oats, brown rice, and quinoa, are high in fiber, B vitamins, healthy fats, minerals, and antioxidants. It is recommended to include two cups of whole grains throughout the day to maximize antioxidant effects. Second: beans, lentils, and soy foods have been found to reduce inflammation. Legumes contain a balance of protein and complex carbohydrates, so they are filling, and they will fuel your energy. Third: nuts, seeds, and cold-water fish, such as wild salmon, flaxseed, and walnuts, are high in healthy omega-3 fatty acids. Fourth: herbs, spices, and tea are a critical part of an anti-inflammatory diet. Foods like ginger, turmeric, rosemary, thyme, and garlic should be staples in your pantry. Last but not least, make your plate plant-centric and focus on eating whole, unrefined foods. Vitamins, minerals, and antioxidants in all the colorful fruits and vegetables have been shown to reduce inflammation and enhance health.

Are you looking to make health and wellness a priority in your busy lives? Eating an anti-inflammatory diet can be simple, easy, and sustainable. We can help you with anti-inflammatory diet meal planning and preparation. Please schedule your free discovery call with us and find out what we can do to help you reach your goals!

-Steven Ho, dietetic intern at Fontbonne


  1. […] omega-3s, vitamin D, B vitamins, zinc, and magnesium. An anti-inflammatory diet approach (see our May 17th blog post) may be beneficial. Limiting added sugars and caffeine can help as well. Supplementing with […]

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