7 Clean Diet Tips to Fight Inflammation

Clean eating and following an anti-inflammatory diet have become popular topics concerning nutrition and health. While the exact definitions may vary, the underlying principles focus on consuming minimally processed foods and reducing inflammation in the body. Here are a few key points to help you understand and incorporate these concepts into your lifestyle.

Prioritizing Foods without Labels

Choosing foods that don’t require labels is a fundamental aspect of clean eating. These unprocessed foods are rich in nutrients and provide numerous health benefits, including combating inflammation. When selecting minimally processed foods with labels, always try to avoid artificial additives, excessive sodium, trans-fats, and added sugars.

Filling Up on Fiber

Fiber, found only in plant-based foods, is essential for a healthy diet. However, most people fall short of the recommended daily intake. Increasing your fiber intake helps reduce inflammation and supports a healthy gut. Aim for 30-40 grams of fiber per day by incorporating whole grains, fruits, vegetables, and legumes into your meals.

Keeping Tabs on Added Sugar

Added sugars can contribute to inflammation and various other chronic diseases. Be mindful of foods with added sugars, and aim to limit your daily intake of sugar. Read food labels and choose products with minimal added sugars. Use natural sweeteners like fruits or mashed bananas instead of refined sugar when preparing meals and baked goods.

Skipping the Salt

Excessive salt consumption leads to high blood pressure and inflammation. Check food labels for sodium content and try to consume whole, unprocessed foods that naturally contain less salt. Try to enhance the flavor of your regular meals with different herbs, spices, vinegar, lime juice, or salt-free seasoning blends.