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Three years ago I bragged about having a high metabolism, and I used to eat anything that I wanted.

I ate bowls and bowls of pasta. Plates of pizzas. Desserts for three.

And, then I learned that my body reacts negatively towards wheat and gluten. I thought life was over. I felt alone on an island.  I had no idea what to eat.

About a year passed, and I was becoming more comfortable with following a gluten-free lifestyle.

And, then I learned that I needed to remove dairy. Then I thought life was over. Again. No more cheese. No more pizza. No more cheesy pasta. I struggled to find my favorite dishes without dairy. I had to learn about dairy products vs. sheep milk’s products.

I never realized how much cheese I was consuming until I had to remove it from my diet and find alternatives.

Within the last six months, I’ve learned how my body responds to chronic inflammation and sugar.

So, within a short three years, I’ve had to remove gluten, wheat, dairy, and significantly limit sugar.

I’ve had to find alternative versions of my favorite foods. And, more importantly, I’ve had to nurture my body with the best whole foods that fight inflammation.

So, with that said, let’s talk about an anti-inflammatory diet.

If you have a chronic condition that causes inflammation, following an anti-inflammatory diet may help.

Some diseases and conditions that may cause chronic inflammation include rheumatoid arthritis, asthma, ulcerative colitis, Crohn’s disease, inflammatory bowel disease, and celiac disease.

And, an anti-inflammatory diet is known to be healthy. If it doesn’t help your chronic inflammation, it may assist with other problems.

So, what’s an anti-inflammatory diet?

An anti-inflammatory diet consists of foods that reduce inflammatory responses. It involves replacing refined sugars with whole-nutrient rich foods. And, an anti-inflammatory diet contains a lot of antioxidants which may reduce the risk of certain diseases.

Some examples of an anti-inflammatory diet include dark greens, such as spinach, cherries, almonds, turmeric, cinnamon, dark chocolate, spices, herbs, and coconut.

I wanted to create an ebook with ingredients that directly link to reducing inflammation for those who are trying to reduce their sugar intake and consume anti-inflammatory specific foods.

These are a few ingredients that have studies supporting they are anti-inflammatory foods.

US News reports that tart cherries can reduce pain from arthritis and post-exercise soreness, and additional studies show that cherries have the highest anti-inflammatory content of any food.

The Arthritis Foundation further explains how cherries can help fight arthritis.

Recipes: Cherry Juice and Dark Chocolate Chia Bowl

Turmeric is traditionally used in Chinese and Indian medicine to treat arthritis by blocking inflammatory cytokines and enzymes. Curcumin directly inhibits the activation of inflammatory paths by stopping production of enzymes. Due to this reason alone, turmeric has been shown to ease joint inflammation and pain associated with arthritis.

An article from Faithful To Nature further explains how to increase absorption from turmeric by adding pepper, eating with it with good fat, eating with a purple food, and by making pastes for lattes.

Recipes: Iced Turmeric Latte and Golden Milk

Studies attribute ginger’s health benefits to gingerols, a compound that blocks genes and enzymes in the body that promote inflammation. Per U.S. News, studies show that ginger has been shown to relieve pain and stiffness in knee joints.

Recipes: Iced Turmeric Latte and Golden Milk

Pineapple contains bromelain which has been found to be beneficial in reducing asthmatic symptoms by decreasing the spread of pro-inflammatory metabolites and relieve post-exercise inflammation. It helps to repair muscle soreness through its high level of potassium.

Pro Tip: You can blend the stem of the pineapple and reap more bromelain.

Recipe: Green Smoothie

Spinach is high in vitamins C, E, and K, and carotenoids all of which have been shown to protect the body from inflammation.

Recipe: Green Smoothie

Chia seeds contain alpha-linolenic acid which has anti-inflammatory benefits.

Recipes: Dark Chocolate Chia Bowl

An article from Science Daily explores how dark chocolate reduces stress and inflammation when consuming dark chocolate that has a high concentration of cocoa (at least 70% cacao and 30% organic cane sugar)

Recipes: Dark Chocolate Chia Bowl

Almonds are a great source of a plant-based, anti-inflammatory omega-3 which helps protect cells from oxidative damage.

Recipes: Dark Chocolate Chia Bowl

Studies have found that antioxidants in cocoa can prevent excess weight and lower blood sugar. Other studies have found that gut microbes in our stomach ferment chocolate into anti-inflammatory compounds that stop genes linked to inflammation. Therefore, paring cocoa with fruit will speed up the probiotic fermentation leading to a reduction in inflammation. Use products with 70% or more cacao content because they contain the highest amount of antioxidants.

Recipes: Dark Chocolate Chia Bowl

I created a free ebook with five of my favorite anti-inflammatory drinks that contain ingredients directly linked to decreasing chronic inflammation. And, I think you should try them.

Even if you aren’t looking for anti-inflammatory drinks, I think you will love them!

Download my FREE ebook today!

Hi, I’m Lorally! I love pasta bowls, pizza, and Dr. Pepper. And, my Boston Terrier, Lola B. I wear all the “hats” at Chew This Up. Did you make a recipe? Tag @glutenfree.anytime_anywhere and use #glutenfreeanytimeanywhere. Or, email me at [email protected]. I want to hear from you.

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