7-Day Anti-Inflammatory Meal Plan: Recipes & Prep

omega-3-rich foods including salmon, sardines, and albacore tuna reduce inflammation. Aim for two 3-ounce portions of omega-3-rich fish each week.

Day 1

Vitamin C, an antioxidant, reduces free radical cells that cause inflammation. Studies, have linked vitamin C consumption to a decreased risk of short-term and chronic inflammation,

Day 2

Keep frozen berries on hand to add anti-inflammatory benefits to smoothies or oatmeal even when they're out of season.

Day 3

cocoa is high in antioxidant epigallocatechin-3-gallate, which protects cells. Thus, anti-inflammatory diets may include unsweetened cocoa powder and modest amounts of dark chocolate

Day 4

Kimchi, yogurt, kefir, and kombucha include probiotics that populate the GI tract with healthy microorganisms. A healthy gut environment supports a strong immune system

Day 5

Ingesting less than 181 mg or more than 450 mg daily exacerbated symptoms, eat lots of legumes, nuts, healthy grains, dark green leafy vegetables, and seeds.

Day 6

Slowly digested fiber keeps us full and controls blood sugar. Each day of this healthy anti-inflammatory regimen has 28 grams of fiber.

Day 7