Anti-Inflammatory Basics — Pattern, Foods & Swaps

• Build plates with ½ veg/fruit, ¼ protein, ¼ smart carbs, plus healthy fats.
• Choose olive oil, nuts, seeds, avocado; limit ultra-processed foods.
• Favour fish 2–3×/week (EPA/DHA) and plenty of herbs/spices (turmeric, ginger, garlic).

• Emphasise: leafy greens, berries, tomatoes, onions; legumes; whole grains (oats, quinoa, brown rice); oily fish (salmon, sardines); extra-virgin olive oil; nuts/seeds; herbs & spices.
• Use with caution: refined breads/pastas/rice, high-sugar snacks, charred meats, excessive alcohol.
• Limit initially: ultra-processed foods, trans fats, frequent deep-fried foods, sugary drinks.

• Breakfast: oats with blueberries, walnuts, cinnamon
• Lunch: quinoa bowl—roasted veg, chickpeas, tahini-lemon
• Dinner: baked salmon, brown rice, garlicky greens, olive oil
• Snack: apple with almond butter; green tea or ginger tea

• Butter → extra-virgin olive oil
• Sugary drink → sparkling water + citrus
• Processed meats → beans, lentils, or fish
• White bread → whole-grain sourdough

• Fish Oil (EPA/DHA)
• Antioxidants
• Herbal Support (e.g., turmeric/ginger)

See also: Probiotics Guide • Digestive Enzymes Guide