An anti-inflammatory diet can boost your health. What to eat and what to avoid

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in the body.

What is inflammation?

Inflammation is our body's way of responding to an injury or infection. In moderation, it's beneficial because it increases blood flow and brings the right kinds of immune system cells to the affected area, helping your body defend itself.

—not only raises your risk for chronic disease, it also creates more emotional turmoil, which can actually worsen the very emotions that lead to stress eating in the first place.

In the United States, when people seek comfort foods that are high in sugar, they typically indulge in inflammatory foods. However, there are other options that can actually reduce inflammation in the body. Anti-inflammatory foods are those rich in plant compounds like polyphenols and natural antioxidants, which help minimize damage to the body's tissues. Some foods that are considered anti-inflammatory include fruits, vegetables, whole grains, beans, fish, poultry, nuts, seeds, and olive oil.

states that the answer is affirmative—with a few aspect considerations.

“Therefore, along with a more balanced lifestyle, paying attention to better eating is also crucial. If you had to choose one thing to work on, truly focus on diet. The food you eat can have a significant impact."

Managing stress through food is achievable, but it's not an overnight solution. You're involved in a long-term process. "It's a marathon, not a sprint," says Naidoo. "You're developing one of the core components of overall well-being, requiring gradual and consistent lifestyle changes."

An anti-inflammatory diet

But Naidoo says that sticking to an anti-inflammatory diet consistently can alter the digestive system's composition within a month. "Many people go about their lives with inflammation in their gut, which is linked to the food they eat. It takes around 28 days to heal the gut," she says.

A general rule is to choose fewer processed foods and more unprocessed whole foods. Making this switch will lead to long-term benefits that extend beyond just your physical health to your mental well-being as well.

Grow good gut bacteria

This option can help get your thinking process started in the right direction.

Traditional Greek yogurt, fermented kefir, Korean fermented vegetables (kimchi), fermented tea drink (kombucha), and fermented shredded cabbage (sauerkraut)

Reduce cortisol levels

This AI can also help you get some effective help with stress by promoting relaxation quickly.

Avocados, bananas, broccoli, dark chocolate, pumpkin seeds, and spinach

Regulate stress hormones

Some of your favorite pantry staples have significant anti-inflammatory power. "Garlic is a prebiotic that helps maintain a healthy balance of bacteria in your gut by promoting the growth of beneficial bacteria," says Naidoo. "And turmeric impacts the hippocampus, which is a part of the brain that plays a key role in controlling stress hormones."

Herbs and spices that originated from various parts of the world including Asia and the Mediterranean region.

Fight free radicals

Compounds that make plants look rich in color are found in most fruits and vegetables. When you load up on deep reds, oranges, yellows, blues, and greens on your plate, you're fighting inflammation. You can't stop thinking about all the options you have to tackle stress.

Leafy greens, blueberries, strawberries, carrots, sweet potatoes, blackberries, beets

More information on nutrition and inflammation:

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• Here's how much water you should consume each day.

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