Hey there, Cleanish Squad!

​Listen to the email here (Read and listen at the same time for better retention!)​

Last week, we discussed the top 9 inflammatory foods, which tend to cause inflammation if they’re included in a diet regularly. I hope it helped bring to light some of the foods you might be consuming that could be harming you.

As I mentioned last week, the good news is that a healthy lifestyle and diet can actually reduce, if not fully eliminate, chronic inflammation. That means we have almost full control!

That brings me to today’s email on what foods you should be eating MORE often — not only for their anti-inflammatory properties but also for how many nutrients they contain. Plus, they’re super tasty!

Real quick, in case you missed it, here’s a quick review from last week’s newsletter…

Eat Less Of These 👇

1. Fried foods
2. Processed meats
3. Refined carbs
4. Alcohol
5. Added sugar
6. MSG
7. Trans fats
8. Aspartame
9. Gluten

For more info on this, check out my video on the worst foods for inflammation or click here to read from the archives.

Top 18 Anti-Inflammatory Foods

I’ve listed the top 18 anti-inflammatory foods - these are in no specific order. It would all be wonderful to include more into your diet. Aim to have several of these daily, and you’ll be well on your way to feeling better and reducing your inflammation.

1. FATTY FISH: Fish like salmon, mackerel, sardines, and tuna give you protein and the omega-3 fatty acids EPA and DHA*. These components reduce inflammation in the body.
2. NUTS: Nuts have very little saturated fat. They do have polyunsaturated and monounsaturated fats that lower inflammation. Enjoy walnuts, almonds, hazelnuts, pecans, and peanuts.
3. BERRIES: The antioxidants in berries are known to keep your immune system working to capacity. Strawberries reduce inflammatory markers linked to heart disease and rheumatoid arthritis, and blueberries contain flavonoids known to reduce inflammation.
4. LEAFY GREEN VEGETABLES: Spinach, kale, leaf lettuce Swiss chard, and collard greens are excellent sources of inflammation-busting nutrients. Spinach, for example, is a known component of an anti-inflammatory diet.
5. TOMATOES: Tomatoes have the phytochemical lycopene, which is an antioxidant. The vitamin C in tomatoes also works to reduce inflammation. Please note: if you are already struggling with GERD symptoms with your inflammation, you’ll want to avoid tomatoes, as they are high in acid, which can cause discomfort.
6. TURMERIC: Turmeric is beneficial in many ways and is especially good for fighting inflammation. The curcumin found in the spice is the anti-inflammatory nutrient. Are you a lover of spices? Curry and ginger top the list of good-for-you spices, too.
7. EXTRA VIRGIN OLIVE OIL: Olive oil not only tastes good, but it also contains polyphenols. They prevent inflammatory compounds from being released into the body.
8. CHERRIES: Antioxidants are found in cherries – specifically tart cherries, which are red in color as opposed to the dark-colored cherries – as well as vitamins and minerals beneficial to your health.
9. DARK CHOCOLATE: Yes! In moderation, of course, dark chocolate is full of antioxidants. The flavonols found in this delicious treat reduce inflammation and also have cognitive benefits. Just be sure to choose 70% cacao for the best benefits.
10. GRAPES: Grapes contain resveratrol, which is known to potentially lower cholesterol and blood pressure. Along with that, the anthocyanins in grapes lower inflammatory markers.
11. PEPPERS: Both chili peppers and bell peppers are high in Vitamin C and antioxidants. Sinapic acid, ferulic acid, and quercetin are the antioxidants that are known to reduce inflammatory markers and work to prevent neurodegenerative diseases. Please note: if you are already struggling with GERD symptoms with your inflammation, you’ll want to avoid peppers for the time being while you work to improve your stomach lining.
12. MUSHROOMS: Mushrooms have anti-inflammatory effects. They are also rich in vitamins and minerals. It is thought that cooking mushrooms lowers the properties of inflammation, so eat them raw in a salad instead.
13. BROCCOLI: Broccoli is just one of a few cruciferous veggies that work to fight inflammation. Cauliflower, kale, bok choy, and Brussel sprouts are in the same family. Broccoli is a power-packed food that also contains protein.
14. AVOCADO: Avocado has a long list of good-for-you components, including healthy fats, fiber, and potassium. They also fight inflammation and reduce the risk of cancer.
15. GREEN TEA: A couple of cups of green tea a day will reduce the risk of diseases and conditions like Alzheimer’s and cancer. And the antioxidants in this healthy beverage work as an anti-inflammatory, too.
16. FLAX SEEDS: The alpha-linolenic and omega 3 fatty acids in flax seeds make this superfood beneficial for those looking for ways to add anti-inflammatory foods to their diet. Sprinkle them on cereal or blend them in a heart-healthy smoothie. This is one of the reasons what flaxseed mill is in our Cleanish protein powder blend! 🙂
17. GARLIC: Garlic is thought to help reduce the inflammatory markers that cause swelling in the joints. It’s a beneficial food in many ways, actually. Think protection against cell damage, lowering blood pressure and even fighting the common cold. Garlic is great!
18. BEANS: Beans are packed with fiber and the benefit to the digestive system translates to feeling less bloated and inflamed. Beans can be incorporated into your diet in tons of ways, like in salads and enchiladas.

*For links to research studies for each of the foods listed above, click here.

I hope this list helps you to better understand what foods to eat MORE of in order to reduce inflammation. Check out 30-Day Healthy for a head start on enjoying many of these inside the weekly meal plans.

Have an amazing week!

Now available! Free Cleanish Protein Cookbook with any purchase of plant-based protein from Cleanish! From smoothies to pancakes to energy balls, every recipe was created by me and is cleanish-approved! Shop protein now.​

Some of my favorite things this week 🙂

• Quote of the Week → “Start where you are. Use what you have. Do what you can.” — Authur Ashe

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• Featured Recipe → These 4 Easy Fruit Sorbet Recipes are dairy-free, refined sugar-free, and you don’t even need an ice cream maker to make them! You won't believe their creamy texture! Read more.​

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• Aloe Vera Juice! → While on the topic of inflammation, if you are struggling with GERD symptoms and find certain foods, like tomatoes, fried foods, fatty meats, and cheeses, cause excessive heartburn and stomach upset, try drinking two ounces of aloe vera juice two times a day before a meal to help relieve symptoms and heal your stomach lining.

You Reached The End! Go You!!

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