Q: How can I make my diet less inflammatory?

A: While there isn’t one specific anti-inflammatory diet, experts say overall healthy eating patterns may reduce inflammation. To make your diet less inflammatory, focus on whole, nutrient-dense foods and reduce pro-inflammatory foods. Here are a few steps to try.

More anti-inflammatory foods

1. Fruits and vegetables include berries, leafy greens, carrots and bell peppers.

2. Healthy fats include omega-3 fatty acids found in fatty fish (salmon, sardines), walnuts, flaxseeds and extra-virgin olive oil.

3. Nut and seed examples include almonds, walnuts, pumpkin seeds and sunflower seeds.

Reduce/avoid pro-inflammatory foods

1. Refined carbohydrates and added sugars include sugary drinks, pastries, white bread, and many packaged snacks.

2. Ultra-processed foods are typically high in additives, preservatives, and unhealthy fats.

3. Red and processed meats include bacon, sausage, hot dogs and deli meats.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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