Anti-inflammatory diet: what it is, why I follow it and what results I have seen

What does the anti-inflammatory diet actually mean?

In short, is a way of eating to reduce chronic inflammation in the body.That “silent” inflammation that can be behind constant fatigue, headaches, digestive problems or even autoimmune.

This diet is not just a list of what you “are allowed” and what you are “not allowed”. It's a reconnection with real food. The ones that actually give you energy, that support the immune system and that — over time — can also reduce the risk of chronic diseases.

Real Benefits vs Myths of the Anti-Inflammatory Diet

I have noticed that many people confuse this diet with extreme “clean eating” or restrictive diets. Here's how things stand, from my perspective:

✅ Reality: You should not completely give up all cooked foods. We are not all raw vegans. Proper cooking preserves nutrients.

❌ Myth: If it's not organic, it doesn't work. The reality? It's better to eat frozen vegetables than organic junk.

✅ Reality: You need good fats (no, don't avoid them!). Olive oil, seeds, avocados — they are essential.

❌ Myth: It's a weight loss diet. In fact, weight loss is a side effect of reduced inflammation, but it's not the main goal.

In addition, if you are looking for natural products to support this diet (such as bio powdered ginger, cold pressed coconut oil or ground flaxseed), I leave you some suggestions with affiliate links that I personally use and recommend with confidence. 💚

Anti-inflammatory foods to include in the diet (necessarily!)

• Ginger (root or powder)
• Turmeric (in combination with black pepper for absorption)
• Extra virgin olive oil
• Fatty fish (salmon, sardines, mackerel)
• Berries, especially blueberries
• Raw nuts and seeds (chia, flax, hemp)
• Green tea, herbal infusions
• Green vegetables: broccoli, spinach, kale

🌿 Anti-inflammatory spices: what to put in tea or food

And here we can mention:

• Cinnamon (Ceylon)— helps regulate blood sugar and reduce systemic inflammation.
• Cardamom— supports digestion and has antioxidant properties.
• The cloves— Strong antibacterial, reduce inflammation and can be added to hot teas.

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5 complete and simple anti-inflammatory recipes

1. Creamy red lentil soup with turmeric

Ingredients:

• 100g cooked red lentils
• ½ onion, 1 small carrot, 1 clove of garlic
• ½ teaspoon turmeric, a pinch of ginger, salt, olive oil
• Water enough to make a fine cream

How I prepare it:Lightly sauté the onion, carrot and garlic. Add boiled lentils, spices and a little water. Blend until it becomes a cream.

2. Green smoothie with blueberries and spinach

Ingredients:

• 1 handful of raw spinach
• 100g blueberries (fresh or frozen)
• 1 teaspoon almond butter
• 1 teaspoon chia seeds
• 200ml water or vegetable milk

How do I do it:I put everything in the blender. It comes out a bomb of energy and antioxidants.

3. Spreads with avocado and hemp seeds

Ingredients:

• 2 slices of whole grain bread
• 1 small mashed avocado
• 1 tablespoon hemp seeds, salt, lemon juice, chilli flakes

How to do it:Mash the avocado, add salt and lemon juice. Spread on bread, sprinkle with seeds and flakes.

4. Omelet with vegetables and turmeric

Ingredients:

• 2 eggs + 2 egg whites
• ½ grated zucchini, ½ bell pepper
• 1 tablespoon pumpkin seeds, salt, pepper, turmeric

How I prepare it:I beat the eggs, add the vegetables and spices. I put them in a non-stick pan until lightly browned.

5. Bowl with quinoa, green vegetables and egg

Ingredients:

• 100g cooked quinoa
• 2 hard boiled eggs
• A handful of fresh spinach
• ½ avocado, olive oil, lemon juice

How I assemble it:I place quinoa, sliced eggs, spinach, avocado. I sprinkle with oil and lemon. Street.

🍵 Anti-inflammatory tea: simple ritual, real effects

Let's be honest — when it's cold outside, when you're feeling bloated, or just want a moment to yourself, a good tea can work wonders. But what if that tea also had anti-inflammatory superpowers?

Over the past few years I've been testing combinations — and the one below has remained my favorite. Not just for the taste, but for how you feel after. Light, less “bloated”, more energetic and with quiet digestion.

🌿 Simple recipe for an evening anti-inflammatory tea

Ingredients:

• 1 teaspoon turmeric (ideally with a little black pepper)
• 2—3 cloves
• 1 small stick of Ceylon cinnamon (or ½ teaspoon powder)
• 2 cardamom pods (or ½ teaspoon powder)
• 1 thin slice of fresh ginger (or ½ teaspoon powder)
• 500 ml of water
• Optional: a teaspoon of honey, only after it has cooled down a little

How to prepare:

1. Put all the ingredients in a kettle of cold water and bring to a boil.
2. Leave on low heat for another 10 minutes.
3. Strain, pour into a cup and, if desired, add honey when the temperature is right for drinking.
4. Take a deep breath. Seriously, it smells fabulous.

🔗 I recommend: you can find Ceylon cinnamon, cardamom or bio ginger on Obio.ro(affiliate link) — clean, uncompromising ingredients.