slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner. Daily Totals: 1,521 calories, 52 g protein, 208 g carbohydrates, 38 g fiber, 61 g fat, 1,483 mg sodium. “When the body is injured or ill, the … Daily Totals: 1,488 calories, 58 g protein, 134 g carbohydrates, 33 g fiber, 87 g fat, 1,072 mg sodium. To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. Base your diet on whole, nutrient-dense foods … To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt at the P.M. snack. Daily Totals: 1,519 calories, 73 g protein, 155 g carbohydrates, 35 g fiber, 72 g fat, 1,385 mg sodium. Anti-inflammatory diet. Daily Totals: 1,488 calories, 54 g protein, 169 g carbohydrates, 45 g fiber, 76 g fat, 949 mg sodium. The diet emphasizes lots of colorful fruits and vegetables, high-fiber legumes and whole grains, healthy fats (like those found in salmon, nuts and olive oil) and antioxidant-rich herbs, spices and tea, while limiting processed foods made with unhealthy trans fats, refined carbohydrates (like white flour and added sugar) and too much sodium. Cocoa is rich in the flavonol quercetin, which is a powerful antioxidant that protects our cells and the reason dark chocolate is an important component in the anti-inflammatory diet. To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1 medium orange. Anti-Inflammatory Bonus: Foods high in omega-3 fatty acids, such as salmon, sardines and albacore tuna, have been shown to decrease inflammation levels. Cauliflower and broccoli are staple vegetables for anyone following a keto diet. The Anti-Inflammatory Diet Plan. To Make it 2,000 Calories: Add 3 Tbsp. An anti-inflammatory diet is key to managing the gut-brain connection and keeping both healthy. Daily Totals: 1,209 calories, 62 g protein, 128 g carbohydrate, 32 g fiber, 55 g fat, 1,362 mg sodium, Watch: How to Make a Vegan Turmeric Latte, Anti-Inflammatory Mediterranean Meal Plan: 1,200 Calories, 7-Day Anti-Inflammatory Diet Meal Plan: 1,200 Calories. While research suggests that the anti-inflammatory diet can be beneficial in reducing some chronic conditions, it's also a general healthy way of eating that can be beneficial for everyone due to its high amounts of fresh produce, healthy fats and high fiber levels from whole grains and legumes. To Make it 1,200 Calories: Omit the pear at breakfast and the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced cucumbers. While many of these conditions are related to genetics, increasing foods shown to reduce inflammation and living a healthy lifestyle—like not smoking, getting adequate quality sleep, reducing stress and exercising regularly—all play a role in reducing inflammation. The best anti-inflammatory diet for arthritis includes plenty of magnesium-research shows that it decreases inflammation and helps maintain joint cartilage . So eating a rainbow of fruits, veggies, whole grains and legumes is the best place to start. An anti inflammatory diet is a way of eating that helps reduce chronic inflammation in your body. Swiss and salami have had their day. © 2020 EatingWell.com is part of the Allrecipes Food Group. The immune system uses inflammation to protect us from bacteria, viruses, parasites, molds, and foreign proteins, as well as to heal wounds. natural peanut butter to breakfast, add 3 Tbsp. The Mediterranean Diet is just one example of a traditional diet pattern. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to breakfast and add 1 serving Everything Bagel Avocado Toast to lunch. By following an anti inflammatory diet meal plan and making anti inflammatory recipes, you can reduce symptoms and hopefully heal auto-immune diseases, regulate your cycles, reduce anxiety, bloat and so much more. To reduce levels of inflammation, aim for an overall healthy diet. natural peanut butter to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 large pear to A.M. snack and increase to 3 Tbsp. Anti-Inflammatory Bonus: More than 20 percent of U.S. adults are affected by some form of arthritis, which is an inflammatory disease of the joints, which is often treated with a combination of an anti-inflammatory diet and prescription medication. The buzz surrounding inflammation and its connection to chronic diseases and health conditions like arthritis, diabetes, obesity, gut issues and heart disease may leave you wondering "What is an anti-inflammatory diet?" Daily Totals: 1,212 calories 77 g protein, 97 g carbohydrate, 28 g fiber, 63 g fat, 813 mg sodium. The anti-inflammatory diet is very similar to the Mediterranean diet, which consistently ranks as the healthiest diet due to its numerous benefits. In this healthy 1,200-calorie meal plan, the principles of an anti-inflammatory diet come together for a week of delicious, wholesome meals and snacks, plus meal-prep tips to set you up for a successful week ahead. Dr. Weil’s Anti-Inflammatory Diet And Food Pyramid continued from p.1 continued on p.3. Dairy Free Gluten Free The anti-inflammatory diet meal plan is a simple, healthy meal plan to reset your body from oxidative stress. Offers may be subject to change without notice. An anti-inflammatory diet is all about eating more of the foods that help to squash inflammation in the body, while limiting the foods that tend to increase inflammation, thus helping to combat inflammatory conditions. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast plus increase to 1/3 cup almonds and add 1 large pear to A.M. snack. Eat More Anti-Inflammatory Foods • Eat a Colorful Well-Balanced Diet with Lots of Vegetables and Fruit If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. Offers may be subject to change without notice. Researchers from the University of Adelaide who studied the diets of a group of … Learn how to ace hot chocolate charcuterie boards! If you’re intimidated by healthy eating or confused by the word anti-inflammatory, these anti-inflammatory recipes are for you! Daily Totals: 1,481 calories, 58 g protein, 161 g carbohydrates, 40 g fiber, 75 g fat, 1,198 mg sodium. Day 1 - Monday To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 medium apple to A.M. snack and increase to 1/3 cup dried walnut halves at P.M. snack. Inflammation as a bodily function is not necessarily a bad thing. Daily Totals: 1,215 calories, 70 g protein, 143 g carbohydrate, 35 g fiber, 47 g fat, 1,054 mg sodium. Breakfast . However, don't be afraid to make swaps. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish… Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. Fiber is digested slowly, which keeps us full and improves blood sugar control. Anti-Inflammatory Bonus: A diet high in fiber will have a lower glycemic index, which is a measure of how foods impact our blood sugars. Sample Meal Plan. To Make it 2,000 Calories: Add 3 Tbsp. Because inflammation can be caused by plenty of other factors besides food, like low activity levels, stress and lack of sleep, incorporating healthy lifestyle habits into your daily routine can also help prevent inflammation. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack. Whole plant foods have the anti-inflammatory nutrients that your body needs. To Make it 1,200 Calories: Omit the orange at breakfast, reduce the yogurt to 1/2 cup and omit the raspberries at the A.M. snack plus change the P.M. snack to 1/4 cup sliced cucumbers. Inflammation has been associated with diseases like cardiovascular disease, cancer, Alzheimer’s, and arthritis. To Make it 1,200 Calories: Omit the kefir at breakfast and change the P.M. snack to 1/4 cup blueberries. Daily Totals: 1,494 calories, 71 g protein, 164 g carbohydrates, 41 g fiber, 70 g fat, 1,098 mg sodium. Daily Totals: 1,505 calories, 72 g protein, 175 g carbohydrates, 31 g fiber, 59 g fat, 1,416 mg sodium. Share on Pinterest. To make this plan more manageable, we break it down week-by-week and include meal-prep tips at the start of each week that we encourage you to follow as it makes each day a bit easier. The anti-inflammatory diet is very similar to the Mediterranean diet, which consistently ranks as the healthiest diet due to its numerous benefits. Anti-Inflammatory Bonus: A diet high in fiber will have a lower glycemic index, which is a measure of how foods impact our blood sugars. Before You Begin an Anti-Inflammatory Diet If you’re new to the anti-inflammatory diet, here are a couple things to consider: To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie, 1 large apple to lunch and 1 large pear to P.M. snack. The Anti-Inflammatory Diet is based on a daily intake of 2,000 to 3,000 calories, depending on your gender, size and activity level. So, unless … Aim to include at least two 3-ounce servings of fish high in omega-3 fatty acids each week. Any mainstream nutrition expert would encourage you to eat anti-inflammatory foods. Anti-Inflammatory Bonus: Eating dark chocolate and cocoa in moderation may reduce inflammation markers and improve heart health. Salad with greens (spinach, kale, romaine, etc.) Set up your kitchen with a few pantry and equipment essentials. Daily Totals: 1,505 calories, 71 g protein, 170 g carbohydrates, 40 g fiber, 67 g fat, 1,554 mg sodium. Anti-Inflammatory Bonus: Anthocyanins are powerful antioxidant compounds found in dark blue, red and purple fruits and vegetables, as well as red wine. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 clementine to lunch and 1/3 cup dried walnut halves to P.M. snack. Related: The Anti-Inflammatory Diet: Is It Right for You? wHy: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. Broccoli. To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. to 1 medium orange. How much: Eat 1.5 ounces of nuts daily (one ounce is about a handful). Choosing Good Fats for an Anti-Inflammation Diet Consuming fat in an anti-inflammatory diet isn’t forbidden — but the key is knowing which fats are good, which … 1/2 cup sliced cucumber seasoned with a pinch each of salt & pepper. Why: “Multiple studies confirm the role of nuts in an anti-inflammatory diet,” explains José M. Ordovás, PhD, director of nutrition and genomics at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. Whether you're working to actively decrease inflammation or are simply looking for a wholesome eating plan, this 7-day anti-inflammatory meal plan can help. In our meal plans, we aim to have a similar calorie range for each meal which means that you can swap recipes for each meal without changing the calorie levels drastically. this link is to an external site that may or may not meet accessibility guidelines. Daily Totals: 1,500 calories, 71 g protein, 183 g carbohydrates, 43 g fiber, 62 g fat, 1,109 mg sodium. To Make it 2,000 Calories: Add 25 dry-roasted unsalted almonds to A.M. snack and add 1 avocado, sliced, to dinner. natural peanut butter to P.M. snack. Below is a detailed 5-day anti-inflammatory diet meal plan that includes super delicious recipes to enjoy each day as your breakfast, lunch, snack, and dinner. Daily Totals: 1,512 calories, 84 g protein, 150 g carbohydrates, 39 g fiber, 73 g fat, 1,146 mg sodium. “An anti-inflammatory diet is an eating plan that works to reduce or minimize low-grade inflammation within our bodies,” she says. To Make it 2,000 Calories: Add 3 Tbsp. To Make it 2,000 Calories: Add 1 slice whole wheat toast with 1 Tbsp. To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, 1 medium apple to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. If you choose not to eat fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day. Keep frozen berries on hand for an anti-inflammatory boost to your morning smoothies or oatmeal so you can get the benefits even when they are not in season. Oat porridge with berries. If a recipe calls for peanut butter but you have almond butter in the pantry, feel free to make that swap. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Chopped Veggie Grain Bowls with Turmeric Dressing, Kale & Avocado Salad with Blueberries & Edamame, Skillet Lemon Chicken & Potatoes with Kale, Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil, Sweet Potato, Kale & Chicken Salad with Peanut Dressing, Roasted Salmon with Smoky Chickpeas & Greens, Basil Pesto Pasta with Grilled Vegetables, Sprouted-Grain Toast with Peanut Butter & Banana, Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing, Brussels Sprouts Salad with Crunchy Chickpeas, Chicken Massaman Curry with Turmeric Brown Rice, Mushroom Shawarma with Yogurt-Tahini Sauce, Ginger-Tahini Oven-Baked Salmon & Vegetables, Peanut Zucchini Noodle Salad with Chicken, Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts. natural peanut butter to A.M. snack. Anti-Inflammatory Diet While there is no specific “diet” that people with rheumatoid arthritis (RA), should follow, researchers have identified certain foods that can help control inflammation. slivered almonds to A.M. snack, add 1 large pear plus increase to 20 dried walnut halves at P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Both diets emphasize large amounts of antioxidant-rich produce, like berries and dark-leafy greens plus a high intake of a healthy fats and seafood such as salmon and nuts. A Full 1-Week Anti-Inflammatory Meal Plan Now, for those easy and delicious anti-inflammatory meals I promised you! To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt and slivered almonds at the P.M. snack. Daily Totals: 1,191 calories, 56 g protein, 168 g carbohydrate, 49 g fiber, 39 g fat, 1,100 mg sodium. Swiss and salami have had their day. Traditional diet patterns in general are healthy, anti-inflammatory patterns because they include no processed foods. slivered almonds to P.M. snack and add 1/2 an avocado, sliced, to dinner. To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 clementine. To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the P.M. snack to 1 medium orange. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and 2 Tbsp. Daily Totals: 1,209 calories, 73 g protein, 94 g carbohydrate, 28 g fiber, 63 g fat, 1,245 mg sodium. Anti-Inflammatory Bonus: Vitamin C, an antioxidant, has anti-inflammatory benefits because it helps decrease harmful free radical cells that may trigger inflammation. To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 2 Tbsp. This healthy anti-inflammatory plan provides at least 28 grams of fiber every day. natural peanut butter to P.M. snack. Daily Totals: 1,515 calories, 65 g protein, 155 g carbohydrates, 41 g fiber, 78 g fat, 1,198 mg sodium. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and increase to 1/3 cup almonds plus add 1 large pear to P.M. snack. To Make it 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1 plum. Steel cut or old fashioned oats or cracked grain cereal w/ toppings of your choice: chia seeds, ground flax seeds, nuts or other seeds, fresh or frozen fruit, cinnamon, coconut . An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. slivered almonds at P.M. snack. Meal-Prep Tip: reserve leftover Chicken, Quinoa & Sweet Potato Casserole to have for dinner tomorrow, Daily Totals: 1,476 calories, 69 g protein, 151 g carbohydrates, 32 g fiber, 70 g fat, 1,385 mg sodium. Daily Totals: 1,224 calories, 57 g protein, 112 g carbohydrate, 28 g fiber, 53 g fat, 1,067 mg sodium. To Make it 1,200 Calories: Omit the pear at breakfast and the blackberries at the A.M. snack and change the P.M. snack to 1 clementine. Daily Totals: 1,508 calories, 70 g protein, 163 g carbohydrates, 39 g fiber, 72 g fat, 822 mg sodium. All Right Reserved. Daily Totals: 1.479 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 72 g fat, 1,126 mg sodium. An anti-inflammatory diet focuses on eating whole plant-based foods and fish – rich in healthy fats and phyto-nutrients – while stabilising blood sugar. If you've been seeing the term "anti-inflammatory diet" a lot lately, you're not alone. natural peanut butter to P.M. snack. To get the most anti-inflammatory benefits, pair this healthy meal plan with regular physical activity (aim for 2 1/2 hours of moderate activity per week), stress-relieving practices (like yoga, meditation or whatever works best for you), and a good night's sleep every night (at least 7 hours per night). To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana and add 1/3 cup dried walnut halves to A.M. snack. 5-Day Anti-Inflammatory Diet Meal Plan. Feel free to change around the meals for on specific days based on what you prefer or have in the house. chopped walnuts to A.M. snack, add 1 medium orange to lunch and add 1/3 cup dry-roasted unsalted almonds to P.M. snack. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. In this 30-day meal plan, we map out a month of delicious meals and snacks consisting of natural anti-inflammatory foods to help your body, We capped the calories at 1,500 calories a day, which is a level most people will lose weight following, and also included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. To Make it 2,000 Calories: Add 1 large pear and increase to 1/3 cup dried walnuts at A.M. snack and add 3 Tbsp. We choose an array of meal options to show some different choices that fit within the anti-inflammatory diet, but if you're someone who finds it easier to have the same breakfast for an entire week, then feel free! To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 1/4 cup dried walnut halves to A.M. snack. To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and the P.M. snack to 1 plum. Daily Totals: 1,492 calories, 79 g protein, 136 g carbohydrates, 35 g fiber, 75 g fat, 1,173 mg sodium. Why: Peaches contain carotenoids and flavonoids instead of the saturated fat found in ice cream; … natural peanut butter to P.M. snack. Learn how to ace hot chocolate charcuterie boards! Anti-Inflammatory Bonus: More than 20 percent of U.S. adults are affected by some form of arthritis, which is an inflammatory disease of the joints, which is often treated with a combination of an anti-inflammatory diet and prescription medication. Daily Totals: 1,490 calories, 95 g protein, 125 g carbohydrates, 33 g fiber, 75 g fat, 1,123 mg sodium. The diet restricts certain foods while encouraging others, and recommends eating at specific times to influence inflammation. To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1 medium apple. To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 plum. To Make it 2,000 Calories: Increase to 2 servings Sprouted-Grain Toast with Peanut Butter & Banana at breakfast and add 1/4 cup dry-roasted unsalted almonds to A.M. snack. Both diets emphasize large amounts of antioxidant-rich produce, like berries and dark-leafy greens plus a high intake of a healthy fats and seafood such as salmon and nuts. To Make it 1,200 Calories: Omit the pear at breakfast and omit the mixed greens with Citrus Vinaigrette at dinner. To Make it 1,200 Calories: Omit the orange at breakfast and change both the A.M. and P.M. snack to 1/4 cup sliced cucumbers. Lunch . To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. this link is to an external site that may or may not meet accessibility guidelines. leaves natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack. The following is a list of anti-inflammatory recipes (essentially a diet menu) for breakfast, lunch, snack time, and dinner! To Make it 1,200 Calories: Omit the orange at breakfast, change the A.M. snack to 1 plum and change the P.M. snack to 1/2 cup blueberries. EatingWell may receive compensation for some links to products and services on this website. Daily Totals: 1,475 calories, 74 g protein, 119 g carbohydrates, 36 g fiber, 86 g fat, 1,427 mg sodium. While the basic tenets of the anti-inflammatory diet revolve around what not to eat, (sugar, dairy, chicken and processed food), developing a meal plan can be challenging. The diet limits refined grains, like white bread and white pasta, high amounts of sugar and processed foods. the foods that help to squash inflammation, Why Omega-6 Fats Aren't as Bad as We Once Thought, Roasted Squash & Apples with Dried Cherries & Pepitas, Indian-Spiced Cauliflower & Chickpea Salad, Superfood Chopped Salad with Salmon & Creamy Garlic Dressing, Stuffed Sweet Potato with Hummus Dressing, Korean Steak, Kimchi & Cauliflower Rice Bowl, Blistered Broccoli with Garlic and Chiles. Daily Totals: 1,493 calories, 58 g protein, 172 g carbohydrates, 39 g fiber, 71 g fat, 1,410 mg sodium. To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 16 dried walnut halves to A.M. snack. Daily Totals: 1,493 calories, 64 g protein, 135 g carbohydrates, 37 g fiber, 85 g fat, 989 mg sodium. To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the walnuts to 10 dried walnut halves. and "Should I be following it?". If you’re vegan, there are a host of anti-inflammatory foods you can eat, and if you’re not vegan but want to take your diet further and cleaner, you can consider the anti-inflammatory vegan diet. An added bonus-eating foods lower on the glycemic index may help reduce levels of C-reactive protein, which is a marker for inflammation. And last but not least, don't feel like you have to follow this meal plan or a full 30 days in order to get the anti-inflammatory effects. Healthy choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens An added bonus—eating foods lower on the glycemic index may help reduce levels of C-reactive protein, which is a marker for inflammation. To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. Daily Totals: 1,503 calories, 70 g protein, 134 g carbohydrates, 32 g fiber, 83 g fat, 894 mg sodium. Oats with berries delivers high doses of prebiotics, … You won't see a lot of meat, particularly red meat like beef and pork, but you can expect to see plenty of fish and vegetarian proteins, like legumes, nuts and seeds. To Make it 1,200 Calories: Omit the yogurt and slivered almonds at the A.M. snack and change the P.M. snack to 1/4 cup blueberries. 5 ounces unsalted canned albacore tuna, in water (drained). Studies show that people who have diets high in vitamin C have lower levels of the inflammatory marker C-reactive protein as well as lower risk of inflammatory disease, like gout and heart disease. Research shows a healthy gut improves our immune systems, helps maintain a healthy weight and reduces inflammation. Fight inflammation naturally with a pinch each of salt & pepper that anthocyanins a! 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