2 Simple Diet Tweaks That Could Help Lower Inflammation
Chronic inflammation has been linked to a range of serious health conditions, including heart disease, type 2 diabetes, and even cancer. A recent study published in Nutrients (April 2025) highlights two key foods that can help lower inflammation naturally through diet.
Anti-inflammatory Diet For Beginners: 7-Day Meal Plan, 45 Easy Recipes To Reduce Inflammation
Features
| Is Adult Product | |
| Release Date | 2024-09-03T21:00:00.449-00:00 |
| Language | English |
| Number Of Pages | 107 |
| Publication Date | 2024-09-03T21:00:00.449-00:00 |
| Format | Kindle eBook |
Lower Inflammation
1. Plant-Based Proteins
According to the study, which analyzed the dietary habits of over 128,000 adults aged 60 and older, individuals who consumed more plant-based proteins—like beans, lentils, tofu, and nuts—had significantly lower levels of C-reactive protein (CRP), a known marker of inflammation. In contrast, those with diets high in animal protein tended to have higher CRP levels.
Why it matters: Plant-based proteins provide essential nutrients without the inflammatory compounds often found in processed meats or high-fat animal products.
Find out 6 Effortless & Easy Steps to Start an Anti-Inflammatory Diet
Easy Ways to Add Them:
Legumes: Toss chickpeas into your salads or blend lentils into hearty stews.
Recipe idea: Best Red lentil soup Recipe & What To Serve With It
Tofu: Sauté with your favorite veggies or grill it for a plant-powered protein boost.
Recipe idea: Flavorful Tofu Scramble: A Nutritious Plant-Based Breakfast
Nuts & Seeds: Add almonds or pumpkin seeds to your breakfast bowl or snack on a homemade trail mix.
Recipe idea: Breakfast Porridge with Turmeric and Almonds
2. Dietary Fiber
Fiber is another standout nutrient identified in the study. Found in fruits, vegetables, whole grains, and legumes, dietary fiber promotes a healthy gut microbiome, which plays a central role in regulating inflammation throughout the body. The research showed that participants with higher fiber intake also had reduced CRP levels.
Why it matters: A fiber-rich diet supports digestion, stabilizes blood sugar, and lowers inflammation markers—all of which contribute to better long-term health.
Simple Ways to Get More Fiber:
Whole Grains: Swap white rice and refined breads for quinoa, brown rice, or oats.
Recipe idea: The Ultimate Rainbow Quinoa Salad – A Colorful, Nutrient-Packed Delight
Fruits & Vegetables: Load your plate with colorful produce like berries, leafy greens, carrots, and cruciferous veggies.
Recipe idea: Rainbow Vegetable Stir Fry
Legumes: Use beans and lentils in soups, grain bowls, or dips.
Recipe idea: Flavor-Packed Cannellini Bean Salad – Quick, Delicious & Easy To Make
Making small, intentional changes to your meals—like adding more plant proteins and fiber-rich foods—can have a big impact on reducing chronic inflammation. These dietary shifts help manage inflammation and promote better energy, digestion, and long-term wellness.
Lower Inflammation with: Banish Inflammation in a Week: Simple & Delicious 7-Day Meal Plan
Anti Inflammatory | Soup Recipes | Special Diets
