The Anti-Inflammatory Diet: 5 Essential Tips to Kickstart Your Journey

Introduction

Many of us know that eating a Western diet isn’t good for our health, even if we’ve come to that conclusion for different reasons. Maybe for some of you, your doctor is asking you to make some adjustments, or maybe you want to feel healthier in your everyday life. Whatever your reasons, this is a great place to start. 

Before we dive into the meat of the article, let me explain a little bit about the science behind why this is necessary. There are proven links between the trauma you experience and your pro-inflammatory markers. What this means simply is that trauma correlates with higher levels of inflammation. Higher levels of inflammation can affect our health in a myriad of ways.

However, knowing you can or should change your diet and knowing how to do it, or having the energy to do it, are different things. I was a young mom the first time my gut shut down. My stomach wasn’t digesting my food due to a medical condition. I was emaciated and lethargic from the lack of nutrition. I could have written this blog post in a myriad of ways that could have looked more scholarly, but I wrote it this way because it is important to me that you, the reader, knows why I am writing it.

I dug for years to find the resources I needed to heal and live the life of my dreams. Today, my mission is to gather as much of the best information out there as I can find so that you don’t have to dig or go through the painful trial and error I had to go through. Below are five kickstarter tips to help you take steps away from a traditional Western diet toward eating a healthier, anti-inflammatory diet. I am breaking down five tips as simply as I wish someone would have explained them to me all those years ago.

Five Kickstart Tips

Before we dive into these tips, I want to tell you that it really is easier than we make it sound. I know for me, I tend to overcomplicate things when I am nervous about implementing them. Don’t worry. You’ve got this! Remember, when you aren’t sure, always default to consulting with your doctor. Be sure that you fully understand any dietary restrictions, intolerances, or special instructions your doctor would like you to follow. Medical advice should always trump anything you read on the internet. Only you and your doctor know your specific needs.

1. Increase Water Intake

Individual intake needs vary by person. We’re all different sizes, living in different environments, and have different activity levels and needs. With that in mind, Mayo Clinic references The U.S. National Academies of Sciences, Engineering, and Medicine in recommending 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women. That’s very specific! To make it simpler, try to increase your awareness of your body. If you’re thirsty, sleepy, have a mild headache, or brain fog—you may not be drinking enough water, so begin troubleshooting your issue there. At the other end of the scale, frequent bathroom visits with clear urine might be a sign you’re hydrated enough or overhydrated. Experiment and see what amount is best for you.

2. Veggie Variety

“Variety is the spice of life,” they say. Loading up on a rainbow of vegetables—like leafy greens, vibrant bell peppers, crunchy broccoli, and sweet carrots—doesn’t just make your plate prettier; it floods your body with anti-inflammatory nutrients like vitamins, minerals, and fiber. Try adding spinach to your smoothie or roasting zucchini with a sprinkle of herbs for a flavor boost. Experiment with what’s in season or local to you, and don’t be afraid to try something new—your body will love the variety as much as your taste buds do!

3. Healthy Fats

Let’s talk about healthy fats. Did you know fats like those in avocados, nuts, seeds, and olive oil actually fight inflammation and make you feel more energized? These fats, rich in omega-3s and monounsaturated goodness, support your brain, heart, and even your mood—things I desperately needed when my body was struggling. Try swapping out processed oils (like those in fried foods) for a drizzle of extra virgin olive oil on your salads or a handful of almonds as a snack. It’s a small change that feels indulgent but works wonders for reducing inflammation.

4. Simplified Foods

There’s where I used to get hung up on the finer details. When the food you are eating is highly processed, it is harder for your body to process it. Those foods often have tons of added sugar and other ingredients that are not healthy for you. So, here’s the simple trick I learned on my own journey to health. I read the label. If I can’t pronounce more than three ingredients, or I don’t know what they are, I don’t eat it.

5. Lean Proteins

Think chicken breast, turkey, fish like salmon or mackerel (packed with those anti-inflammatory omega-3s!), and plant-based options like lentils or chickpeas. These proteins help repair tissues and keep you full without the heavy, inflammatory baggage of processed meats like bacon or hot dogs. The key is choosing whole, minimally processed sources. Read the label, just like with simplified foods! Your body will thank you for the steady energy, and you’ll feel stronger without the sluggishness.

Conclusion

You’ve got the tools now to start this journey, and I’m rooting for you every step of the way. Switching from a Western diet to an anti-inflammatory one doesn’t have to be overwhelming. Just take it one tip at a time: drink more water, pile on the veggies, embrace healthy fats, choose simple foods, and lean (pun not intended) into those lean proteins. My years of trial and error taught me that small, intentional changes add up to big wins for your health and happiness. Talk to your doctor and start experimenting with what makes your body feel its best. Let’s make this the beginning of living the vibrant life you deserve!

References

Mayo Clinic. (n.d.). Water: How much should you drink every day? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256