7 Days Amazing Anti Inflammatory Diet From Fitelo For Chronic Inflammation

Aishwarya Aneesh

Aishwarya Aneesh
Jan 2023

2 min read

Table of content

To begin, these days, the term “inflammation” is used frequently in nutrition. The ancient saying “you are what you eat” is highly relevant when considering how our food might affect our health. It plays a significant role in determining whether Inflammation in our bodies is going down or up. While we believe that taking medications is frequently necessary to treat chronic Inflammation, many people can see significant improvements by adopting an anti-inflammatory diet chart.

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What Is Inflammation?

In particular, one of the body’s built-in defense mechanisms is Inflammation. Besides, it involves various chemical processes that enhance blood flow to areas that need healing, fight off infections, and produce pain as a warning indication that something is wrong with the body.

It’s beneficial when it plays a preventative role in recovering wounds, such as cuts or scrapes, or illnesses like colds. However, long-lasting, chronic Inflammation can harm organs and tissue.

What Causes Inflammation?

Anti Inflammation Diet Boosters

Your body’s reaction to an infection or injury may cause inflammation, or it may be because of weight gain and other autoimmune illnesses.

Consequently, the process through which cells and tissues heal involves Inflammation. When our body discovers a foreign infection, it immediately initiates a biological response to eliminate it before it can damage any organs. As a result, the body or the area where the bacteria or germs enter our system becomes inflamed. 

However, on occasion, primarily due to a low immune level, our body misinterprets its cells or tissues as hazardous. Finally, this dysfunction can cause chronic or recurrent Inflammation, resulting in autoimmune illnesses and metabolic syndromes like type 2 diabetes, heart disease, and obesity. 

Types Of Inflammation

To illustrate, you have probably experienced Inflammation firsthand if you’ve ever twisted your knee, cut your finger, or been stung by an insect. For example, the inflammatory process is characterized by the well-known symptoms of pain, redness, swelling, and heat that appear after an injury or illness. Most important, it’s an important survival mechanism, Inflammation aids the body in warding off pathogenic germs and healing damaged tissue. 

However, another aspect of Inflammation might be detrimental to human health rather than advantageous. In fact, there is proof that several diseases are aided by Inflammation, which is induced by factors like obesity, smoking, and a sedentary lifestyle.

In particular, acute and chronic Inflammation are the two types of Inflammation.

  • Acute Inflammation develops quickly, typically within minutes, but is usually short-lived. Further, many defense mechanisms that destroy invasive bacteria switch to repair injured cells and remove dead ones. Through this cycle, the affected area is brought back into balance, and the Inflammation, therefore, goes away within a few hours or days.
  • Chronic Inflammation frequently starts as the same cellular response, but when the immune system’s response is unable to solve the issue, it develops into a persistent condition that lasts for months or years. Similarly, the Inflammation could persist even after the acute danger has passed. 

Sometimes, a low-level inflammatory response is triggered even when there isn’t visible damage or illness. Unchecked, the immune system causes white blood cells to target neighboring healthy tissues and organs, initiating a chronic inflammatory process that is a crucial factor in some of the most challenging diseases of our time, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma, and even Alzheimer’s. Boost your immunity too with this diet.

Chronically inflammatory diseases and conditions are influenced by factors such as nutrition, lifestyle choices, and even family history.

How Can You Tell Whether You’re Inflamed?

Well! This one is tricky. Even though some physical symptoms can alert you to this kind of hidden Inflammation in your body, you might not even be aware of it.

It’s also possible to have swelling in your hands and feet, redness, puffiness, and skin rashes, says experts. When your jeans feel tight around your waist, you may also experience abdominal distention.

Furthermore, other indicators may include tiredness, weight gain, sore muscles and joints, headaches, and digestive problems. You might also be more prone to having the flu and colds; if you do, they might last for weeks.

Role Of Anti Inflammatory Diet?

Lean proteins, complex carbohydrates, nutrient-dense meals, legumes, and an abundance of fruits and also vegetables are prioritized in the anti-inflammatory diet. Red meat will only be consumed once or twice a week, along with processed foods, excessive amounts of added sugar, refined carbohydrates (such as white bread and white flour), and refined carbohydrates. Moreover, this nutritious diet aims to reduce the body’s chronic Inflammation.

While studies have shown that underlying chronic Inflammation is linked to chronic diseases that affect the entire body, which is the root cause of numerous diseases, including autoimmune disorders, diabetes, chronic kidney disease, non-alcoholic fatty liver disease, cancer, and neurodegenerative disorders. By modifying your lifestyle, such as getting enough sleep, exercising, reducing stress, and consuming foods that have been found to reduce inflammation, you can reduce inflammation to some extent.

Further, one of the simplest ways to control Inflammation in the body is by including anti-inflammatory foods in your diet. Also, omega-3 fatty acids, lean protein, healthy fats, and spices are all abundant in anti-inflammatory meals. You can also include foods like dark leafy greens, fruits, and vegetables like cherries, pomegranates, berries, and beets which have been demonstrated to lower Inflammation.

Likewise, many illnesses that are made worse by chronic Inflammation may benefit from an anti-inflammatory diet as a supportive therapy. 

Inflammation is present in the following diseases:

  • Rheumatoid Arthritis
  • Colitis
  • Lupus
  • Scleroderma
  • Asthma
  • Eosinophilic Esophagitis
  • Crohn’s Illness
  • Chronic Pain
  • Stroke
  • Type 2 Diabetes
  • Hashimoto’s Thyroiditis
  • Metabolic Syndrome
  • Psoriasis

Types Of Anti Inflammatory Diet

Generally, here is a list of the world’s most thoroughly studied anti-inflammatory dietary habits.

Mediterranean Anti-Inflammatory Diet

Although the cuisines of Italy, Greece, the southern region of France, Lebanon, and other nations bordering the Mediterranean Sea are all different, they frequently use the same ingredients. Numerous inflammatory disorders, such as obesity, cardiovascular disease, stroke, type 2 diabetes, some cancers, allergies, Parkinson’s disease, and Alzheimer’s disease, may be prevented by following a Mediterranean diet, according to research.

For instance, traditional Mediterranean diet features include:

  • Firstly, the primary components of the diet include a wide variety of fruits, vegetables, less processed grains, and legumes.
  • Likewise, healthy sources of fat include nuts, seeds, and olive oil.
  • Besides, the primary animal protein is fish. In other words, every week or two, a tiny amount of red meat is consumed.
  • Also, cheese and yogurt are the leading dairy products with hardly any butter or cream.
  • Further, wine may only be consumed with meals in small to moderate amounts.
  • Finally, desserts include sweets made only with nuts, honey, and olive oil. Likewise, figs with walnut filling: a beloved snack.

Okinawan Diet For Inflammatory

To illustrate, the Japanese island of Okinawa is well known for having a high percentage of healthy people living over 100-year-olds. In addition, much of the credit goes to the regional diet. Their overall dietary pattern is dominated by anti-inflammatory vegetables, particularly Okinawan sweet potatoes.”

The diet also boasts minimal amounts of pro-inflammatory items, such as added sugar, saturated fat, and red meat, he says, adding that they also consume the highest quantity of soy in Japan and probably the entire globe.

Moreover, a typical Okinawan diet consists of foods lower in calories and rich in seaweed and other vegetables. They are abundant in legumes, especially soy. The diet also includes fish,  low in dairy and meat, and moderate consumption of alcohol.

Further, there is a lot of soy included in this diet. Indeed, on average, the diet consists of 85 grams of tofu, miso, and other soy products per day. Further, soy is linked to cardiovascular health and contains anti-inflammatory isoflavones and other beneficial chemicals.

Nordic Anti Inflammatory Diet

Despite the differences in their cuisines, Finland, Sweden, and Denmark all usually consume the same healthful foods, such as whole wheat products (bread, muesli), b Berries, apples, pears, fish, cabbage, broccoli, sauerkraut, carrots, potatoes, and the primary oil is canola oil.

Due to their rich nutrient content, these foods have anti-inflammatory properties. A special mention should go to rye because studies have shown that it can lower PSA, blood sugar, and the inflammatory marker C-reactive protein (a marker for prostate cancer in men).

Type 2 diabetes, a condition closely associated with chronic inflammation, may also benefit significantly from a healthy Nordic diet.

Mexican Diet For Inflammatory

Mexico is the birthplace of another well-liked anti-inflammatory dietary regimen. For instance, a traditional Mexican diet primarily consists of

Firstly, include tacos made of corn, Fruit, and vegetable plenty (including hot peppers)

Beans, cheese, and rice (brown and white) (brown and white) also included. Further, studies have shown that a traditional Mexican diet can reduce inflammation.

Moreover, legumes which are prominent in Mexican cuisine, are associated with defense against a long list of inflammatory-related conditions like obesity, high cholesterol, type 2 diabetes, high blood pressure, and cardiovascular disease. Moreover, how can a diet centered on beans handle all of that? Indeed, research on Nutrition concluded that its extremely high fiber content has effects on the entire body.

  • Reduces inflammation, especially when red meat is substituted with legumes.
  • It further Lowers “bad” cholesterol.
  • Reduces the spike in blood sugar following a meal, which over time helps avoid type 2 diabetes and inflammation.
  • Also, it reduces cravings, which helps in a weight loss diet.

DASH (Dietary Approaches to Stop Hypertension) Diet

Accordingly, the DASH diet was developed in the United States to control high blood pressure in the 1990s. DASH considerably reduces CRP compared to a regular diet.

Simultaneously, the DASH strategy is anti-inflammatory. In fact, it has a high fruit and vegetable content, the majority of the grains are whole, the majority of the protein comes from fish, chicken, and legumes, and pro-inflammatory items like red meat, sweets, and sugar-sweetened beverages are restricted.

The DASH Diet also lowers LDL cholesterol, which is a benefit. Since meals high in saturated fat are also known to cause inflammation, DASH restricts them. Saturated fat elevates LDL or the “bad” blood cholesterol, but too much is also harmful. 

These foods include fatty meat, dairy products with a high-fat content (such as whole milk, butter, cream, and cheese), and coconut, palm, and palm kernel oils. Instead, the menu offers dairy products that are fat-free or low in fat, as well as vegetable oils such as canola, maize, olive, and safflower oil.

Indian Anti-Inflammatory Diet

Indeed, the Indian Anti-Inflammatory Diet chart is unique and includes healthy food items. Goods like blueberries, olives, brussel sprouts, broccoli, and other items are only sometimes readily available throughout India and are frequently more expensive than locally grown foods.

Moreover, these are replaced in the meal plan in this Indian diet alternative with typical Indian dishes with comparable or identical qualities and nutritional worth. Further, this will make it easier for you to maintain an anti-inflammatory diet without trying new foods.

Also, add plenty of ginger, garlic, and turmeric to each recipe as per taste to get the most out of these wonderful spices. 

Food That Fights Inflammation

Consequently, foods that are anti-inflammatory aid in reducing inflammation in our body. Further, they thereby shield us from a variety of illnesses. Consequently, anti-inflammatory foods are beneficial for the body and brain to perform at their best. Therefore, let’s know the top foods for a diet that reduces inflammation.

  • Firstly, fruits like avocado, apple, citrus, berries, Beans, amla, apricot, and tropical fruits.
  • Vegetables like tomato, broccoli, potato, and sweet Potato.
  • Likewise, legumes like chickpeas, lentils, pinto beans, and soy can be included.
  • Whole Grains like barley, millet, buckwheat, oats, brown rice, sorghum, wheat, and rye.
  • Seeds include pumpkin, sesame, and sunflower seed.
  • Beverages like tea, coffee, and water.
  • Herbs and spices.
  • Extra virgin olive oil.
  • Leafy Greens
  • Chia Seeds
  • Nuts
  • Fatty Fishes
  • Dark Chocolate

Inflammation Causing Foods

Similarly, some of the inflammation causing foods to avoid are as follows.

  • Firstly, refined Carbohydrates include foods made of white flour like bread, cakes, cookies, or any cereals.
  • Further, high-saturated foods, include processed meat, chicken skin, dairy items like cheese, sour cream, full-fat milk, and creams.
  • Further, Tropical oils like coconut or palm oils.
  • It also includes Baked Goods.
  • Sweetened Beverages like sports drinks, and soda.
  • Trans Fat.
  • Finally, sweets like ice cream, candy, pies, or any desserts.

7 Days Anti Inflammatory Diet Plan To Lose Weight

The sample menu that follows doesn’t apply to everyone, but it does provide some unique suggestions from our expert dietician from Fitelo Mrs. Monisha on including anti-inflammatory items in your meals. Further, you might have nutritional requirements that this meal plan doesn’t cover if you’re managing a particular illness, like diabetes. Most important, before making any significant dietary changes, be sure to speak with your health – care provider or dietician.

Monday – Day 1

Have you ever thought anti-inflammatory diet to be as yummy as this? Today, for instance, you can have idly, sambhar, rice with sabji, and sauteed vegetables today.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Idly With Sambar
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Rice + Seasonal Veg Sabji
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Sauteed Vegetables
Meal 8Ginger Turmeric Tea

Tuesday – Day 2

Have you started with your Day 2? Well! Don’t forget to keep yourself hydrated throughout the day. Most important, water plays an important part in the diet. So, make sure to take at least 3 to 4 liters of water a day.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Veg Daliya
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Paneer Stuffed Roti
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Mushroom Tikka
Meal 8Ginger Turmeric Tea

Wednesday – Day 3

So, you’re in inspiring Day 3. Keep motivated and stay healthy. Also, keep in mind to take your meals in 8 intervals. Further, this will keep you full and helps you to overcome snacking on unhealthy foods.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Mixed Berry Smoothie
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Rice + Salmon or Sardined Fish Curry
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Grilled Fish With Veggies
Meal 8Ginger Turmeric Tea

Thursday – Day 4

Congratulations! You are on Day 4. I really appreciate your consistency. Keep rocking. Today, you got to have delicious and fiber-loaded avocado toast, chapati with dal curry, and veg salad as your main dishes.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Avocado Toast
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Chapathi With Dal Curry
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Dal Bowl + Unsalted Cooked Veg Salad
Meal 8Ginger Turmeric Tea

Friday – Day 5

Welcome to Day 5. Indeed, I am sure you would have already noticed some differences in your inflammation issues. Moreover, home-cooked food is what we encourage at Fitelo. In fact, easy home-based foods are general solutions to a lot of health issues.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Overnight Soaked Oats
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Brown Bread Sandwich (Use Mint Or Onion Tomato Chutney)
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Fruit Salad
Meal 8Ginger Turmeric Tea

Saturday – Day 6

Hey! You are on day 6. Wooww, I salute your determination. In addition, how are you liking this diet, do let me know in the comment section below. Besides, I would happy to know about your experience of following our Anti-inflammatory diet.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Vegetable Poha
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Rice + Dal Palak Curry
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Broccoli Malai Tikka
Meal 8Ginger Turmeric Tea

Sunday – Day 7

Good job! You in the last day of your diet. How cool do you feel? Further, it doesn’t mean you can have anything unhealthy after this diet. Likewise, try to follow this diet more frequently to quickly have a healthy body. Also, if this diet is not suitable for you and you want to add foods according to your preference get in touch with Fitelo to customize your diet plan. For instance, as this diet is a general plan, and not necessary it will suit all.

Meal 1Cinnamon Water – 100ml, 3 soaked walnuts
Meal 2Avocado Blueberry Smoothie Bowl
Meal 3Black Grapes – 1 Cup, or Any Fruits (Mango, Banana, Apple, Berries, Orange)
Meal 4Vegetable Sticks With Hummus
Meal 5Green Tea – 1 Cup
Meal 6Skim Milk Tea Or Coffee, Nuts Mixture
Meal 7Ghia Tomato Soup
Meal 8Ginger Turmeric Tea

Health Benefits Of Anti Inflammatory Indian Diet Plan

In particular, anti-inflammatory foods in your diet serve as a barrier against degenerative disorders. Also, having anti-inflammatory meals high in antioxidants, good fats, fiber, etc., makes it logical. These qualities contribute to keeping the skin healthy and young-looking while reducing inflammation.

Further, the following benefits come from a diet high in anti-inflammatory foods:

  • Firstly, it promotes better cognitive brain function.
  • Also, it contributes to smoother heart vessels, preventing the creation of plaque (a result of inflammation and a cause of heart attack).
  • The anti-inflammatory antioxidants in the foods further contribute to better joints.
  • In fact, it aids in reducing auto-immune illness symptoms.
  • In addition, gout, rheumatoid arthritis, and other inflammatory disorders get better.
  • Finally, it reduces the risk of cancer, diabetes, obesity, and other diseases.

Frequently Asked Questions

Q: What Foods Are Good For An Anti-Inflammatory Diet?

Ans: The foods that are good to include in an anti inflammatory meal plan are leafy greens, tomato, nuts, avocado, fresh fruits and vegetables, tomato, broccoli, chickpea, lentils, and herbs.

Q: What Are The 10 Most Inflammatory Foods?

Ans: The 10 most inflammatory foods are white bread, cookies, full-fat milk, sour cream, processed meat, coconut oil, baked goods, ice creams, sports drinks, and soda.

Q: What Reduces Inflammation Quickly?

Ans: Nothing can reduce any inflammation quickly. Only through proper dietary and lifestyle changes, you can reduce inflammation. Also, you can follow our 7 days anti inflammatory diet mentioned above.

Q: What Is The Number 1 Inflammatory Food?

Ans: Change to greens. Yes! Am talking about leafy greens. For example, you can include kale, spinach, or collards which are great to combat inflammation.

Q: Is Rice An Inflammatory?

Ans: Yes black rice is a very good option to reduce inflammation.

Q: What Fruits Reduce Inflammation?

Ans: Some of the best fruits to reduce inflammation are berries, bananas, citrus fruits, pineapples, and further apples, etc

Q: Can Bananas Be Added To An Anti Inflammatory Diet?

Ans: Yes! Banana is good for inflammation. They can be either eaten or taken in smoothie form. Further, they are great for digestive health.

Q: What Are The Strongest Natural Anti Inflammatory foods?

Ans: Some of the best natural anti-inflammatories foods are leafy greens, tomatoes, fresh seasonal fruits, vegetables, olive oil, avocado, etc.

Q: What Are The 5 Classic Signs Of Inflammation?

Ans: The 5 classical signs of inflammation are Redness, Swelling, Heat, Pain, and Loss of function.

Q: Does Drinking Water Reduce Inflammation?

Ans: Yes! Staying hydrated is a must to reduce inflammation.

Q: Is Turmeric Good to include in the anti-inflammatory diet chart?

Ans: Yes! Turmeric is great to reduce inflammation of the digestive and liver problem. It is also used in treating wounds and various skin issues.

Q: How Can I Reduce Inflammation Overnight?

Ans: There is no magic to cure inflammation overnight. Start following a healthy diet and fitness routine to reduce inflammation. You can start by following our 7-day sample Anti Inflammatory Diet.

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Fitness Motivation For Your Inspiration

What will be your reaction If I say Gazal, a businesswoman from Patiala lost 16 kgs in just 4 months? Yes! With customized diet plans and guidance from our experts, she was able to achieve this transformation even after pregnancy. Most important, check here story below to get real inspiration.

Gazal’s Transformation With Fitelo’s Weight Loss Diet Plan

A Word From Fitelo

An anti-inflammatory diet is a way of eating that may lower your chance of developing conditions like cancer, arthritis, COPD, and heart disease. It entails consuming foods high in anti-inflammatory antioxidants and omega-3 fatty acids while avoiding meals that can aggravate inflammation, such as those with a high glycemic index and those high in omega-6 fatty acids.

Anyone can benefit from following the fundamental guidelines for an anti-inflammatory diet. Moreover, consult your doctor or a dietitian for advice if you are unsure of where to start.

Indeed, it’s crucial to keep in mind that no health problem, including diabetes or high blood pressure, can be prevented or treated by diet alone. Further, regular exercise, limiting alcohol intake, quitting smoking, and losing weight are equally vital.

Fun Facts

People spend thousands of rupees on fat-burning supplements thinking that it’s the best for weight loss. In fact, the spice Cinnamon is the world’s best fat burner. Moreover, they are one of the best anti inflammations food which you can include in your diet.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Further, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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