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What do arthritis, heart disease, diabetes, leaky gut syndrome, and asthma all have in common?

Believe it or not, all of these diseases are triggered by excessive inflammation in different parts of the body. In fact, inflammation is the root of most diseases.

If you’re already seeing a doctor for one or more of these ailments, by all means, keep taking your medication! You should never take advice from the internet more seriously than your primary physician. But you can help your body fight inflammation around the clock by changing your diet in addition to working with your doctor.

Don’t be a victim of unnecessary inflammation any longer. Here’s a list of 10 superfoods to add to your anti-inflammatory diet plan right away.


While on the hunt for the best anti-inflammatory foods, keep an eye for fresh produce rich in antioxidants.

Quercetin is a powerful antioxidant found in citrus and dark-colored berries. This powerful, natural anti inflammatory makes blueberries an excellent fruit to add to your anti inflammatory diet plan.

The best diet plan is the one you can stick to. To change your lifestyle long-term, start with small changes. So before you switch your daily stack of pancakes at breakfast for a handful of blueberries, try simply adding blueberries as a snack each day.


In addition to the antioxidant quercetin, pineapples reduce inflammation by also giving your body bromelain, a digestive enzyme.

The digestive enzyme bromelain found in fresh pineapple has been shown to help stop blood platelets from sticking together and lingering in blood vessels. This reduces the risk of heart attacks and strokes.

You probably already knew pineapple and most fresh fruit contain plenty of Vitamin C, Vitamin B1, potassium, and magnesium. But all of this plus antioxidants and bromelain makes pineapple an anti-inflammatory superfood.


Surprise! Broccoli is healthy for you. Bet you didn’t see that coming.

But seriously, broccoli lowers oxidative stress in the body with tons of vitamins, flavonoids, and carotenoids. It’s one of the most powerful natural anti inflammatory foods out there.

Eat your broccoli to impress your mom and look like a real adult. While you’re at it, add it as a staple to any anti inflammatory diet plan.


When most people think of celery, they picture a loud, crunchy snack made mostly of water. Rabbits and under-fed runway models eat celery, right?

You may be surprised to learn celery is a wonderful source of potassium. Just one cup of celery will provide you with more than 1/3rd of your daily value of Vitamin K, and a serving of Vitamins C, and A.

Both celery stalks and celery seeds have been proven to lower inflammation and fight bacterial infections. Be sure to add celery to your diet plan shopping list.


Another way to naturally fight inflammation is to include plenty of omega-3 fatty acids into your diet plan.

Salmon is considered one of the best natural sources of omega-3 fatty acid. Though most meat contains plenty of omega-6 and omega-9, it’s omega-3 that fights inflammation and fuels a healthy brain.

While loading up on salmon at the grocery store, be sure to get fresh or wild caught salmon. Farmed fish will not have the same nutrients as strong, healthy fish from the wild.

Bok Choi

For the uninitiated, bok choi is the formal name for Chinese cabbage.

Bok Choi is an amazing anti inflammatory superfood packed with over 70 antioxidants. In fact, the hydroxycinnamic acids found in bok choi seek out free radicals that cause inflammation.

If you’re not too experienced with Chinese food, don’t worry. This versatile vegetable cooks easily and can be incorporated into many different dishes.


Produce with deep, rich colors are the most likely to nutrient-rich and full of antioxidants.

Beets with their deep red and purple color are no exception. That deep color comes from high quantities of the antioxidant betalain. Considering they also contain high levels of magnesium, beets make a strong addition to any anti inflammatory diet plan.


Nuts and seeds are an excellent way to add more omega-3 fatty acids and protein to your day without eating extra meat.

The phytonutrients found in walnuts, especially, are hard to find in any other nuts or foods.

If you’re not used to eating fresh walnuts try adding them as a topping to other meals. For example, sprinkling walnuts on top of a salad or throwing them in with vegetable stir fry are fun and subtle ways to include them in your diet plan.

Chia Seeds

Ch-ch-ch CHIA! Think of chia seeds as tiny, flavorless, incredibly healthy sprinkles.

Although these tiny seeds are roughly the same size or smaller than most sugar sprinkles, they pack a powerful nutritional punch. In addition to omega-3 and omega-6 fatty acids, chia seeds provide us with vitamins A, B, E, and D. That’s only about half the list of great vitamins and minerals, too.

Do your body a favor. Reduce inflammation by sprinkling some chia seeds into your salads, your smoothies, or even baked goods.

Coconut Oil

Healthy fats and spices work together to fight inflammation in the body naturally. Though it provides plenty of antioxidants on its own, coconut oil paired with natural herbs and spices like ginger and turmeric is especially powerful in reducing inflammation.

A study in India showed the high levels of antioxidants in coconut oil was more effective at reducing inflammation and treating arthritis than leading medications.

Again, don’t swap out your meds for all natural coconut oil just because you read it on the internet. But going to the kitchen and trading regular vegetable oil for coconut oil is a great way to help your body naturally fight inflammation.

Start Your Anti Inflammatory Diet Plan

Reducing inflammation is a long-term effort, and requires permanent lifestyle changes.

You don’t have to hate the food you eat or deprive yourself in order to start an anti inflammatory diet plan. Simply incorporate some or all of these amazing anti-inflammatory foods, and begin eliminating processed foods altogether.


Composition with bowl of lentils on wooden table.

Americans love their red meat and all the protein it contains. While meats and dairy products are the quickest way to add protein to your diet, there are also a ton of great plant-based options.

You might scoff at the idea of replacing meat with plants. But studies have found that eating a high plant-based diet results in a lower risk of heart disease.

Other skeptics might worry about the lack of amino acids in plant-based proteins. But the right meatless protein packs a ton of nutrients, plus a few of them have the same amount of amino acids as normal protein sources.

If you’re looking to make the switch to a healthier vegetable-heavy lifestyle without losing the protein, don’t worry. We’ve made a list of 9 plant-based proteins to add to your diet.

1. Beans

Beans, specifically black beans, are a superstar vegan protein. Half a cup of canned black beans has seven grams of proteins. They’re also a great source of fiber, which can help you stay full longer.

Black beans are one amino acid short of being a “complete protein.” To make up for that one nutrient, you can combine them with rice or corn. They also contain an amino acid called leucine, which is great for weight loss and boosting your metabolism.

2. Nuts

Most people are wary of nuts because of the high-calorie count and fat content. But they have a ton of protein. Almonds have six grams of protein per ounce, and cashews have five.

Despite the high calorie and fat count, nuts are not linked to weight gain. Regardless you’ll still need to exercise some portion control.

If you’re looking for a way to add more nuts to your diet, try sprinkling them in salads. You can also add them on top of your Asian stir-fry for extra flavor and crunch. Bake them into healthy bran muffins, or grind them to add to your smoothies.

3. Tofu

Tofu is one of the best staple plant-based proteins. It’s a perfect base for vegetarian dishes because tofu soaks up many different flavors.

Tofu is made from soybeans, has 10 grams of proteins and five grams of fat per half-cup. You can saute it, mix it in different dishes, or fry it. It’s often found in Asian dishes.

Either way, we don’t suggest using it as a main part of the meal. It should compliment the other flavors in the dish.

4. Quinoa

This grain is one of the few “complete” plant-based proteins. A quarter of a cup has seven grams of protein, 170 grams, and 2.5 grams of fat. You can boil it with water, or different broths for a more flavorful serving of quinoa.

Quinoa has all the essential amino acids missing from many plant-based proteins. You can replace rice in your dishes with quinoa as a regular way to add protein to your vegetarian meals. You can also mix it with different spices, like rosemary, as well as different cheese for a quick snack.

5. Tempeh

If you’re tired of tofu, try tempeh. It’s another form of cooked soybeans, but unlike tofu, it’s a complete protein. This is because they ferment the soybeans in tempeh, which helps add the extra amino acids that most other meatless protein options lack.

Tempeh is a dense cake of fermented soybeans with a nuttier taste than tofu. You can pan-fry it or stir-fry it with rice, other vegetables, and soy sauce.

A half a cup of tempeh has an enormous 15 grams of protein, but it also has nine grams of fat.

6. Peanut Butter

When you ate all those peanut butter and jelly sandwiches from childhood, I bet you didn’t know you were eating about 7 grams of protein.

Although it’s tempting to eat peanut butter by the spoonful, the key to eating peanut butter is portion control. Peanut butter has a high amount of oil and fat. If you want the taste of peanut butter without the calories, look into powered peanut butter. It’s a perfect way to add peanut butter to your smoothies.

7. Lentils

Lentils are a powerhouse protein for vegetarians. They’re about as versatile as tofu because it can morph into a ton of different vegetarian dishes. Once they’re cooked, lentils are incredibly malleable and versatile.

With 9 grams of protein per 1/2 cup, you can use lentils to make soups, veggie-burgers, hummus, and lentil salads. Mediterranean lentil soups are filling and perfect for cold winter nights. Use black lentils, red lentils, and brown lentils in your dishes for different flavors and colors.

8. Edamame

You’ve seen edamame on the menu at a Japanese sushi restaurant. They’re often served steamed with salt, and you have to shell them at the table.

The reason they’re a great appetizer at sushi restaurants is because of the high protein content. One cup of cooked edamame is 18 grams of protein.

Serve them as an appetizer, eat them as a snack, or add them to your dishes. You can create sushi bowls and sprinkle them on top for added texture and protein.

9. Chia Seeds

Chia seeds have about 6 grams of proteins in two tbsp, but more importantly, they have 33% of your daily fiber. Doctors have proven that diets high in fiber promote weight loss, making chia seeds your best friend.

Add chia seeds to your smoothies, or mix them in your yogurt. If you soak them in milk overnight, they’ll become a tapioca-like pudding. You can also bake them into muffins or bread instead of the typical poppy-seeds.

Want More Diet Tips for Plant-Based Protein Meals?

Chirothin is a doctor approved food plan that will help you lose weight the healthy way. Besides our tips on adding plant-based proteins to your diet, we have great information about how to lose weight and keep it off.