21-Day Anti-Inflammatory Diet For Beginners

Inflammation is your body’s response to a foreign attack. It is the mechanism through which your body fights pathogens and disease-causing organisms. Then why is it a problem?

Why does one have to follow a 21-day anti-inflammatory diet if inflammation is natural? Well, the problem lies in “chronic” inflammation. It can cause a wide range of diseases including heart disease, type-2 diabetes, and cancer. 

As the consumption of refined and highly processed foods has increased over time, there has also been a significant rise in the number of diseases.

But is diet the “only” culprit for all this? And if not, what are the other things apart from a 21-day anti-inflammatory diet that you should follow? 

Don’t worry. We have got you. This article will help you navigate through the entire concept of an anti-inflammatory diet. 

As said earlier, inflammation is a natural response of your body to respond to injuries, infections, and illnesses.

When a foreign substance attacks your body, your immune system sends white blood cells(WBCs) to the affected area to fight it.

But, when this condition lasts for a longer period, your body might cause damage to healthy cells and organs. This is chronic inflammation. 

Being one of the popular reasons for several diseases, chronic inflammation can make it difficult for you to lead a healthy life. You will face multiple health problems like insomnia, fast weight gain or loss, muscle pain, stiffness in your body, DNA damage, and even cancer and the list doesn’t end here.  

While diet is the best way to deal with this, not every diet will help in reducing inflammation. An anti-inflammatory diet for weight loss, deeper sleep, and better muscle and bone health will help you detox your body. It will reduce inflammation and thereby cure all associated health issues. 

However, diet alone will not provide the best results. If you could add a good exercise routine and make healthy lifestyle choices, you will see better results in less amount of time. In this article, we will mostly stick to the 21-day anti-inflammatory diet plan. 

As fancy as it sounds, an anti-inflammatory diet focuses on healthy and natural foods devoid of highly processed foods. You have to eliminate certain foods that increase inflammation in the body. Simplicity is the key element of this diet. If you think this to be a sophisticated diet plan, then you are wrong. 

It has healthy grains, lentils, beans, leafy greens, fatty fish, fruits, vegetables, nuts, and seeds. A 21-day anti-inflammatory diet has no refined carbs, saturated fats, refined sugar, or processed meat foods that are highly inflammatory. 

As the focus is to cut down on refined and processed products, you can add the most natural and healthy foods to your diet. Whatever foods you add, make sure that are nutrient-dense and have a lot of anti-oxidants and good fats. 

Here is a list of foods that you should add to a 21-day anti-inflammatory diet. 

• Vegetables:

When it comes to vegetables, use a basic rule- the more it is, the better. Vegetables are loaded with antioxidants, vitamins, and minerals. Make your plate look like a rainbow. Add colors to it through tomatoes, eggplants, carrots, cabbage, and leafy greens like kale and spinach. 

• Fruits:

Fruits are naturally high in potassium, magnesium, and various vitamins. Try to add fruits that are local to your region. Some of the popular options are cherries, strawberries, blueberries, plums, pomegranates, etc. These fruits are rich in anthocyanins- the colored pigment in fruits that had anti-diabetic, anti-cancer, anti-inflammatory, and anti-microbial properties. 

• Whole grains:

While refined carbs are highly-inflammatory, complex carbs are quite the opposite. They will help you keep satiated and provide you with antioxidants and other nutrients. Brown rice, oats, quinoa, whole-wheat grain bread, etc. 

• Legumes:

Legumes like lentils, beans, and peas are good sources of protein and fiber. Make sure to add them to your diet to diversify your protein and fiber options. 

• Fish:

Fish is a healthy source of omega-3  and healthy unsaturated fats. In a 21-day anti-inflammatory diet, fish is considered to be one of the best anti-inflammatory foods. The best fish that you can include is – Salmon. 

• Fats from nuts, seeds, and healthy oils:

Several healthy fat sources should be included in this diet. This helps in better absorption of vitamins and minerals. Try to include nuts like almonds, walnuts, and cashews, seeds like chia and flax seeds, and healthy oils like coconut and olive. 

• Herbs and spices:

To add flavors to your 21-day anti-inflammatory diet, you can include ginger, turmeric, cinnamons, cumin, etc. They help in better digestion and might also reduce inflammation. 

If it goes right for you, you can even add unsweetened dark chocolate and herbal tea to your diet as well. 

You might also have a question by now- “Are eggs OK in an anti-inflammatory diet?” Well, yes, eggs can be included but make sure to not overdo it. You can add it to your diet in certain meals to increase your protein intake. 

You might even want to try protein supplements too, but make sure that your dietitian allows you to do so.

Want to know about vegan protein supplements? You can see our article on the best vegan protein supplements in the market. 

It could be a challenge for you to accept a complete switch from your existing diet to a new version. While it could be highly beneficial for your health, you should not make it hard on yourself. 

This diet reduces inflammation, helps you achieve your health goals, and is great for detox. But, how do I detox my body from inflammation? Will this diet help in detoxification as well?

To be frank, yes, this diet is also the best way to detoxify, especially if you have been eating a lot of unhealthy foods recently. 

Adjusting to this diet could be difficult initially, but it has long-term health benefits. Try making small changes rather than jumping ship into the meal prep at once. 

It is always suggested to not fit yourself into a box, but rather try and experiment with different meals. See what works for you. You can even consult a clinical dietitian to make it work for you “in the right way”.

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Here is a sample meal plan to help you get a layout. 

1. Breakfast:

• Oatmeal topped with fruits and nuts. 
• Whole wheat toast with avocado and scrambled eggs. 
• A banana smoothie with some nuts. 
• Flax seed porridge with blueberries. 

• Lunch:

• Whole wheat bread and tuna salad with greens. 
• Edamame, green salad, with beets. 
• Brown rice, Kale, and Chicken Salad with a nut dressing, and pumpkin soup. 
• White bean and stir-fried veggies. 
• Chickpea curry with brown rice and a green salad of your choice. 

• Dinner:

• Sweet potato broccoli chicken. 
• Potato curry with eggs and some stir-fried veggies. 
• Broccoli grilled chicken, and a small portion of quinoa. 
• Lemon chicken, sweet potatoes, and veggies. 
• Chickpea curry with brown rice. 

• Snacks:

You can add a small portion of nuts and seeds into your snack regime. Fruits can also be a nice and healthy snacking option in a 21-day anti-inflammatory diet. 

While certain inflammatory foods like processed foods, refined carbs, sugars, and red meat should be limited, it is also important to see that you are getting enough nutrients from the 21-day anti-inflammatory diet. T

ry to include whole grains, lentils, beans, peas, nuts, seeds, and a variety of vegetables, fruits, and herbs in your diet plan. 

Apart from your diet, make sure to add light to moderate exercise into your routine. Even sleep is equally important. Research shows that lack of sleep can trigger inflammation and other health ailments. 

Try to move more often to promote blood circulation and limit alcohol consumption. See what essential nutrients you are missing out on and try to replenish them through supplements. Before you follow the 21-day anti-inflammatory diet strictly, try to consult your healthcare provider. 

• Is a Mediterranean diet similar to an anti-inflammatory diet? 

Well yes, this 21-day anti-inflammatory diet is similar to the mediterranean diet that includes more plant-based foods and healthy fats. 

• Is the 21-day anti-inflammatory diet difficult to follow? 

At first, switching from one diet to another could be a little inconvenient. But, with gradual changes, you can easily hit your goals. Make sure to go slow about it.