How a 21 Day Anti Inflammatory Diet Can Improve Your Health

Understanding the 21 Day Anti Inflammatory Diet

Chronic inflammation in the body can contribute to numerous health issues and diseases. An anti inflammatory diet aims to combat this by excluding inflammatory foods and emphasizing anti inflammatory ones. Here well explore the origins, guidelines, and potential benefits of following an anti inflammatory diet for 21 days.

What is Chronic Inflammation?

Inflammation is actually a normal immune response triggered to help protect and heal the body from infection or injury. Chronic inflammation happens when the inflammatory response persists long term even without threats present. This can come from factors like stress, poor diet, food sensitivities, and more.

Ongoing inflammation has been connected to heart disease, autoimmune disorders, diabetes, cancer, digestive issues, mental illnesses, skin conditions, and numerous other health problems. It largely impacts conditions ending in itis like arthritis, dermatitis etc.

Goals of an Anti Inflammatory Diet

The primary goal of following an anti inflammatory eating pattern is to reduce inflammation driving chronic health issues. This is done by:

• Eliminating inflammatory foods like refined carbs, fried foods, alcohol etc.
• Emphasizing anti inflammatory foods like fruits, vegetables, healthy fats and more.
• Supporting gut health through eating fiber-rich plant foods.
• Staying hydrated and managing stress levels.

Following the diet for 21 days aims to give your body enough time to reduce inflammation levels and experience related health improvements.

Top Anti Inflammatory Foods to Eat

Filling your diet with more anti inflammatory foods is key on this eating plan. Top anti inflammatory foods to emphasize include:

• Leafy Greens - Spinach, kale, arugula, collards, Swiss chard etc.
• Cruciferous Veggies - Broccoli, cauliflower, Brussels sprouts, cabbage etc.
• Fresh Herbs & Spices - Turmeric, ginger, rosemary, garlic, cayenne etc.
• Plant-Based Proteins - Lentils, beans, chickpeas, tofu, tempeh etc.
• Healthy Fats - Avocados, olive oil, nuts, seeds, fatty fish.
• Colorful Fruits & Veggies - All types: berries, citrus, tomatoes, beets, squash etc.

These plant foods are rich in antioxidants, fiber, and nutrients that combat inflammation driving free radicals and support gut health. They should make up the core of anti inflammatory meal plans.

Top Inflammatory Foods to Exclude

In addition to emphasizing anti inflammatory foods, its also vital to remove pro-inflammatory foods for 21 days. Top inflammatory foods to avoid include:

• Refined grains - White breads, pastries, chips, crackers etc.
• Fried foods - French fries, donuts, fast food etc.
• Highly processed meats - Bacon, sausage, canned meats.
• Full-fat dairy - Whole milk, butter, ice cream etc.
• Excess alcohol - Especially heavy drinking.
• Sugary foods & beverages - Soda, sweet tea, candy, desserts etc.

These foods trigger inflammatory pathways in the body or gut. Cutting them out allows your system to reset and heal.

Sample 21 Day Anti Inflammatory Diet Meal Plan

Wondering what you might eat in a day following this diet? Here is a sample anti inflammatory diet meal plan with nutritious and delicious anti inflammatory recipes:

Breakfast

• Overnight oats with chia seeds, berries, almond milk
• Spinach and goat cheese egg white omelet
• Avocado toast on sprouted whole grain topped with a poached egg

Lunch

• Massaged kale salad with chickpeas, beets, berries, lemon dressing
• Mediterranean chickpea soup
• Veggie and tempeh stir fry over cauliflower rice

Dinner

• sheet pan salmon with broccoli and sweet potatoes
• Veggie and bean chili
• Cauliflower fried rice with tofu and veggies

Snacks & Sides

• Carrots and hummus
• Guacamole with anti inflammatory spices
• Berries with almonds
• Green smoothie

Drinks: Aim for 8 glasses of water, herbal tea, or anti inflammatory juices like tart cherry or pomegranate juice. Limit coffee to 1 cup per day.

Benefits of a 21 Day Anti Inflammatory Diet

Committing to an anti inflammatory eating plan like this for 21 days straight can provide many wellness advantages. Potential benefits you may experience include:

Lower Inflammation

Following this diet floods your body with antioxidants while removing inflammatory triggers. This combination can substantially lower inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).

Reduced Pain & Stiffness

Lowering systemic inflammation helps alleviate joint pain, muscle stiffness, nerve pain and headaches in many people. Athletes also report improved workout recovery.

Better Digestion & Gut Health

An anti inflammatory diet high in plant fiber and probiotics supports digestive system health. Bloating, reflux, constipation and more may improve.

Enhanced Immunity

Vitamin and antioxidant-rich anti inflammatory foods boost your immune cells to better fight infection. One study found subjects had 20% fewer colds after adopting an anti inflammatory diet.

Improved Mental Health

Emerging research shows strong connections between inflammation and mental health conditions. Lowering inflammation may improve symptoms of depression, anxiety, brain fog and more.

While benefits accumulate the longer you stick with anti inflammatory eating, most people report improvements in energy, pain, digestive issues and more after just 21 days.

Tips for Success on the 21 Day Plan

Here are some helpful tips to better your chances of success completing the full 21 day anti inflammatory diet:

Meal Prep Basics

Take time on the weekends to meal prep some anti inflammatory recipes for the week ahead. This makes sticking to the plan much more convenient.

Get Creative with Seasonings

Herbs, spices, garlic, vinegar, citrus juice and anti inflammatory condiments like tahini help keep this diet flavorful. Have fun experimenting!

Allow Occasional Treats

Allow yourself a small treat thats not fully anti inflammatory once a week at most, like a square of dark chocolate. Depriving too strictly sets you up for binges.

Support Digestive Enzymes

Consider taking a digestive enzyme supplement short term while transitioning to this radically different way of eating to ease digestive discomfort.

Focusing on anti inflammatory foods while eliminating inflammatory triggers for 21 days can profoundly impact your health, pain levels, disease risk and more. With some preparation, creativity and commitment, you can stick to this healing diet!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.