Just as some foods help reduce swelling, others contribute to it:
High-sodium foods:
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Processed meats (deli meats, bacon, sausage)
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Canned soups and vegetables (look for "no salt added" versions)
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Frozen dinners
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Fast food
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Soy sauce and other salty condiments
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Salty snacks (chips, pretzels, salted nuts)
Dehydrating beverages:
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Alcohol – Dehydrates and increases inflammation
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Excessive caffeine – Can dehydrate if not balanced with water
Refined carbohydrates:
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White bread, pastries, sugary snacks – Can promote inflammation
A Sample Anti-Swelling Day
Breakfast:
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Oatmeal with blueberries and sliced almonds
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Green tea
Lunch:
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Spinach salad with grilled salmon, avocado, cucumber, and lemon-turmeric dressing
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Water with lemon
Snack:
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Celery sticks with almond butter
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Handful of cherries
Dinner:
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Grilled chicken with turmeric-ginger sauce
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Quinoa pilaf with roasted asparagus
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Sliced tomato and cucumber salad with olive oil
Dessert:
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Dark chocolate square
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Fresh strawberries
Other Natural Strategies to Reduce Swelling
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