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Struggling with autoimmune and other chronic illnesses is hard enough, but making the changes necessary to feel better can seem impossible. Keep reading for my top 5 diet changes you need to make if you struggle with a chronic illness like an autoimmune disease.
Hey, I’m Margreta, if you’re like me, and have been struggling with an autoimmune disease for years, then you know how hard it can be to make the changes necessary to feel better. I’m a 20-year fitness pro with degrees and certifications to line a football field, here are my top 5 natural diet changes to help lower inflammation and reduce symptoms:
1. Eat more omega-3 fatty acids. 🍣🐟🥑
Found in foods like salmon, walnuts, chia seeds, and flaxseed, omega-3s help to fight inflammation. Here are some easy ways to get more omega-3s in your diet:
Add some chia seeds to your breakfast yogurt or oatmeal.
When cooking, use olive oil or canola oil instead of butter or other oils.
Eat fatty fish like salmon, tuna, or mackerel once or twice a week.
Add flaxseed meal or ground flaxseeds to smoothies, muffins, or other recipes.
2. Cut back on sugar. 🍭🥤🍬
Sugar is a pro-inflammatory food, so limiting your intake can help reduce chronic inflammation and other chronic health conditions. And you might find after you’ve cut it out completely for a week or more how good food actually tastes. And, surprisingly, you might have more energy than you did when eating tons of sugar. Top foods to check for hidden sugar:
Salad dressings
Ketchup, mustard, and other condiments
Yogurts (some of the “healthy” branded yogurts are the worst!)
3. Increase your intake of antioxidants. 🍓🫐🍅
Make sure you're getting enough antioxidant vitamins, like vitamin C and vitamin E. Antioxidant-rich foods including berries, dark leafy greens, and tomatoes help to protect cells from damage caused by inflammation.
Start your day with a power smoothie packed with antioxidants from blueberries, cherries, and strawberries.
Eat dark leafy greens and brightly colored fruits and vegetables
4. Get more fiber. 🥬🥔
Fiber isn’t just for a healthy and functional gut, it also helps to remove inflammatory compounds from the body. Good sources of fiber include whole grains, beans, lentils, and fruits and vegetables.
Add a scoop of rolled oats to your breakfast smoothie
Replace processed flour with sprouted grains, beans, or lentils
Opt for whole-grain pasta over traditional white flours.
5. Drink green tea. 🍵
Green tea contains polyphenols, which are anti-inflammatory compounds that can help to reduce chronic inflammation. Not to mention a few studies show drinking green tea is a great way to boost your metabolism and energy levels. Swap out your coffee and start sipping on green tea.
If you're struggling with chronic inflammation, making these 5 diet changes can help to reduce inflammation and improve your overall health. By eating more omega-3s, cutting back on sugar, increasing your intake of antioxidants, getting more fiber, and drinking green tea, you can help fight chronic inflammation.
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