This book has been thoughtfully crafted to support a balanced inflammatory response, featuring recipes that are dairy-free, egg-free, gluten-free, and soy-free to help minimize exposure to common allergens. Designed with servings for two in mind—or to provide you with plenty of leftovers—it’s a practical option for anyone aiming to prioritize nourishing, inflammation-supportive foods. Each recipe emphasizes nutrients that encourage a healthy body response to inflammation, focusing on:

Polyphenols: Polyphenols are compounds found in plant foods that support the body's defense against oxidative stress and inflammation. This program highlights polyphenol-rich foods like dark chocolate, berries, apples, grapes, and oats. Turmeric is also featured for its polyphenol curcumin, which is recognized for its beneficial effects on inflammation and positive impact in those with rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s and is used as an adjuvant in cancer therapy. 

Fiber: High-fiber foods in this program help maintain a balanced gut environment and support a healthy inflammatory response. With an aim of up to 40 grams of fiber daily, the program prioritizes colorful, anti-inflammatory  fruits, vegetables, legumes, and whole grains. Soluble fibers from oats, sweet potatoes, Brussels sprouts, and oranges are highlighted for their ability to produce short-chain fatty acids, which have anti-inflammatory effects. 

‍Antioxidants: Antioxidants like vitamins A and E play supportive roles in cellular health and help reduce oxidative stress, which combat inflammation and support our immune health. This program includes vibrant sources of vitamin A from sweet potatoes, carrots, and salmon, and features healthy oils, nuts, and seeds as sources of vitamin E, alongside complementary fats which aid in nutrient absorption.

Omega-3 Fats: Omega-3 fatty acids are included in this plan to help balance the body’s inflammatory response. Known for their beneficial properties, omega-3s are found here in salmon, nuts, and seeds, which support metabolic health and help manage inflammation.

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Disclaimer: This program is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making dietary or lifestyle changes.

Source: That Clean Life. Thatcleanlife.com. Published 2024. Accessed October 29, 2024. https://app.thatcleanlife.com/templates/18