Anti-Inflammatory Diet for Beginners: What to Eat & How to Start

You’ve heard the term “anti-inflammatory diet,” but maybe you’re feeling like a beginner, and you’re not sure what it actually means.

If you’re like most women, you picture boring salads, endless meal prep, and giving up all the foods you love. With so much information out there, it’s easy to feel overwhelmed, and honestly, to give up before you even start. 

But what if I told you that an anti-inflammatory lifestyle is the most powerful tool for improving your health—especially as a busy midlife mom?

I know you’re struggling, and you’re looking for answers. Believe me, I get it, and I’ve been there. 

In my late 30s, I was plagued by fatigue, brain fog, and joint pain, and I couldn’t lose weight no matter what I tried. It wasn’t until I discovered the power of anti-inflammatory nutrition that I finally started to heal my body from the inside out, and eventually lost 65 pounds. 

Now, I’m on a mission to help other women find clarity, confidence, and lasting results without the stress or deprivation that typically come with new approaches to nutrition.

What Is an Anti-Inflammatory Diet?

First, let’s get clear on what we’re actually talking about. 

Medically speaking, inflammation isn’t always a bad thing. Like when you get a cut or sprain your ankle, and it swells up—inflammation is your body’s natural response to protect and heal itself. But when inflammation becomes chronic and happens inside your body (systemically), it can create frustrating, and even damaging, health issues.

Chronic inflammation often starts in your gut, which is home to a delicate balance of good and bad bacteria. 

You can think of your gut microbiome like a rainforest. When the balance is thrown off by stress, health conditions (like hypothyroidism), perimenopause, or a poor diet, your body sends up “smoke signals” to let you know it’s struggling. These signals can look like:

  • Difficulty losing weight: Your body is in a state of stress, making it hard to shed pounds.
  • Brain fog: Inflammation in your brain can lead to feeling fuzzy and forgetful.
  • Fatigue and low energy: Your body is working overtime to fight the inflammation, leaving you drained.
  • Joint pain: This is a classic sign of systemic inflammation.
  • Hair loss and skin issues: These can also be a result of your body being in a constant state of stress.

The goal of an anti-inflammatory diet is two-fold: to lower existing inflammation and to avoid contributing to more inflammation. It’s about eating more of the good stuff and less of the damaging stuff. And helping you make this an easy, sustainable lifestyle is exactly what I do!

Benefits of an Anti-Inflammatory Lifestyle

The benefits of eating this way are far-reaching and go way beyond just weight loss. While an anti-inflammatory diet isn’t specifically designed for shedding pounds, it is a fantastic “side effect” of the approach. 

When you remove inflammatory foods and focus on nutrient-dense options, your body naturally sheds excess water, which reduces bloating. Plus, as you begin to absorb more nutrients from the food you eat, your body will have more energy to function as it’s meant to.

In fact, research shows that anti-inflammatory eating can support:

  • Metabolic and cardiovascular health.
  • Brain health and may reduce the risk of Alzheimer’s and dementia.
  • Hormonal balance by eating foods that support your changing body in perimenopause.
  • Mental clarity and focus by reducing brain fog caused by inflammation.
  • Mood and nervous system support as a nourished and calm body leads to feeling better from head to toe.

Ultimately, this way of eating isn’t a temporary fix; it’s a foundation for long-term wellness and disease prevention.

Anti-Inflammatory Diet Food List: What to Eat More Of

An anti-inflammatory diet isn’t about restriction; it’s about abundance. 

It’s about filling your plate with delicious, vibrant foods that nourish your body from the inside out. Your grocery cart should be full of whole foods in their most basic form, so shop the perimeter of the store and stick with fresh produce, meat, and fish.

Here’s your anti-inflammatory diet food list, full of foods to eat more of:

  • Veggies: Leafy greens like spinach and kale, broccoli, plus carrots, onions, peppers, mushrooms, and squash. Buying what’s in season at the grocery store or opting for frozen or canned vegetables is a great way to save money and reduce food waste.
  • Fruits: Fresh berries, apples, pineapples, and avocados. Remember, you can still enjoy healthy foods without spending a fortune. It’s okay to buy regular, non-organic produce if that fits your budget. Just wash it well!
  • Protein: Lean cuts of chicken, beef, and pork, as well as fatty fish like salmon, which is full of omega-3s. Prioritize animal protein also helps support your body in midlife. You can find more information on protein here.
  • Healthy Fats: Olive oil, avocados, nuts, and seeds like almonds and pecans.
  • Herbs and Spices: Turmeric, ginger, garlic, and cinnamon are all great for fighting inflammation.
  • Dark Chocolate: My favorite! Just make sure you find a brand that is dairy-free and has no refined sugar. (Hu Kitchen dark chocolate is my current obsession).

What to Reduce or Avoid

This can be the harder part, but it’s essential to focus on progress over perfection. The goal isn’t to be a perfect eater, but to reduce your overall inflammatory load. Here are the main culprits to reduce or avoid:

  • Refined Sugars: This is one of the biggest offenders when it comes to inflammation and can be more damaging than gluten or dairy. Look for hidden sugars in unexpected places like ketchup, salad dressings, and even in frozen meals.
  • Highly Processed Foods: Anything in a box, bag, or package that’s full of preservatives, thickeners, or artificial flavors should be reduced or avoided. These foods typically fuel inflammation, and can also be linked to poor concentration, hormone disruption, and other serious health consequences.
  • Gluten and Dairy: Many people are sensitive to these, so cutting them out can significantly reduce bloating, joint pain, and brain fog. You don’t have to be perfect with this, but paying attention to how your body responds is key.
  • Excess Alcohol: While it might seem fun in the moment, alcohol is a depressant for your nervous system and can significantly increase inflammation, leading to bloating and kicking off cravings for salty and sugary foods (which ultimately leads to overeating).

How to Start: Simple Steps for Beginners

I know all of this information might sound like a lot, but let’s build a plan for starting slow, because a “slow start builds strong roots”. If you try to overhaul everything at once, your nervous system will feel overwhelmed, and you’re more likely to fail.

Here’s my 3-step approach to get you started:

  1. Pick One Thing: Don’t try to change your entire diet overnight. Start with one simple change, like making your breakfast anti-inflammatory or focusing on adding more veggies to your lunch. Once that feels like it’s on autopilot, you can add in the next change.
  2. Stop Planning, Start Doing: Planning feels good, but it’s not the same as taking action. You can plan to eat better all week, but until you actually do it, nothing will change. The fastest way to make this healthy way of eating a habit, is to grab my FREE anti-inflammatory meal plan here. It’s family friendly, includes grocery lists, and has you cooking just 3 nights/week. (Sounds pretty magical, right?!)
  3. Embrace the Chaos: You’ll never feel like you have enough time, or that you have everything “ready”, so don’t wait for the perfect moment to start. Begin building your new habits when life feels most chaotic. If you can build a new healthy habit in the midst of a hectic schedule, it will be effortless to maintain when life is more calm and easy.

Staying Consistent Without Feeling Deprived

This lifestyle is about progress, not perfection. The outdated “all-or-nothing” mindset is what keeps so many women stuck. One slip-up doesn’t ruin the whole day or week. It’s about tuning into your body and recognizing that you can still enjoy your favorite treats in moderation. 

My 3-bite rule is a great way to enjoy a favorite dessert without feeling deprived or going overboard. 

When you want a sweet treat, stick to the 3-bite rule: one bite tastes good, but leaves you wanting more. Two bites is satisfying, but you still want a little extra. Three bites (if you savor each one!) lets you feel like you’ve enjoyed the sweet treat, and maybe like you got away with something mischievous.

When it comes to social gatherings, focus on the people and the conversation, not just the food. The entire event doesn’t need to revolve around what you’re eating.

You can even have conversations with friends and family before a vacation or event, about your health and nutrition goals, so you don’t feel left out. 

Remember, you are a healthy eater, not someone on a diet. It’s about nourishment, not restriction!

FAQs

It’s too hard to eat this way with my family, but I want to try it for my perimenopause symptoms, and for weight loss. What are my options?

How is an anti-inflammatory diet different than other diets I’ve tried?

When done right (like the plan here), an anti-inflammatory diet should be effortless for busy, midlife moms. By using ingredients that you can easily find at your local grocery store, and time-saving methods for cooking and meal prep, you’ll quickly start to feel better—more energy, less brain fog, and lighter. The quick improvements will encourage you to keep going, for a lifetime of amazing health!

Is an anti-inflammatory diet the same as gluten-free or dairy-free?

While an anti-inflammatory diet often involves removing gluten and dairy, it is also a powerful approach for adding in foods that support your body and reduce inflammation. An anti-inflammatory diet is more comprehensive and holistic than simply removing one or two food groups.

Can I still drink coffee or wine?

The goal is to reduce overall inflammation, so moderation is key. 1-2 cups of coffee is fine, but watch out for added sugars in your creamer. When it comes to alcohol, be aware of how it makes you feel. If you find yourself feeling bloated, sluggish, and struggling with brain fog, that might be a sign it’s time to reduce or limit your intake.

Is this diet safe long-term?

Yes! This isn’t a temporary fix, it’s a sustainable lifestyle. It’s about giving your body the nutrients it needs to thrive, which is beneficial at any age. (I even talk here about how this approach to nutrition can be extremely beneficial to kids).

Can it help with weight loss or perimenopause symptoms?

Absolutely. While it’s not a traditional “weight loss diet,” losing weight is a common side effect of reducing inflammation and nourishing your body with whole foods. Plus, consistently eating an anti-inflammatory diet also helps with common perimenopause symptoms like joint pain, brain fog, and fatigue.

How soon will I feel results?

Many women feel a noticeable difference within the first week, especially in terms of reduced bloating and increased energy. You may even lose a few pounds right away! The longer you eat an anti-inflammatory diet, the longer you’ll feel the positive effects.

It’s too expensive to eat all organic. Can I still eat an anti-inflammatory diet?

Eating all-organic isn’t required when it comes to an anti-inflammatory diet. By swapping out high sugar, highly processed foods for fresh produce and lean meats, you’ll notice a significant change in your health. If you’re looking for some budget friendly ways to do this, listen to this episode of The Family Fork podcast.

Ready to Take the First Step?

If you’re ready to stop feeling exhausted, frustrated, and stuck in less-than-ideal health, you don’t need a new diet. You need a new approach—one that works for your real life. 

This isn’t about giving up your favorite foods or starting over every Monday. It’s about making small, consistent changes that lead to lasting results.

I am here to help you feel better, without the stress of trying to do it all on your own. The switch to an anti-inflammatory diet is one that will have far-reaching effects, to support your health for the rest of your life. It’s so worth it!

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