Inflammation is the body's natural response to injury and illness, but chronic inflammation is associated with diseases like heart disease, cancer, and diabetes. An anti-inflammatory diet can help reduce long-term inflammation and alleviate discomfort associated with these conditions. This guide explores how to adopt a 21-day anti-inflammatory diet, incorporating delicious and authentic Indian recipes.
Understanding the Anti-Inflammatory Diet
While there are no strict rules, an anti-inflammatory diet generally includes:
- Generous amounts of vegetables and fruit
- Omega-3 fats and unsaturated fats (fish, olive oil, nuts)
- Lean animal products (chicken, poultry, fish)
- High-fiber whole grains, legumes, and nuts
- Limited sweets, processed foods, processed meat, and alcohol
- Foods with phytochemicals and polyphenols
The Mediterranean diet is a prime example of an anti-inflammatory eating pattern.
The Indian Adaptation
Traditional Indian diets often contain anti-inflammatory ingredients. However, modern Indian diets tend to be high in cereals and low in legumes, nuts, fruits, and vegetables. Adapting the Mediterranean diet to an Indian context involves using locally available and culturally acceptable substitutes.
Benefits of an Anti-Inflammatory Diet
Adopting an anti-inflammatory diet can lead to:
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- Increased energy levels
- Reduced brain fog
- Reduced intensity and frequency of RA flares
- Improved insulin control
- Reduced risk of chronic diseases
Celebrities and Anti-Inflammatory Diets
Neha Dhupia, an Indian actress, has shared her experience with a 21-day challenge to fight inflammation. Her dietician, Richa Gangani, recommended a daily concoction of haldi (turmeric), ginger, and nigella seeds.
Neha Dhupia's Anti-Inflammatory Concoction Recipe
Ingredients:
- 1 cube of raw haldi (turmeric)
- 1 cube of raw ginger
- 5-7 black peppercorns
- 1 tsp nigella seeds (kalonji)
Instructions:
- Blend raw haldi, raw ginger, black peppercorns, nigella seeds, and some water.
- Pour into ice cube trays and freeze.
- Each morning, take one cube, mix it with hot water, and add 1 teaspoon of MCT oil (or coconut oil, ghee, or olive oil).
7-Day Indian Diet Plan for Rheumatoid Arthritis
This no-fuss diet plan features authentic Indian dishes designed to reduce inflammation and relieve symptoms of rheumatoid arthritis (RA) and psoriatic arthritis (PsA).
Day 1
Breakfast: Paalak Dosa
- Ingredients: Spinach, ragi flour, rice flour, turmeric, salt, oil
- Instructions: Grind spinach, mix flours with turmeric and salt, add spinach paste, and cook like a dosa.
Dinner: Baked Indian Mackerel
- Ingredients: Mackerel fish, garlic paste, ginger paste, turmeric, chili powder, crushed pepper, lemon juice, coriander paste, salt
- Instructions: Marinate mackerel with a paste of the remaining ingredients and bake.
Day 2
- Breakfast: Consider using dinner leftovers for breakfast on busy mornings for a quick, filling, and nutritious start to your day. Eat the salmon chilled and heat the vegetables for breakfast. Remember, eating all types of foods at any time of day is perfectly fine.
- Dinner: Sheet-pan roasted chicken breast with vegetables (Brussels sprouts, onions, peppers, broccoli, and cauliflower). Season with garlic powder, pepper, and paprika. Serve with fresh blackberries for dessert.
Day 3
- Breakfast: Oatmeal with Berries
- Ingredients: Mung bean, dry red chili, red chili powder, turmeric powder, grated coconut, water, thick coconut milk
- Instructions: Cook mung beans with water, coconut, salt, and turmeric. Sauté spices and add to the mung bean mixture. Top with coconut milk.
- Lunch: Leftover sheet-pan roasted chicken and vegetables served over whole-grain rice.
Day 4
Breakfast: Strawberry Chia Seed Smoothie
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Breakfast: Egg Omelet
- Ingredients: Eggs, capsicum, tomato, green chili, turmeric, oil, coriander leaves, salt
- Instructions: Beat eggs, add ingredients, and cook in a greased pan.
Dinner: Simple loaded salad: top kale and spinach with almonds, pepitas, tomatoes, cucumber, feta cheese, and canned tuna in water. Drizzle an olive oil dressing on top. Serve with whole-grain crackers or bread.
Day 5
Breakfast: Ragi Idli with Ginger Chutney
Breakfast: Smoothie made with spinach, banana, blueberries, kefir, 1% milk, or a dairy alternative. You can add chia or ground flaxseeds. Serve with black coffee.
Dinner: Avocado and Cucumber Salad
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- Ingredients: Avocado, sliced bell peppers, cucumber strips, honey, lemon juice, mint leaves, salt, black pepper
- Instructions: Mix ingredients and top with walnuts.
Day 6
- Breakfast Whole-grain toast topped with half of an avocado and a pear or fruit of your choosing on the side.
- LunchLeftover chicken tortilla soup served with corn tortillas and salsa.
- DinnerAir-fried tilapia served with baked sweet potatoes and steamed broccoli. Use olive oil when air-frying and baking sweet potatoes.
Day 7
Breakfast: Ginger Pineapple Smoothie
- Ingredients: Ginger, pineapple pieces, cinnamon powder, lemon juice
- Instructions: Grind pineapple and ginger, add cinnamon and lemon juice.
Lunch: Indian Broccoli Masala
- Ingredients: Broccoli, onion, ginger, sambar powder, salt, oil, mustard paste, cumin seeds
- Instructions: Cook broccoli, sauté spices, and add broccoli.
Dinner: Dates Carrot Soup
- Ingredients: Dates, carrot, cornflour, cloves, salt, celery, pepper, oil
- Instructions: Grind dates and carrots, sauté, add spices, and cook. Mix cornflour and add to the mixture.
Key Ingredients and Their Benefits
- Avocado: Good fats, decreases LDL cholesterol, anti-inflammatory effects.
- Beetroot: Nitrates and betaine combat inflammatory conditions.
- Bell pepper: Phytochemicals calm inflammation.
- Berries: Antioxidants fight inflammation. Strawberries are excellent sources of antioxidants and anti-inflammatory agents.
- Broccoli: Vitamin C and K, sulforaphane reduces inflammation.
- Brown rice: Whole grains minimize inflammation.
- Carrots: Vitamin C and beta carotene reduce inflammation.
- Cauliflower: Sulforaphane blocks inflammatory processes.
- Cinnamon: Polyphenols reduce inflammation.
- Chia seeds: Fiber, omega-3 fatty acids, antioxidant effects.
- Coconut milk: Essential minerals promote health.
- Dalia (broken wheat): Fiber and antioxidants suppress inflammatory cytokines.
- Dates: Brain-boosting properties, anti-inflammatory effects.
- Eggs: Vitamin D and arachidonic acid curb inflammation.
- Garlic: Diallyl disulfide decreases inflammatory cytokines, may alleviate pain and prevent cartilage damage.
- Ginger: Suppresses joint swelling, may have anti-arthritic effects.
- Honey: Anti-inflammatory, antioxidant, and antibacterial agent.
- Jowar (sorghum): Gluten-free, rich in fiber, protein, and iron.
- Lemon: Vitamin C, potent antioxidant.
- Mackerel fish: Omega-3 fatty acids reduce joint pain.
- Mung bean: Controls C-reactive protein levels.
- Paalak (spinach): Antioxidants, vitamins A, C, and K, regulate inflammation.
- Pineapple: Vitamin C and bromelain (anti-inflammatory).
- Oatmeal: Lowers C-reactive protein, helps with weight management.
- Flaxseeds: Plant-based omega-3 fatty acids, high in fiber.
- Potato: Vitamins B and C, potassium, and lutein.
- Ragi (finger millet flour): Gluten-free, reduces C-reactive protein, high in calcium.
- Sambar powder: Blend of spices with antioxidants and polyphenols.
Mediterranean Diet (MD) and Indian Adaptation
Coronary artery disease (CAD) is a leading cause of death in India, and the Mediterranean Diet (MD) is protective against CAD due to its anti-inflammatory properties. Traditional Indian diets have several anti-inflammatory ingredients similar to MD. However, current Indian dietary analysis reveals high consumption of cereals with low legume, nut, fruit, and vegetable intake.
Developing an Indian-Adapted Mediterranean Diet (IAMD)
A multidisciplinary team developed a culturally suited, customized, Indian-adapted MD (IAMD) using the nutritional equivalents of conventional MD. This IAMD focused on the Northern region of India and involved:
- Assessing usual diets of CAD patients and calculating their Dietary Inflammatory Index (DII) scores.
- Developing calorie-specific diet plans with cyclic menus and detailed recipes based on IAMD.
The DII is a literature-based dietary score that assesses the anti/pro-inflammatory potential of the diet. It categorizes individuals’ diets from maximally anti-inflammatory to maximally pro-inflammatory.
Key Substitutions and Adaptations
- Whole grains: Broken whole wheat and local rice varieties (Basmati) were substituted for bulgur and farro. Maize flour was added instead of polenta.
- Oils: Extra virgin olive oil was partially replaced with mustard and peanut oils.
- Condiments and spices: Thyme, rosemary, and marjoram were supplemented with Indian basil (Tulsi), carom seeds (ajwain), turmeric (haldi), Nutmeg (jaiphal) and mace (javitri).
Sample IAMD Plate (1600 Kcal)
The IAMD plate was created to assist CAD patients in understanding the appropriate quantities and proportions of different food groups to be consumed in a day’s diet. The DII of the diet plans ranged from −7.8 to −8.4, indicating a high anti-inflammatory nature.
Additional Anti-Inflammatory Recipes
Here are some additional anti-inflammatory recipes to incorporate into your diet:
- Orange Sweet Potato with Kale: Sweet potatoes and kale provide a balance of substance and lightness.
- Digestive Vegetable Broth: Kale and bitters reduce stagnation in the digestive tract, while carrot and vegetables with beta-carotene reduce Pitta.
- Lime Basil Ginger Tonic: Lime, basil, and ginger offer a sassy, sour, and spicy beverage.
- Kitchari: A simple, dynamic, and heart-warming synergy of mung beans, basmati rice, and digestive spices.
- Cream of Rice Soup: A warm breakfast option.
- Mint Smoothie: A refreshing recipe to combat spring-time allergies.
- Soft Cooked Pears with Cardamom: A balm for the heart and comforting for the tummy.
- Apples with Ginger and Cardamom Smoothie: Explore creativity with sour smoothies.
- Cabbage Soup: A healthy addition to a well-rounded diet.
- Ginger Lime Tea: Aromatic cardamom and lime juice bring springtime freshness.
- Gold Milk: A nourishing blend of milk and spices.
- Coconut Curry & Pumpkin Soup: A warming, grounding, and easy-to-digest soup.
- Ginger Dal: Warms the body with spices.
- Fennel Pesto: Capture spring freshness with this perfect & easy to prepare pesto.
- Watermelon Smoothie: A refreshing and thirst-quenching breakfast.
- Kale Lemonade with Ginger and Apple: An invigorating way to awaken your day.
- Herbal Juice: Nourishing and healing.
- Hibiscus with Mint: Cooling properties that bring arctic relief.
- Bananas with Lemon Juice and Cilantro: A sweet, refreshing, and restorative summer snack.
- Coconut Turmeric Sambar: A spring soup that warms your belly.
- Cranberry Sauce: Adds color and zing to the holiday table.
- Ginger, Lemon, and Honey Tea: A remedy for colds and sinus infections.
- Orange Salad with Ginger & Fennel: Experiment with citrus and spicy salads.
- Digestive Lassi: A classic Ayurvedic recipe to prepare digestion before a meal.
- Lemongrass Carrot Soup: Calming and aromatic.
- Blueberry Mint Green smoothie: Packed with anti-oxidants and green vitality.
- Miso Ginger Broth: Burns toxins, stimulates circulation, and is a mild anti-inflammatory.
- Barley Salad with Dill and Cucumber: A light and cooling combination.
- Cilantro Juice Soup: A perfect cooling summer treat.
- Beet Carrot Celery Tonic: Offers sweetness, saltiness, and peppery overtones.
- Mint Honeydew Juice: Relieves the body of hot summer heat.
- Spicy Pineapple Slaw: A true summer dish.
- Hibiscus Blueberry Jello: Helps you beat the heat.
Sample 21-Day Anti-Inflammatory Meal Plan
This meal plan prioritizes vegetables, high-fiber whole grains, healthy fats, plant protein, lean animal products, and fruit for dessert. It minimizes processed foods, meats, and sweets associated with increased inflammation.
Week 1
- Day 1:
- Breakfast: Microwaved old-fashioned oats with cinnamon, blueberries, flaxseeds, and honey.
- Lunch: Vegetarian chili with whole-grain cornbread.
- Dinner: Baked salmon with roasted carrots and asparagus.
- Snacks: Air-popped popcorn and sliced apples; raw bell peppers with hummus.
- Day 2:
- Breakfast: Leftover salmon and vegetables.
- Lunch: Roasted sweet potato topped with black beans, corn, and roasted peppers.
- Dinner: Sheet-pan roasted chicken breast with Brussels sprouts, onions, peppers, broccoli, and cauliflower. Serve with blackberries.
- Snacks: Cucumber slices with hummus; unsalted walnuts, almonds, and grapes.
- Day 3:
- Breakfast: Egg scramble with sautéed vegetables, whole-grain toast, and peanut butter.
- Lunch: Leftover sheet-pan roasted chicken and vegetables served over whole-grain rice.
- Dinner: Kale and spinach salad with almonds, pepitas, tomatoes, cucumber, feta cheese, and canned tuna. Drizzle an olive oil dressing on top. Serve with whole-grain crackers or bread.
- Snacks: Almonds and unsweetened nonfat yogurt; hard-boiled egg and clementine.
- Day 4:
- Breakfast: Overnight pudding made with chia seeds, vanilla extract, cinnamon, 1% milk, or dairy alternative. Top with fruit of choice.
- Lunch: Salad leftovers in a whole-grain wrap served with Greek yogurt and blackberries.
- Dinner: Spaghetti sauce made with diced tomatoes, mushrooms, garlic powder, oregano, and ground chicken served over whole-wheat noodles or chickpea noodles. Serve with roasted green beans as a side.
- Snacks: Edamame and a small apple, Brazil nuts and carrot sticks.
- Day 5:
- Breakfast: Smoothie made with spinach, banana, blueberries, kefir, 1% milk, or a dairy alternative. You can add chia or ground flaxseeds. Serve with black coffee.
- Lunch: Leftover spaghetti and noodles. Add baby carrots as a side.
- Dinner: Chicken tortilla soup with tomatoes, onion, corn, black beans, chicken broth, cumin, garlic, and limes. Served with whole-grain cornbread and fresh salsa.
- Snacks: Apple with melted nut butter; diced vegetables with vinaigrette dressing.
- Day 6:
- Breakfast: Whole-grain toast topped with half of an avocado and a pear or fruit of your choosing on the side.
- Lunch: Leftover chicken tortilla soup served with corn tortillas and salsa.
- Dinner: Air-fried tilapia served with baked sweet potatoes and steamed broccoli. Use olive oil when air-frying and baking sweet potatoes.
- Snacks: Carrot sticks with red pepper hummus; energy bites.
- Day 7:
- Breakfast: Overnight oats made with old-fashioned oats, chia seeds, your preferred milk, a drizzle of maple syrup or honey, and a pinch of salt. You can also stir some plain low-fat Greek yogurt for additional protein for a heartier breakfast.
- Lunch: Green Goddess sandwich made with whole-grain bread, sliced avocados, spinach, sliced cucumber, and broccoli sprouts. Top using a Greek yogurt dressing with parsley, chives, tarragon, garlic, and lemon juice.
- Dinner: Vegetable-loaded chicken and chickpea curry with red peppers, tomatoes, cauliflower, curry powder, ginger, garlic, turmeric, spinach, and coconut milk.
- Snacks: Broccoli with Greek yogurt ranch dip; pumpkin seeds, and unsweetened dried fruit.
Week 2
- Day 8:
- Breakfast: Smoothie made with a blend of berries, frozen riced cauliflower, kefir, 1% milk, or a dairy alternative, almonds, chia, or ground flaxseeds. Serve with black coffee.
- Lunch: Leftover vegetable-loaded chicken and chickpea curry. Serve with whole-grain naan, if desired.
- Dinner: Salmon rice bowl made with brown rice, cabbage, cucumbers, and green onions topped with diced avocado.
- Snacks: Oranges and low-fat cottage cheese; almonds, a small square of dark chocolate, and dried figs.
- Day 9:
- Breakfast: Low-sugar, nonfat Greek yogurt topped with sliced almonds and blueberries. Hot coffee with a splash of 1% milk.
- Lunch: Leftover salmon rice bowl: if you (or your co-workers) don’t like the smell of reheated fish, this meal also tastes great cold. Add fruit as a side.
- Dinner: Spinach salad topped with roasted butternut squash, figs, blueberries, quinoa, and red onions, topped with balsamic dressing.
- Snacks: Roasted chickpeas seasoned with cumin; carrots with Greek yogurt ranch dip.
- Day 10:
- Breakfast: Breakfast burrito made with sauteed black beans, tomatoes, and peppers wrapped in a whole-grain tortilla. Pair with salsa and a sprinkle of low-fat shredded cheese.
- Lunch: Chickpea salad sandwich made with olive oil, lemon juice, garlic, celery, lettuce, red onion, and tomatoes. Serve berries and carrots on the side.
- Dinner: Baked tilapia served with leftover spinach salad with figs and butternut squash.
- Snacks: Whole-grain toast with peanut butter; walnuts, figs, and dark chocolate.
- Day 11:
- Breakfast: Energy bites pre-made with old-fashioned oats, ground flax seed, low sodium nut or seed butter, vanilla extract, honey, and unsweetened dried fruit. Pair with your choice of fruit (apple, banana, or berries).
- Lunch: Cold lentil salad made with cucumber, feta cheese, olives, and tomatoes and topped with olive oil vinaigrette. Serve with hummus and carrots.
- Dinner: Sweet potato hash made with diced tomatoes, peppers, chiles, ground turkey, cumin, and garlic powder.
- Snacks: Popcorn sprinkled with cinnamon; low-fat cheese and whole-grain crackers.
- Day 12:
- Breakfast: Whole-grain toast topped with a scrambled egg, spinach, mushrooms, and peppers. Serve with fresh strawberries.
- Lunch: Leftover sweet potato hash. Add a clementine on the side.
- Dinner: One pan lemon garlic chicken and potatoes. Serve with your favorite green vegetables, such as green beans, broccoli, or asparagus.
- Snacks: Chia pudding with cinnamon and vanilla; pear and a slice of low-fat cheese.
- Day 13:
- Breakfast: Smoothie made with unsweetened kefir, 1% milk, or dairy alternative. Add a medium banana, low-sodium nut or seed butter, unsweetened cocoa powder, and chia seeds. Serve with black coffee.
- Lunch: Leftover lemon garlic chicken, potatoes, and vegetables.
- Dinner: Stuffed roasted sweet potatoes filled with southwest seasoned chickpeas, garlic, tomatoes, and onions.
- Snacks: Energy bites; carrots, peppers, and hummus.
- Day 14:
- Breakfast: Whole-grain toast topped with low sodium nut butter, a handful of nuts, and a sliced banana. Serve with black coffee.
- Lunch: Leftover southwest stuffed sweet potatoes.
- Dinner: Salmon tacos served with creamy avocado lime broccoli slaw inside toasted corn tortillas.
- Snacks: Walnuts and blueberries; Greek yogurt and almonds.
Week 3
- Day 15:
- Breakfast: Overnight oats made with old-fashioned oats, chia or ground, flax seeds, your preferred milk, a drizzle of maple syrup or honey, and a pinch of salt. In the morning, add your favorite fresh or frozen fruit.
- Lunch: Leftover salmon taco salad made with broccoli slaw and spinach and topped with salmon and crushed corn tortillas.
- Dinner: Chicken, cauliflower, and green beans seasoned with parmesan cheese, olive oil, and pesto. Serve over chickpea pasta.
- Snacks: Berries and low-fat cheddar cheese; banana and almonds.
- Day 16:
- Breakfast: Breakfast burrito made with sauteed black beans, tomatoes, and peppers wrapped in a whole-grain tortilla. Pair with salsa. For a more filling option, add a scrambled egg to the burrito.
- Lunch: Leftover pesto chicken and vegetable pasta.
- Dinner: Shrimp bowl made with brown rice, tomatoes, green onions, and avocado.
- Snacks: A small serving of overnight oats made with old-fashioned oats, chia or ground, flax seeds, your preferred milk, vanilla, cinnamon, and mangoes.
- Day 17:
- Breakfast: Smoothie made with unsweetened kefir, 1% milk, or dairy alternative. Add mangoes, berries, nuts, and chia seeds. Serve with black coffee.
- Lunch: Leftover shrimp bowl (tastes great cold or reheated).
- Dinner: Thin-crust Mediterranean-style pizza. Top the cauliflower crust with olive oil, garlic, mozzarella, spinach, tomatoes, olives, artichokes, red onions, and feta cheese. Serve with a spinach salad and lemon olive oil dressing.
- Snacks: Grapes and pistachios; pumpkin seeds, dried cranberries, and walnuts.
- Day 18:
- Breakfast: Whole-grain, low-sugar cereal served with your preferred milk (1% or non-dairy alternative). Pair with berries and black coffee.
- Lunch: Leftover Mediterranean pizza with salad on the side.
- Dinner: Sheet pan roasted garlic chicken breast or thighs, carrots and broccoli. Drizzle honey and soy garlic sauce on top before baking for delicious flavor.
- Snacks: Unsweetened and no-salt trail mix; popcorn and almonds.
- Day 19:
- Breakfast: Egg scramble made with one egg and sauteed vegetables. Serve over whole-grain toast and a piece of fruit.
- Lunch: Leftover roasted chicken, carrots, and broccoli. Serve with whole-grain rice if you have limited leftovers.
- Dinner: One-skillet chicken fajitas made with red, yellow, and green peppers, and onions and seasoned with garlic, cumin, and chili powder. Serve with whole-grain or corn tortillas and salsa. Opt for unsweetened Greek yogurt instead of sour cream.
- Snacks: Sliced red peppers with low-fat cottage cheese; edamame.
- Day 20:
- Breakfast: Hard-boiled egg seasoned with black pepper. Serve with old-fashioned oatmeal, cinnamon, and diced apples.
- Lunch: Leftover chicken fajitas and vegetables are served over brown rice, and topped with salsa, low-fat cheddar cheese, and lime juice.
- Dinner: Shrimp gumbo soup made with onions, carrots, peppers, tomatoes, garlic, oregano, black pepper, and chicken andouille sausage, if desired. Serve with brown rice or cauliflower rice.
- Snacks: Blackberries and Greek yogurt; carrots, tomatoes, and cucumber in Italian dressing.
- Day 21:
- Breakfast: Energy bites pre-made with old-fashioned oats, ground flax seed or chia seeds, low-sodium nut or seed butter, vanilla extract, honey, and a few dark chocolate chips. Pair with your choice of fruit (apple, banana, or berries).
- Lunch: Vegetable and hummus sandwich made with whole-grain bread, thinly sliced vegetables of your choosing (spinach, carrots, cucumbers, and peppers), hummus and avocado.
- Dinner: Leftover gumbo soup with a serving of cauliflower or brown rice mixed in.
- Snacks: Chia pudding with nut butter; whole-grain crackers and hummus.
Tips for Meal Preparation
- Keep canned options for chickpeas, black beans, and canned tomatoes on hand. Choose no salt added and low-sodium versions and rinse canned foods.
- Keep ingredients for smoothies on hand each week (frozen vegetables and fruits, milk or yogurt, and seeds or ground flax seeds).
- Utilize low-sodium canned and frozen fruit and vegetables.
- Use avocado or olive oil when cooking, roasting, or sauteing.
- Wash and cut vegetables once weekly.
- Prepare enough food at dinner for leftovers.
Foods to Avoid
- Saturated fats: Can contribute to inflammation.
- Trans fats: Should be avoided as much as possible.
- Sugar: Overconsumption can lead to increased inflammation.
- Red meat: Rich in saturated fat and can increase cholesterol levels.
- Ultra-processed foods: Limit these and replace them with whole grains, produce, and lean proteins.
Frequently Asked Questions
What is the easiest anti-inflammatory diet?
The easiest anti-inflammatory diet is one focused on whole, minimally processed foods like fruits, vegetables, healthy fats, and lean proteins.
What is the number one food to fight inflammation?
There is no single “number one” food; a balanced and varied diet of whole, nutritious foods is key.
Are eggs inflammatory?
Eggs are not inherently inflammatory, but the way they are prepared can contribute to inflammation.
Is coffee inflammatory?
Coffee is not considered inflammatory, but the caffeine can trigger inflammation in some individuals.