A Beginner’s Guide to the Anti-Inflammatory Diet

Image of foods related to an anti inflammatory diet

Inflammation is your body’s way of protecting itself, but when it becomes chronic, it can lead to a host of health problems, including joint pain, heart disease, diabetes, and even cognitive decline. After 40, our bodies don’t repair and recover as quickly as they used to, making it even more important to address chronic inflammation through lifestyle choices—starting with what’s on your plate.

Let’s explore why inflammation becomes a bigger concern as we age, what foods help fight it, which ones make it worse, and how you can incorporate this knowledge into your daily meals. Plus, we have a few easy recipes to get you started.

Why Reducing Inflammation Matters More After 40

As we age, natural processes like a slower metabolism, hormonal shifts, and oxidative stress can exacerbate inflammation. For women, the decline in estrogen during menopause can increase inflammatory markers in the body, contributing to joint pain, weight gain, and cardiovascular risks. By adopting an anti-inflammatory diet, you can help manage these changes and reduce the risk of chronic disease.

Anti-Inflammatory Foods: What to Load Up On

Here are the key food groups that reduce inflammation, plus specific examples:

Image of berries in cups
Fruits and Vegetables

Packed with antioxidants and nutrients, these fight free radicals that cause inflammation.

  • Top fruit picks: Berries, apples, grapes, cherries, oranges, and avocados.
  • Top vegetable picks: spinach, kale, broccoli, beets, mushrooms, and bell peppers.
  • Tip: Aim for a rainbow of colors on your plate to maximize benefits.
Image of foods that are rich in Omega-3 fatty acids
Healthy Fats

Omega-3 fatty acids are especially powerful for reducing inflammation.

  • Top picks: Salmon, mackerel, walnuts, peanuts, almonds, cashews, flaxseeds, and chia seeds.
  • Tip: Incorporate fats into snacks like a handful of nuts or seeds.
Brown rice and quinoa mixture
Whole Grains

Refined carbs can spike inflammation, but whole grains do the opposite.

  • Top picks: Quinoa, brown rice, oats, and whole-grain bread.
  • Tip: Check labels for “100% whole grain” to avoid imposters.
Image of ginger and turmeric powders
Herbs and Spices

These add flavor while packing an anti-inflammatory punch.

  • Top picks: Turmeric, ginger, cinnamon, and garlic.
  • Tip: Sprinkle cinnamon on oatmeal or add turmeric to soups and stews.
Image of dried beans and legumes
Legumes and Beans

A great source of fiber and plant-based protein, legumes help keep inflammation in check.

  • Top picks: Lentils, chickpeas, black beans, and kidney beans.
  • Tip: Add beans to salads or blend them into a dip like hummus.
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Fermented Foods

Fermented foods are a powerhouse addition to an anti-inflammatory diet. They are rich in probiotics, which support gut health by promoting a balanced microbiome. 

  • Top picks: Yogurt, kefir, kimchi, sauerkraut, miso, and tempeh.
  • Tip: Add yogurt to your morning smoothie or oatmeal. 
Image of green tea in glass kettle and glass cups
Green and Herbal Teas

When it comes to soothing inflammation, green tea and herbal teas are some of the easiest additions to your routine.

  • Top picks: Green tea, turmeric tea, chamomile tea, peppermint tea, and hibiscus tea. 
  • Tip: Start your day with a cup of green tea to wake up your body and mind.

Foods to Avoid

Some foods promote inflammation and are best kept to a minimum, especially after 40.

  • Refined sugars: Found in sodas, candy, and desserts.
  • Processed foods: Chips, frozen meals, and fast food.
  • Fried foods: High in unhealthy trans fats.
  • Red and processed meats: Sausage, bacon, and hot dogs.
  • Refined carbohydrates: White bread, white rice, and pastries.
  • Excessive alcohol: Too much alcohol can increase inflammatory markers.

Simple Recipes to Get You Started

Berry Chia Pudding
Berry Chia Pudding

A perfect breakfast or snack featuring blueberries and chia seeds.

Ingredients:

  • 2 cups almond milk
  • 1/2 cup chia seeds
  • 1/2 cup blueberries
  • 1 tsp honey (optional)

Instructions:

  1. Mix almond milk and chia seeds in a jar or bowl.
  2. Let sit overnight in the fridge.
  3. Top with blueberries and a drizzle of honey before eating.
Turmeric Lentil Soup
Turmeric Lentil Soup

A warm, comforting dish packed with anti-inflammatory ingredients.

Ingredients:

  • 1 cup red lentils
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 carrots, chopped
  • 1 tsp turmeric
  • 1 tsp cumin
  • 4 cups vegetable broth

Instructions:

  1. Heat olive oil in a pot and sauté onion and carrots until soft.
  2. Add turmeric and cumin, stirring for 1 minute.
  3. Add lentils and broth, simmering for 20-25 minutes until lentils are tender.
Salmon and Avocado Salad
Salmon and Avocado Salad

A quick, nutrient-packed lunch or dinner.

Ingredients:

  • 4 oz grilled salmon
  • 1/2 avocado, sliced
  • 2 cups spinach
  • 1 tbsp olive oil
  • Juice of 1/2 lemon

Instructions:

  1. Toss spinach with olive oil and lemon juice.
  2. Top with salmon and avocado slices.

Making the Switch

Transitioning to an anti-inflammatory diet doesn’t mean giving up your favorite foods—it’s about making small, sustainable changes. Add anti-inflammatory ingredients to your meals, experiment with new recipes, and enjoy the health benefits of feeling your best at any age.

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