5 Anti-Inflammatory Foods to Support Healing This Winter

Written By Jennifer Lelwica Buttaccio

By Kaleigh Schmidt

As the weather cools and routines slow down, those living with persistent Lyme disease symptoms may become more aware of everyday aches and pains. Although healing can take time, introducing anti-inflammatory foods may help combat inflammation and support your recovery. 

In this article, we will highlight five anti-inflammatory foods that may ease symptoms such as pain, fatigue, an overall feeling of being inflamed, and gut problems. 

What is an Anti-Inflammatory Diet?

One way to continue supporting the body is by introducing foods that calm and soothe inflammation. Foods can help support your medical treatment, and certain anti-inflammatory ingredients promote healthy cellular function and neural pathway restoration.

Prioritize an anti-inflammatory diet by choosing foods that are rich in antioxidants, nutrients, and healthy fats. Nutrient-dense foods work to combat inflammation and enhance immune system function.

Essential staples that are part of an anti-inflammatory diet are:

  • Nuts and seeds

  • Olives and olive oils

  • Beans

  • Fatty fish and omega-3 sources

  • Berries 

  • Leafy greens

  • Spices like ginger and turmeric

  • Natural fiber such as broccoli

  • Green tea

Certain food groups can also worsen inflammation, so you will want to eat less of those foods to really make your diet an anti-inflammatory one. Foods that promote inflammation tend to be high in sugar, which can hinder immune function and trigger the release of more inflammatory chemicals. Foods high in sugar can also negatively affect the gut microbiome. 

Foods that may trigger inflammation are:

  • sugary foods and drinks

  • extra salty foods  

  • excessive alcohol

  • highly-processed carbohydrates like baked goods, white pasta, and white bread

Foods to Fight Inflammation 

Below are five foods that are simple, yet powerful resources. They may support your recovery by nourishing the body and supporting your overall wellness. 

1. Blueberries

Blueberries are a fresh, sweet snack that can really boost recovery. They are packed with antioxidants that neutralize free radicals, regulate cellular health, and they contain certain chemicals that may reduce neuroinflammation. Their small size makes them easy to snack on or add to meals throughout the day. Keep them frozen for a quick way to add them to smoothies or oatmeal. 

2. Salmon

Fatty fish like salmon are full of flavor that supports brain function, cardiovascular health, and full-body wellness. Salmon is a simple alternative to other main protein sources, while providing additional benefits such as omega-3 fatty acids, selenium, and vitamin B12. Including this fish to your week is a convenient way to nourish both the body and the mind. Toss it on top of salads or form it into patties for a nutritious dinner option. 

3. Green tea

Green tea is a soothing, antioxidant-rich beverage packed with anti-inflammatory benefits. It may calm skin irritation, joint pain, and supports heart and brain health. Green tea has more antioxidants than any other teas. One 8-ounce cup contains about 90% polyphenols— powerful compounds that help fight inflammation. Warm up on a cold day by adding a splash of almond milk for a delicate, smooth green tea latte.

4. Turmeric

Turmeric is a versatile ingredient that adds a pop of color and a hint of healing onto your plate. This spice has properties that may help ease joint discomfort and inflammation. It may also soothe the stomach, aid in digestion and help certain gut symptoms. A little goes a long way with this spice; simply add a pinch or two to scrambled eggs, roasted vegetables, or homemade hummus. 

 5. Manuka honey

Manuka honey is a sweet superfood that may soothe the body and reduce overall inflammation. Research suggests it contains unique compounds, including methylglyoxal and dihydroxyacetone.These compounds give it stronger antibacterial properties than regular honey. This natural sweetener may also support wound and tissue repair. Stir into beverages, blend into salad dressings, or drizzle over unsweetened Greek yogurt to experience the benefits.

As the season slows down, fueling your body with anti-inflammatory foods is a simple way for you to ease inflammation and find relief. One small change, like adding something fresh and nutrient-dense to your plate, could make a big difference in your overall healing and well-being. 

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Jennifer Lelwica Buttaccio
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