7 Foods that Fight Inflammation

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When your immune system is working properly, inflammation can be a helpful tool. For example, if you
cut your finger on a rusty gate, you may experience redness, swelling, heat, and even pain. This is known
as acute inflammation, and is your immune system’s primary weapon against harmful bacteria. Symptoms
of acute inflammation are time-limited and disappear once the cut has healed.

It’s when you have chronic inflammation that you need to be concerned. Chronic inflammation is an
ongoing, persistent response that occurs when your body is under constant attack with no time to fully
recover. This state of permanent alert can be caused by a number of factors, including leaky
gut, inflammatory foods in your diet (gluten and dairy in particular), environmental
toxins, infections and stress.
Chronic inflammation is the underlying cause of nearly every type of disease, and one of the greatest health
risks we face today. It’s been linked to autoimmunity, gut issues, cancer, cardiovascular disease,

depression, pain, swelling, and many more conditions.1

In fact, as I explain in my book, The Autoimmune Solution, autoimmunity is not one discrete category.
Instead, there is what I call the autoimmune spectrum, and the more inflammation you have, the higher

you fall on the spectrum.

The Autoimmune Spectrum

On one end of the spectrum are those with little or no inflammation, who are living symptom-free and
healthy lives. And on the other end are those with full-blown autoimmune conditions who are suffering
from extremely high levels of inflammation. Those with inflammatory conditions such as asthma, allergies,
joint and muscle pain, fatigue, and digestive issues fall into the middle of the spectrum, and are at
significant risk of developing full-blown autoimmune conditions if their inflammation is not addressed.

Fortunately, by reducing your inflammation you can work your way back down the spectrum, reversing
chronic illness and returning to optimal health. And, there are a number of inflammation-fighting foods you
can incorporate into your daily diet to help you accomplish that!
1. Turmeric
Turmeric is a root or rhizome plant native to India. Commonly used as a kitchen spice, turmeric is what
gives curry its vibrant yellow color. Chock full of carotenoids, curcuminoids, and essential oils called
‘tumerones,’ turmeric root is brimming with beneficial compounds. Many recent studies on curcumin, the
active ingredient of turmeric, have shown that it is even more effective at reducing inflammation than
NSAIDs such as aspirin and ibuprofen.2
One delicious way to incorporate turmeric into your diet is by drinking golden milk. This warming

beverage is great at fighting inflammation, making it an excellent alternative to your morning coffee.
However, it’s important to understand that turmeric is very low in actual curcumin, with only about 2-5%
curcuminoids by weight. Curcumin is also poorly absorbed by our bodies, and much of the curcumin we
get by eating turmeric is rapidly metabolized and eliminated.3 For this reason, I recommend also taking
a curcumin supplement to support a healthy immune response.

Like turmeric itself, most of the curcumin supplements out there are not easily absorbed by your body.
Curcumin is fat-soluble, meaning when eaten with fat it gets directly absorbed into your
bloodstream.4 Without the fat, it has a very hard time making it past your stomach, through your small
intestine and into your blood where you need it. To get the greatest benefits from your curcumin
supplement, I recommend choosing a fat-soluble option, such as the one I carry in my store.

2. Ginger
A relative of turmeric, ginger is another anti-inflammatory powerhouse. Ginger has been used in traditional
Chinese medicine for thousands of years to treat digestive upset, nausea, diarrhea, arthritis and even heart
conditions.5
In addition to being anti-inflammatory, ginger also contains potent antimicrobial and anti-oxidative
properties, which strengthen your body’s defenses against infections and scavenge the free radicals that
lead to DNA damage and premature aging.6
Add ginger to any recipes where you might use garlic or another pungent spice, such as stir-fries and
marinades. Or, try my Ginger Pear Soup for a soothing meal your gut and immune system will love!

3. Blueberries
Blueberries are packed vitamin C, a powerful antioxidant that can limit the release of pro-inflammatory
cytokines, which are a type of protein that make disease worse.78 Eating blueberries can also lower your
risk for heart disease and cancer, and their anti-inflammatory benefits extend to warding off other chronic
conditions caused by systemic inflammation, including autoimmune disease.9
Phytonutrients known as anthocyanins give blueberries their characteristic hue, so when buying
blueberries, the darker the better! Fresh or frozen, they make a great addition to your morning smoothie.

4. Salmon
Salmon is full Omega-3s, which support a balanced immune response. Numerous studies have shown the
benefit of fish oil supplementation in patients with inflammatory and autoimmune diseases, including
rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus, multiple sclerosis and even
migraine headaches. It was found that supplementing with fish oil decreased disease symptoms and flare-
ups, and reduced dependence on anti-inflammatory medications.10
Enjoy eating salmon a few times a week–just make sure it’s the wild-caught kind, which contains much
more astaxanthin (the anti-inflammatory molecule found in algae, plankton, and krill that gives salmon its
red color) than farmed salmon.11 Not to mention, you’ll be avoiding the mercury and antibiotics frequently
found in farmed salmon.12 For a fresh take on sushi, try my Wild-Caught Salmon Sushi Bowl!

Though eating salmon or other fatty fish is a great way to get more Omega-3s in your diet, you would have
to eat a lot of fish to get the full amount needed to tackle inflammation, which is why I recommend adding
an Omega-3 supplement to your regimen. In fact, I consider Omega-3 to be one of four essential
supplements that I recommend to all of my patients, take myself, and give to my daughter Elle!
My Complete Omega 3 Softgelshave been third-party tested and certified mercury-free, so you can rest

assured that they are safe to take on a daily basis. Plus, through patented, lipid-absorption technology, my
Omega-3s allow for 3x greater EPA/DHA absorption rates than other leading fish oils. This means you
only need to take one capsule per day to get 860 mg of EPA/DHA!

5. Avocados
Avocados seem to be in everything these days, from smoothies and salads to guacamole and even
brownies. They were also my baby Elle’s first food!

These super fruits are high in monounsaturated fat, particularly oleic acid, which preliminary studies have
shown to reduce biomarkers of inflammation.13 Unlike most fruits, they are also a good source of vitamin
E, a micronutrient that has anti-inflammatory effects and is linked to decreased risk of joint damage in
osteoarthritic patients.14 Adding avocado to a meal will help you fight inflammation for hours after eating.15
This Detoxifying Ginger Avocado Green Smoothie will give you tons of energy to carry you through
a busy morning, or for a double dose of inflammation-fighting healthy fats, try my Simple Salmon
Stuffed Avocadorecipe.

6. Leafy Greens
Dietary nitrate, found in leafy green vegetables and beets, has been shown in preclinical studies to have the
potential to reduce inflammation and arterial stiffness, which in turn reduces your risk of stroke and
coronary heart disease.1617 Leafy greens–such as kale, spinach, broccoli, collards, and arugula–are also
brimming with vitamins A, D, E, and K, all of which have anti-inflammatory benefits and are necessary for
optimal health.18 It’s best to eat a mix of raw and cooked greens, since heat can destroy some nutrients
while making others more bioavailable.19
It’s absolutely critical to get the full spectrum of nutrients that your body needs to thrive. Between soil
depletion caused by modern agriculture that strips our foods of their nutrients, and the greater amount of
toxins and stress in our lives today, we need more protective micronutrients than we used to. That’s why in
addition to eating plenty of leafy greens, I recommend everyone take a high-quality multivitamin. The
Myers Way® Multivitamin is specially formulated to contain the highest quality blend of vitamins and
minerals designed for optimal absorption and bioavailability. It’s another of the four essential supplements
that I recommend for everyone to take!

7. Bone Broth
You probably remember your mother or grandmother feeding you chicken soup when you were sick as a
child. You might also remember feeling better afterward, and never knew why. Bone broth has long been a
well-known folk remedy, and now we have scientific evidence to back up its health-promoting effects.

Bone broth is a natural source of glucosamine and is high in the anti-inflammatory amino acids glycine and
proline, all of which help to reduce joint pain caused by inflammation.20 Drinking bone broth has also been
found to mitigate the symptoms of upper respiratory infections, which explains why it is so frequently used
as a home remedy for the common cold.21 The collagen in bone broth helps repair your gut lining,

improves detoxification and liver function, encourages optimal bone mineral density, and supports healthy
hair and nail growth.
You can make your own simple and inexpensive bone broth at home. Follow my Gut-Healing Chicken
Broth recipe to get started, or get all of the benefits of bone broth without the hours spent simmering bones
by adding a scoop of collagen into your smoothie, tea, or even water.

Whether you’re dealing with autoimmunity, an inflammatory condition, or are looking to prevent one, be
sure to add these inflammation-fighting foods to your diet!

Ginger and Pear Soup

November 22nd, 2016

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Add this yummy Ginger and Pear soup to your holiday meal menu for a warm, gut-healing start to the meal
that your whole family is sure to love!

Find this, and over 40 other The Myers Way®- friendly recipes for the holidays in The Myers Way®
Holiday Recipe eBook!
 Ginger and Pear Soup

 CourseSide Dish
 ProtocolAutoimmune Solution (AIP), Thyroid Connection

Servings
4 servings
Ingredients

 1 onion chopped
 1 tsp fresh grated ginger
 2 tbsp coconut oil
 2 ripe pears chopped
 2 medium sweet potatoes chopped
 dash cardamom
 4 cups bone broth
 salt & pepper

Servings: servings
Units:
Instructions

1. Sautée onion and fresh ginger in coconut oil. Season with salt and pepper.
2. Add 4 cups of bone broth, chopped sweet potatoes and pears, simmer for 25 minutes or until soft.
3. Blend all ingredients and serve.

Blueberry and Cream Smoothie

This is an excerpt from my new book, The Thyroid Connection. Order your
copy today!

Coconut is a nourishing food for the thyroid gland, especially for those with hypothyroidism.
For this smoothie, you can use unsweetened coconut cream. You can also simply use full-fat
coconut milk.

If you top the smoothie with a dollop of coconut cream, you’ll feel like you’re eating dessert
for breakfast! Find this recipe and more in my book The Thyroid Connection!
 Blueberry and Cream Smoothie

 CourseBeverage, Breakfast, Dessert, Snack

 ProtocolAutoimmune Solution (AIP), Candida Control &
SIBO, Elimination Diet, Paleo, Thyroid Connection

Servings
2
Ingredients

 2 cups fresh or frozen blueberries

 1/2 cup coconut cream or full-fat coconut milk, well mixed
 2 scoops The Myers Way® Vanilla Paleo Protein or the unsweetened flavor
 dollop coconut cream optional, for garnish

Servings:
Units:
Instructions

1. Place all ingredients except extra coconut cream in high-speed blender and blend until
desired consistency is reached. Top each smoothie with a dollop of coconut cream if
desired

Detoxifying Ginger Avocado Green Smoothie

 CourseBeverage, Breakfast, Snack

 ProtocolAutoimmune Solution (AIP), Candida Control &
SIBO, Paleo, Thyroid Connection

Servings Prep Time

1 5 minutes
Ingredients

 2 handfuls spinach
 1 stalk celery
 1/2 cumber
 1 handful parsley
 1/2 avocado
 1 tsp ground ginger
 1 lemon juiced
 1/2 cup water
 handful ice
 2 tsp The Myers Way® Collagen Protein
 1/2 banana optional

Servings:
10 Benefits of Bone Broth + Gut
Healing Recipe
Print

10 Benefits of Bone Broth + Gut Healing Recipe

From the beginning of time (well, at least since there’s been fire), man has been eating bone
broth. Have you ever wondered why?

I’m sure you remember your mother or grandmother telling you to make sure to eat your
chicken soup when you were sick. And likely when you did, you actually felt better. Have you
ever wondered why?

I recommend everyone make bone broth and incorporate it into your dietary routine. Here’s
why.

1. It heals a leaky gut.

The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps
aid in the digestion of nutrients.
2. Fights infections such as colds and flu.
A study published in the journal Chest shows eating chicken soup during a respiratory
infection reduces the number of white blood cells, which are the cells that cause flu and cold
symptoms.
3. Reduces joint pain and inflammation.
The glucosamine in bone broth can actually stimulate the growth of new collagen, repair
damaged joints and reduce pain and inflammation.

4. Produces gorgeous skin, hair and nails.

The collagen and gelatin in bone broth supports hair growth and helps to keep your nails
strong.

5. Helps with bone formations, growth and repair.

The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.

6. Saves you money.

Homemade bone broth is cheaper and healthier than store bought.

7. Super easy to make.

All you need is a crockpot. Throw all of the ingredients into the crockpot and it cooks while
you sleep.

8. Healthier than buying supplements.

Homemade bone broth contains all nutrients and minerals found in bones and tendons rather
than just one or two found in pills. Slow cooking preserves the nutrients better than the high
heat extraction used to make supplements.

9. Fights inflammation.
Bone broth is very high in the anti-inflammatory amino acids glycine and proline.

10. Promotes sleep and calms the mind.

The amino acid glycine found in bone broth can be very calming.
 Gut-Healing Chicken Broth

 CourseCondiment, Main Dish, Side Dish, Snack

 ProtocolAutoimmune Solution (AIP), Candida Control &
SIBO, Elimination Diet, Paleo, Thyroid Connection

Ingredients

 1 whole chicken
 8 cups water
 4-6 stalks celery finely chopped
 1/2 white or yellow onion finely chopped
 3 cloves garlic finely chopped
 1 Tbsp fresh parsley chopped
 1 inch ginger root finely chopped
 1/2 tsp sea salt
 1/2 tsp apple cider vinegar

Servings:
Units:
Instructions

1. Place all of the above ingredients in a crockpot and cook on low heat for 8 -10 hours.
2. Store any excess broth in the freezer and defrost to enjoy later!

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Article Sources

 http://www.health.com/health/gallery/0,,20898778,00.html#it-can-harm-your-joints–0
 https://www.ncbi.nlm.nih.gov/pubmed/?term=Nonsteroidal+anti-
inflammatory+agents+differ+in+their+ability+to+suppress+NF-
kappaB+activation%2C+inhibition+of+expression+of+cyclooxygenase-
2+and+cyclin+D1%2C+and+abrogation+of+tumor+cell+proliferation
 http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin
 https://nutritionfacts.org/2015/02/05/why-pepper-boosts-turmeric-blood-levels/
 https://www.umm.edu/health/medical/altmed/herb/ginger
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
 http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
 https://www.ncbi.nlm.nih.gov/pubmed/10936147
 https://www.webmd.com/diet/features/superfoods-everyone-needs#1
 https://www.ncbi.nlm.nih.gov/pubmed/12480795
 https://www.ncbi.nlm.nih.gov/pubmed/19656058
 https://health.clevelandclinic.org/2014/03/fish-faceoff-wild-salmon-vs-farmed-salmon/
 https://www.ncbi.nlm.nih.gov/pubmed/17045074
 http://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-
fruits-for-arthritis.php
 A. Basu, S. Deveraj and I. Jialal (2006). Dietary Factors That Promote or Retard
Inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 26: 995-
1001.
 https://www.ncbi.nlm.nih.gov/pubmed/22882425
 http://circ.ahajournals.org/content/113/5/657
 https://www.webmd.com/vitamins-and-supplements/inflammation-fighting-vitamins#1
 http://www.huffingtonpost.com.au/2016/04/13/raw-or-cooked-vegetables_n_9665798.html
 https://www.ncbi.nlm.nih.gov/pubmed/21807137
 https://www.ncbi.nlm.nih.gov/pubmed/11035691

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