Good health always begins with a balanced diet and proper nutrition. And according to Irene Domínguez, head of nutrition at the Clínica Palasiet wellness clinic in Spain, anti-inflammatory eating habits are an important area of focus. Domínguez recommends adopting a series of habits in order to get started. “These tips are easy to incorporate into your daily routine, and they really work,” she tells Vogue.
Below, find seven simple anti-inflammatory eating habits to know now.
Plan meals around your body clock
“It’s important to pay attention to your circadian rhythm, particularly when you’re eating,” says Domínguez. She recommends having most of your meals during daylight hours (or, at the very least, not too late at night), as this is when our metabolism is most active. Another way to lean into your own body clock is by eating breakfast, lunch and dinner at the same time each day. This helps your body figure out exactly when you need to be resting and sleeping.
Start meals with broths or soups
Domínguez recommends starting meals with a vegetable broth or soup to “warm up” the digestive system, “as this promotes blood circulation and improves digestion”.
Try a digestive tea
“After meals, try drinking herbal teas such as chamomile, mint, rooibos, ginger or star anise – they all have properties that reduce gas and relieve abdominal discomfort,” Domínguez says.
Add spices to your diet
“Add turmeric, ginger, cinnamon, cumin, black pepper and cardamom to your meals – they all go very well in soups and stews, and in meat and chicken dishes,” says Domínguez. More importantly, though: “These spices aid digestion and reduce intestinal inflammation.” Turmeric, in particular, is well known for its anti-inflammatory properties. It also improves your gut microbiome. Pair it with black pepper to increase its absorption, and a healthy fat (such as coconut, olive, or avocado oil) to further activate its anti-inflammatory effect.
Eat foods rich in digestive enzymes
Digestive enzymes help your body break down the food that you eat. Pineapples, papayas and kiwis are high in natural enzymes, making them the perfect dessert for improving digestion after a heavy meal.
Reach for foods that are high in fibre
Fibre helps to regulate your gut and bowel movements. Foods high in fibre include oats, apples, carrots and pulses. You could also eat a teaspoon of flaxseed with your meals, which can help balance your blood sugar levels.
Don’t forget fermented foods
Over 70 per cent of the immune system is located in the gut, which is why maintaining its balance is so important. “Foods such as kefir, natural yoghurt, sauerkraut and kimchi help to maintain a healthy gut microbiome, aiding digestion and reducing bloating – it’s worth giving them a try if you haven’t already,” Domínguez concludes.
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