Nutritionist Noelia Sabinio suggests seven meals to prevent inflammation: fruits and vegetables rich in antioxidants, healthy fats, and fiber from whole grains and legumes — your key allies.
Headaches and general malaise are common symptoms, but we don’t always identify the cause. There are hundreds of reasons, such as excessive screen time or interrupted sleep, but one lesser-known culprit is cellular inflammation. This isn’t relieved by taking medication but can be resolved through an anti-inflammatory diet recipes based on natural foods.
Noelia Yamila Sabinio, a nutritionist (MN 8140), explains that adjusting this eating habit can help reduce inflammation and, in turn, prevent chronic diseases or improve overall well-being. To this end, she outlines some guidelines for implementing this type of diet.
What Is an Anti-Inflammatory Diet?
When talking about inflammation, the nutritionist first distinguishes two concepts that are often confused: abdominal distension, which commonly manifests as a swollen belly, and cellular inflammation. The latter is the body’s response to various internal or external aggressions, such as high levels of persistent stress, food additives, nutritional imbalances, environmental toxins, or unhealthy lifestyle habits.
“When we are exposed to one of these stressors for a long time, pro-inflammatory particles enter our body, and our immune system reacts with anti-inflammatory cells. If it only takes a short time to resolve, there’s no problem. But if the situation continues, we will experience chronic inflammation at a low level, but at a systemic level (throughout the body)… Over time, headaches, joint pain, and other conditions may occur,” explains Sabinio.
It’s important to clarify that these inflammatory conditions are monitored through medical studies to verify whether inflammation is truly an issue.
In short, the specialist concludes:
“The problem arises when inflammation persists over time and becomes chronic because the underlying cause is not treated.”
Failure to curb chronic inflammation can lead to more serious problems.
“It has been observed that these chronic inflammatory processes have increased the incidence of conditions such as obesity, diabetes, cancer, irritable bowel syndrome, rheumatoid arthritis, psoriasis, Alzheimer’s, thyroid dysfunction, atherosclerosis, and a range of cardiovascular, metabolic, autoimmune, neurodegenerative, and rheumatic diseases,” explains the nutritionist.
The Keys to an Anti-Inflammatory Diet
To prevent the development of chronic inflammation, Sabinio recommends consuming:
- Fruits and vegetables rich in antioxidants
- Healthy fats
- Fiber from whole grains and legumes
These foods “play an essential role in reducing inflammation in the body and strengthening the immune system,” according to the specialist.
She also notes the benefits of eating seasonal produce during spring and summer, which are more nutrient-dense, flavorful, and affordable.
On the flip side, it’s critical to limit:
- Ultra-processed foods
- Refined sugars
- Trans fats
- Additives
“This is essential to promote optimal health and keep inflammation levels under control,” she says.
Anti-Inflammatory Lunch Recipes
Below are easy-to-prepare recipes to help you stay energized, reduce inflammation, and organize your week:
Recipe for Eggplant Milanesas with Pea Puree
This twist on classic Milanese uses eggplant with an oatmeal batter. Rich in fiber, potassium, and antioxidants, it supports cardiovascular health. Peas offer vegetable protein, B vitamins, iron, and complex carbs, making pea puree a nutritious and easy-to-make alternative to mashed potatoes.
Quinoa Tabbouleh Salad Recipe
Tired of lettuce and tomato? This refreshing alternative highlights quinoa, a pseudocereal loaded with complete protein, calcium, zinc, iron, and magnesium. Mixed with fresh vegetables, it brings fiber and antioxidants, making it perfect for light lunches.
Chicken and Vegetable Wraps in Lettuce
A light and adaptable meal—swap the chicken for chickpeas or lentils for a vegetarian version. The lettuce wrap provides fiber and freshness, while lean chicken delivers high-quality protein.
Millet and Pumpkin Medallions with Green Leaf Dressing
A clever way to include grains in your meals. Millet is anti-inflammatory, high in magnesium, and has a neutral flavor. Combined with pumpkin and topped with a spinach or basil-based dressing, it’s delicious and easy to adapt with brown rice or polenta.
Seasonal Vegetable Fainá Recipe
Fainá, made with chickpea flour, is rich in protein and fiber, promoting blood sugar regulation. Paired with vegetables like eggplant, carrots, or tomatoes, it delivers antioxidants, vitamins, and bulk.
Crepes Filled with Onion, Asparagus, Carrots, and Hummus
Great for gluten-intolerant eaters. The filling includes chickpea hummus, which is full of protein, zinc, and fiber, and the crepes are made with whole-grain flour and chia seeds.
Tuna Salad with Mixed Greens and Roasted Vegetables
Short on time? This quick and hearty salad contains protein, healthy fats, and roasted vegetables, ideal for a midday boost.
Conclusion
Eating anti-inflammatory doesn’t mean giving up flavor or spending hours cooking. Using ingredients rich in antioxidants, healthy fats, and whole grains, as suggested by Nutritionist Noelia Sabinio, you can reduce inflammation, strengthen your immune system, and boost energy levels.
These recipes are affordable, accessible, and perfect for kickstarting a healthier lifestyle today.
Frequently Asked Questions (FAQ)
Q1: What are the primary symptoms of chronic inflammation?
A1: Symptoms include headaches, joint pain, fatigue, and general malaise. These often build up gradually and can be hard to detect early.
Q2: Does an anti-inflammatory diet assist autoimmune diseases?
A2: Yes. It can help manage autoimmune conditions by reducing cellular inflammation and supporting the immune response.
Q3: Can I expect results of taking an anti-inflammatory diet quickly?
A3: While it varies per person, many people notice improvements in energy and digestion within a few weeks of consistent eating.
Q4: Do the recipes fit with vegetarians or gluten-free eating?
A4: Absolutely! Most recipes are adaptable for vegetarian or gluten-free diets with a few ingredient swaps.
Q5: Which source should I find more anti-inflammatory recipes and cooking tips?
A5: Visit Foodit for a wide variety of recipes, cooking tips, and video tutorials, including options for vegan, gluten-free, keto, and more.
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