This morning meal is packed with nutrients to stop inflammation in its tracksall before you head out the door.
But thats just the beginning.
Sounds good, but what is inflammation, and why does it matter?
Photo:© 2021 Alexandra Shytsman, design: EatingWell
Inflammation is your bodys defense system to protect against foreign invaders.
In the short term, thats a positive.
It can even mess with yourgut health.
So, if you want to stomp out inflammation before it starts, weve got you covered.
Read on to learn about the No.
1 anti-inflammatory breakfast, plus easy tips to protect against chronic long-term inflammation.
Theyre also high in fiber, antioxidants and other inflammation-busting compounds like polyphenols.
Trouble is, not all breakfasts are created equal when it comes to combating inflammation.
Many traditional breakfast foods are low in inflammation-fighting compounds and may actually contain nutrients that promote inflammation.
Of course, breakfast alone wont fight chronic inflammation in the long term.
However, breakfast is a great place to start.
Heres what to look for.
Plus, its digested slowly, so it increases satiety.
Antioxidant-Rich
Antioxidants are also key players in aninflammation-fighting meal plan.
Traditional antioxidant-rich breakfast foods include fruits, whole grains, nuts and seeds.
But dont forget herbs, spices and vegetables.
If youre noticing a theme, many of these foods also happen to be rich in inflammation-lowering fiber.
If these are part of your regular morning rotation, replacing them with lower-sugar choices can reduce inflammation.
And that doesnt mean you have to give up sweetness, either.
Low in Saturated Fat
Another important aspect of an anti-inflammatory breakfast is the fat content.
These helpful fats are also found in fatty fish such as mackerel and salmon.
Our top pick is ourOatmeal with Fruit and Nuts!
Its rich in fiber and antioxidants, yet contains no added sugars and negligible saturated fat.
Plus, its shelf-stable and relatively inexpensive.
Oats and berries will provide important fiber and antioxidants, and unsweetened nut butter has some healthy fats.
If youd like to put the brakes on inflammation before it happens, try these tips.
De-Stress
you might also reduce inflammation by focusing on stress management.
The Bottom Line
Fighting inflammation through diet can have myriad health benefits.
Thats whyoatmeal with fruit and nutsis our No.
1 anti-inflammatory breakfast pick.
But dont stop there.
Your body will thank you!
2021;13(1):102. doi:10.1186/s13073-021-00921-y
U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020 - 2025.
