People with PF struggle with inflammation, which contributes to a variety of lasting health concerns. Even when the inflammation gets out of control, there are natural ways to regain control in your daily life. 

Nutrition is a great place to start. General suggestions are listed below. Please consult with your doctor or nutritionist to determine what’s best for you. 

Anti-inflammatory foods to include in your diet:

  • Fruits and Veggies: fruits and vegetables contain lots of antioxidants to boost your immune system. The more healthy your immune system can be, the more healthy your inflammatory responses can be. Try to find fruits and veggies that have lots of color – like leafy greens, purple kale, raspberries, and blackberries.
  • Whole grains: there are lots of options for unrefined grains that contain enough fiber to help reduce inflammation. Look for oatmeal, brown rice, and whole wheat bread. 
  • Fish: fish like salmon, tuna, sardines, and anchovies all contain a high amount of omega-3 fatty acids. They are known to reduce inflammatory proteins in the body… and they taste great! 
  • Nuts and seeds: a handful of nuts each day – like walnuts, pine nuts, almonds, and pistachios – can help with inflammation. 
  • Beans: beans have antioxidant AND anti-inflammatory benefits! Pick your favorite, or mix and match between pinto beans, black beans, kidney beans, garbanzo beans, etc.
  • Olive oil: a small amount of a high-quality olive oil each day can help with inflammation

Inflammatory foods to avoid in your diet: 

  • Processed food: most “junk food” contains certain ingredients that are linked to inflammation. Try to avoid cookies, chips, or other packaged snack foods and opt for any of the above suggestions instead. 
  • Refined carbohydrates: refined carbs mostly contain sugars and processed grains. Because of this, they can cause inflammation. Try to avoid white bread, pastries, pasta, sweets, and breakfast cereals.
  • Sodas: sodas and sweetened drinks can cause inflammation. 
  • Red meat or processed meat: burgers, steaks, hot dogs, sausages, and other processed meats can cause inflammation. 

In addition to nutrition, there are many other natural ways to reduce inflammation! Please see our article about research on inflammation and PF to learn more about these options:

  • Herbs – such as turmeric, oregano, and ginseng
  • Supplements – such as probiotics, prebiotics, and systemic enzymes like Serrapeptase and Nattokinase
  • Exercise – such as yoga, mindfulness & meditation practices, and breathing exercises

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