4. 🍟 Fried Foods & Processed Oils
Trans fats in fried snacks and hydrogenated oils accelerate cartilage damage. Swap with: Anti-inflammatory oils like olive, flaxseed, or canola.
5. 🍞 Gluten & Refined Grains
White bread, pasta, and rice spike blood sugar and may irritate joints in gluten-sensitive individuals. Swap with: Whole gluten-free grains like quinoa, buckwheat, and brown rice.
6. 🧂 Excess Salt
Too much sodium causes water retention and joint swelling. Swap with: Herbs and spices like turmeric, ginger, and thyme — flavorful and anti-inflammatory.
🌿 Bonus Tip
Turmeric and ginger aren’t just seasonings — they’re natural inflammation fighters. Add them to soups, teas, or roasted veggies for a daily dose of joint support.
🥗 Build Your Anti-Inflammatory Plate
- Colorful fruits and vegetables
- Omega-3 rich fats (like walnuts and salmon)
- Whole grains and legumes
- Lean proteins and herbs
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