You know when your body just feels… off? A belly bloating like a balloon, sensitive skin, tired for no reason? That’s often inflammation. But I have good news, food can calm it down.
Nutritionist Sophie Janvier is a big fan of the anti-inflammatory diet. She says it brings “more vitality, better digestive comfort, less joint pain, more stable blood sugar levels, and maintaining a healthy weight.” Translation? Eating certain foods can actually make you feel lighter, calmer, and more like yourself again.
This is a really simple hack, you just need find add some food to your everyday meal plans like almonds, fresh blueberries, a warm bowl of buckwheat, a glass of kefir, and yes, even a square of dark chocolate. They have what your body actually craves: Omega-3 fatty acids, polyphenols, natural probiotics, antioxidants, and even theobromine—that little mood-lifting boost you get from cocoa.
Here’s the list of anti-inflammatory foods explained by Sophie Janvier:
1.Nuts, a handful of calm in your pocket: “Almonds are a good source of fiber, plant proteins, minerals, and antioxidants. Omega 3s are specific fatty acids, essential for the proper functioning of our body and of which we are often deficient. However, they promote the production of valuable anti-inflammatory substances and their action is beneficial on the cardiovascular, dermatological, cognitive or joint levels.”
“In short, it is your ally in the event of skin problems, inflammatory diseases and even anxiety ! For optimal effectiveness, also add fatty fish to the menu twice a week: tuna, salmon, sardines or mackerel provide another form of anti-inflammatory Omega 3, complementary to those in nuts.”
2.Blueberries, candy that’s secretly medicine: “These small fruits, like their cousins to raspberries, redcurrants and all berries in general, are bombs of antioxidants, which help fight against oxidative stress in our cells. This is important because it promotes aging and causes inflammatory reactions.”
“Blueberries contain a particularly effective type of antioxidant: Polyphenols. Their action has been studied numerous times and their ability to block the production of certain pro-inflammatory substances has been confirmed.”
3.Buckwheat, your gut will thank you: “It’s the new quinoa! This ancient cereal is the star of the moment. And we understand why: it is rich in fiber, antioxidants, vegetable proteins and it’s gluten-free. Fiber allows us to favorably ‘feed’ the good bacteria in our microbiota, which will then produce anti-inflammatory substances. And that’s not all: Thanks to the fiber content, this cereal has a lower glycemic index than rice or pasta.”
4.Kefir, a tangy little reset: “This fermented drink contains natural probiotics, in other words live bacteria which will seed our microbiome, helping it to be richer and more diverse. However, a healthy microbiome has many favorable effects on our health: better digestion, strengthened immunity, healthy skin, good mental health… When the microbiota is disrupted, this promotes intestinal permeability and therefore the passage of endotoxins in the blood, which causes an inflammatory reaction.”
5.Dark chocolate… finally, the best news: “We end up with the most delicious and comforting! I proclaim it loud and clear, chocolate is good for your health! As long as you choose it rich in cocoa and not very sweet. It is in fact the cocoa content which will be responsible for its benefits. It is a nutritional treasure since it has one of the richest levels of antioxidants in the plant world, minerals, fiber and theobromine, an anti-inflammatory substance.”
“Don’t panic if you have acne, 4 squares of dark chocolate with 85% cocoa will not be problematic, on the contrary! Conversely, milk or white chocolates are too sweet and can promote inflammation.”
How to make it work and last
This is not a hard diet, so don’t make it one. Try it it with no strict rules, just add these 5 snacks to your life and once yo feel the difference in your body it will just become regular food in your daily eating habits.