Eat to Beat Inflammation: Plant-Based Swaps for Better Health

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful. 

 

Key highlights: 

- What is an anti-inflammatory diet and why is it important? 

- How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation 

- Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact 

- How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more 

Resources 

Resources:

• Balanced.org

• Mediterranean diet for heart health (Mayo Clinic)

• Picking healthy proteins (American Heart Association)

• Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH)

• The intestinal microbiota fuelling metabolic inflammation (Nature)

• Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH)

More to Explore:

• Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing)

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