Flower Mound & Denton



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If you find yourself fighting inflammation, such as irritable bowel syndrome, migraines, arthritis or other chronic disease, the following foods and nutrients may help you deal with your sources of irritation.

Generally speaking, it is important to avoid and/or limit the following foods:

-Refined and processed carbohydrates (e.g. White bread, white rice)

-High fat

-Sodas and sugar-sweetened beverages

-Red meats and processed meats


Foods and Nutrients that Combat Inflammation:

-High Fiber foods: Fruits, vegetables, breads, and cereals add fiber to the diet. Select foods that list ‘whole grain’ as one of the top 3 ingredients on a food label.

-Leafy green vegetables: Spinach, kale, broccoli, and collard greens are all rich in vitamin E, a nutrient that has been demonstrated to reduce inflammation.

-Omega-3 Fatty Acids: Fatty fish such as: salmon, mackerel, tuna, sardines, and walnuts are all rich in these fats.

-Fruit: Anthocyanins are antioxidants found in: strawberries, blueberries, cherries, and oranges.

-Olive oil: Rich in oleocanthal, extra-virgin varieties are best

-Soy: Isoflavones found in such foods as: soy milk, soy sauce, tofu, edamame, bean sprouts, tempeh, imitation dairy foods, and meat substitutes.

-Low fat dairy: could play a role in reducing symptoms related to rheumatoid arthritis.

-Tomatoes are rich in lycopene, another antioxidant that has been demonstrated to reduce inflammation.

-Turmeric: a main spice in curry has been shown to be have an effect on arthritis, heartburn, joint pain, and more.

Consuming a diet rich in these anti-inflammatory foods and minimizing potentially irritating foods is a great way to boost your nutrition and reduce risk for chronic conditions. Improved mood and quality of life through a healthy diet goes a long way in reducing inflammation.