Eat for anti-inflammation (guest post)

They taste great and fight inflammation to boot!

They taste great and fight inflammation to boot!

Today I have the incredible Laura from Mommy Run Fast taking the reigns. Laura is not only a great runner, but a holistic health coach as well. She’s got some really solid advice below on how foods can help us fight inflammation. Not only that, but she’s sharing an amazing recipe with ingredients that do just that. Enjoy!

Thanks to Amanda for having me on Miss Zippy today! I met Amanda at Fitbloggin a year ago and am hoping to make it down for a Baltimore race at some point to meet up again.

As runners and athletes, we create a lot of inflammation in our muscles. Some inflammation is good- it’s our bodies way of repairing itself to become stronger for the next exertion.  But if we don’t allow enough recovery time, the aches and pains can turn into larger concerns that leave us sidelined.

It’s a little too easy to reach for anti-inflammatory meds (NSAIDs) these days like ibuprofen. But some research has shown the body may adapt best to increases in training when it’s allowed to recovery naturally.

The simplest way to encourage your body’s natural healing and recovery after a workout is with a diet packed with anti-inflammatory foods.

Incorporate the following foods on a regular basis to help maximize your training:

  • Salmon (or consider a fish oil supplement if you don’t like fish)
  • Green, leafy veggies (kale, spinach, all kinds of lettuce, arugula, bok choy, etc)
  • Berries- plentiful and best in the summer!
  • Turmeric- commonly used in curries, you could also add it to egg salad or chicken dishes
  • Whole grains, such as brown rice, oats and bulghur
  • Broccoli, onions, parsley and apples contain quercetin which also helps fight inflammation
  • Flax, hemp, and chia seeds contain Omega 3 fatty acids and dark chocolate is another delicious anti-inflammatory food

You could combine flax and dark chocolate in these delicious Chocolate Cashew Flax Breakfast cookies for an anti-inflammatory treat!

In general, you want to eat as many fresh fruits and vegetables as you can each day, get adequate protein, fat and complex carbohydrates and attempt to limit processed carbohydrates which can slow down the body’s ability to fight inflammation.

Diet is a powerful tool for healing!

Do you eat to fuel your training? What anti-inflammatory foods do you include on a regular basis?

anti inflammation dietLaura is a Holistic Health Coach and RRCA certified running coach.  She blogs at Mommy, Run Fast and can also be found on Twitter, Instagram and Facebook.

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  1. says

    I’m not sure I fully understand how the anti-inflammatory properties of food would help my training. (other than them just being really healthy options in general)

    The inflammation is a 100% crucial step for the recovery process to begin. Why would I want to stop that? I try to not eat food with heavy anti-inflammatory properties too close to the conclusion of a key workout, to allow the inflammation response to happen.

    If I was suffering from an inflammatory injury, I would probably buy that $25 jug of tart cherry juice concentrate though!

    Kyle @ SKORA Running
    Kyle Kranz recently posted..What I Take With Me to the TrackMy Profile

  2. says

    Salmon is one of my favorites and a go-to meal for me.

    I also love dark greens (spinach) and berries–regulars in my diet.

    Anti-inflammatory is great way to recover faster and stay stronger, definitely something worth paying attention to!

  3. says

    Great information- thank you Laura and Amanda!
    I think I eat dark greens and raspberries and blueberries the most often. But, I can definitely do better at fuelling my training. The more I train, the more I allow myself to eat junk unfortunately.