Modern life moves fast and brings plenty of stress, so making some dietary adjustments could help—especially if you’re experiencing certain symptoms. Nutritionist Nelly Victoria Gutierrez explains, “If you deal with ongoing fatigue, digestive issues, joint pain, frequent allergies, mood swings, skin problems like rosacea or acne, brain fog, or hormonal imbalances, your body is likely struggling with inflammation.”

If this sounds familiar, you’re not alone. For years, I’ve battled digestive problems—colitis, constipation, and heartburn. While I’d heard an anti-inflammatory diet might help, I never fully committed to trying it. (Yes, I know.)

That changed earlier this year when I joined SHA’s Rebalance & Energize program in Cancun. During my five-day stay at the wellness center, I not only learned about the benefits of an anti-inflammatory diet—I actually felt them.

Though I arrived skeptical, by the end of the program, my digestion, mood, skin, and allergies had noticeably improved. Sure, the program’s focus on sleep, acupuncture, and massage helped, but the biggest long-term change came from the dietary adjustments I learned. Below, I’ll share what I discovered—and how you can apply it to your own life.

### The Benefits of an Anti-Inflammatory Diet
Gutierrez explains, “An anti-inflammatory diet enhances cellular function and reduces chronic low-grade inflammation. It lowers oxidative stress, improves hormonal and immune communication, and can lead to better focus, deeper sleep, less bloating, reduced pain, improved metabolism, easier weight management, and healthier aging.” Other benefits include:

– Stronger immune and digestive function
– Balanced hormones
– More energy and mental clarity
– Lower risk of heart disease, metabolic disorders, and autoimmune conditions
– Healthier skin, joints, and mental well-being
– A more diverse gut microbiome

### Foods to Avoid
This diet isn’t just about what you eat—it’s also about what you don’t eat. Inflammatory or hard-to-digest foods to cut out include:

– Refined sugar and white flour
– Ultra-processed foods
– Conventional dairy
– Alcohol
– Artificial colors and flavors
– Trans fats (like margarine)
– Cured meats and sausages
– Sodas, refined grains, fast food
– Excess caffeine and energy drinks

### Anti-Inflammatory Foods to Eat
While anti-inflammatory diets vary, most emphasize:

– Omega-3s (fatty fish, flaxseeds, chia seeds)
– Antioxidants (berries, leafy greens, colorful veggies)
– Fiber, probiotics, and prebiotics (fermented foods, whole grains)
– Healing spices (turmeric, ginger, cinnamon)
– Nutrient-dense herbs (parsley, cilantro, mint)

Examples of anti-inflammatory foods:
– Broccoli, Brussels sprouts, cauliflower
– Carrots, red peppers, sweet potatoes
– Flaxseeds, chia seeds
– Olive oil
– Spinach, kale, arugula
– Almonds, walnuts
– Salmon, mackerel, tuna, sardines
– Strawberries, blueberries, cherries, oranges
– Green tea, matcha
– Cacao
– Tomatoes, avocado, cucumbers
– Quinoa, brown rice, whole oats
– Kimchi, sauerkraut, yogurt

Sample anti-inflammatory breakfasts from SHA:
– Baked oatmeal with apple, cinnamon, and turmeric
– Chia pudding with plant-based milk and berries
– Rice porridge with cooked pear and almonds
– Coconut yogurt with plum compote and flaxseeds
– Rice toast with avocado and arugula

### How Long Until You See Results?
Gutierrez says benefits can appear quickly—especially if you avoid inflammatory foods, stay hydrated, and rest well. “Some people notice changes in as little as three days…” (Rest of the text continues as before.)”You’ll notice better energy and digestion right away,” she explains. But the real benefits build over time. “After three to four weeks, you’ll see reduced inflammation—less swelling, joint pain, and skin issues,” she adds. “Stick with it for two to three months, and you’ll experience lasting improvements in metabolism, cholesterol levels, hormone balance, immune function, and body composition.”

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