Anti-Inflammatory Nutrition

What you eat directly affects brain inflammation. Focus on these principles throughout your recovery.

Eat More Of These

🐟

Fatty Fish

Salmon, sardines, mackerel — 2–3x per week for DHA/EPA

🥬

Dark Leafy Greens

Spinach, arugula, kale — eat daily

🫐

Berries

Wild blueberries, raspberries — powerful antioxidants

🥑

Healthy Fats

Avocado, olive oil, walnuts, almonds

🫚

Turmeric & Ginger

Add to meals — natural anti-inflammatory compounds

🥚

Eggs

Whole eggs with yolk — choline supports brain repair

🥦

Colorful Vegetables

Broccoli, bell peppers, beets — wide nutrient range

🫙

Fermented Foods

Sauerkraut, kimchi — gut health drives inflammation

Avoid or Minimize

🍬

Added Sugar

Spikes blood sugar and worsens neuroinflammation

🌽

Seed Oils

Canola, soybean, corn oil — high in inflammatory omega-6

🍞

Refined Carbs

White bread, pasta, processed snacks

🥤

Alcohol

Disrupts sleep and delays brain healing

🍔

Fried & Fast Food

Trans fats and oxidized oils increase brain inflammation

This is general wellness guidance, not medical nutrition therapy. Consult a registered dietitian for personalized advice.