What is anti-inflammatory nutrition?

Lipedema is considered a chronic disease that involves, among other things, low-grade inflammation in adipose tissue. Although nutrition does not cure lipedema, many women report that certain dietary changes help them with pain, swelling, heaviness, and fluid retention. In addition, balanced nutrition can support energy, satiety, and maintaining a healthy body weight.

What do anti-inflammatory foods have in common?

Anti-inflammatory foods tend to be rich in antioxidants, dietary fiber, vitamins, minerals, and healthy fats. Many also contain polyphenols — plant compounds that may help cope with oxidative stress and inflammatory processes in the body.

Usually, these foods will be less processed, rich in natural components, and more supportive of blood sugar balance and lasting satiety.

Anti-inflammatory vegetables

Why can vegetables help with lipedema?

Vegetables form an important foundation in anti-inflammatory nutrition thanks to high content of dietary fiber, antioxidants, and plant components that may support reducing oxidative stress and inflammatory processes in the body.

Green vegetables

  • Spinach
  • Kale
  • Arugula
  • Romaine lettuce
  • Curly lettuce
  • Iceberg lettuce
  • Swiss chard
  • Bok choy
  • Beet greens
  • Watercress
  • Celery
  • Cucumber
  • Zucchini
  • Asparagus
  • Green beans
  • Parsley
  • Cilantro
  • Mint
  • Dill
  • Basil

Cruciferous vegetables

  • Broccoli
  • Cauliflower
  • White cabbage
  • Purple cabbage
  • Napa cabbage
  • Brussels sprouts
  • Kale
  • Kohlrabi
  • Arugula
  • Radish
  • Daikon

Colorful vegetables

  • Carrot
  • Sweet potato
  • Pumpkin
  • Butternut squash
  • Beet
  • Tomatoes
  • Cherry tomatoes
  • Red pepper
  • Orange pepper
  • Yellow pepper
  • Green pepper
  • Chili pepper
  • Yellow squash

Allium family vegetables

  • Garlic
  • Green garlic
  • White onion
  • Red onion
  • Green onion
  • Leek
  • Shallot

Anti-inflammatory fruits

Why can fruits help with lipedema?

Certain fruits are especially rich in antioxidants and vitamin C, which are important for supporting body tissues and blood vessel health.

Berries

  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries
  • Cranberries
  • Unsweetened cranberries

Vitamin C-rich fruits

  • Kiwi
  • Orange
  • Clementine
  • Mandarin
  • Grapefruit
  • Lemon
  • Lime
  • Pomelo
  • Pineapple
  • Guava
  • Strawberries

Other fruits with anti-inflammatory potential

  • Pomegranate
  • Cherries
  • Avocado
  • Green apple
  • Red apple
  • Pear
  • Peach
  • Nectarine
  • Plum
  • Apricot
  • Figs
  • Purple grapes in moderation

Healthy fats

Why can healthy fats help with lipedema?

Certain quality fats contain fatty acids and components that may support balancing inflammatory processes in the body and help with satiety.

  • Extra virgin olive oil
  • Avocado
  • Green olives
  • Black olives
  • Raw tahini
  • Almonds
  • Walnuts
  • Hazelnuts
  • Pecans
  • Pistachios
  • Chia seeds
  • Ground flax seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame
  • Natural almond butter without additives

Fish and omega-3 sources

Why can omega-3 help with lipedema?

Omega-3 has been widely researched in the context of supporting balance of inflammatory processes in the body, and therefore many incorporate rich sources as part of anti-inflammatory nutrition.

  • Salmon
  • Sardines
  • Mackerel
  • Herring
  • Trout
  • Anchovies
  • Tuna

Plant-based omega-3 sources

  • Chia seeds
  • Ground flax seeds
  • Walnuts

Anti-inflammatory spices and herbs

Why can spices help with lipedema?

One of the great advantages of spices and herbs is that they are easy to incorporate into almost any meal, and they contain plant components with anti-inflammatory potential.

Spices

  • Turmeric
  • Ginger
  • Cinnamon
  • Garlic
  • Cumin
  • Paprika
  • Smoked paprika
  • Za'atar
  • Curry
  • Cardamom
  • Cloves
  • Black pepper
  • Cayenne pepper
  • Chili

Herbs

  • Parsley
  • Cilantro
  • Mint
  • Basil
  • Dill
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Chives

Legumes

Why can legumes help with lipedema?

Legumes are rich in dietary fiber and protein, contribute to satiety, and may help balance blood sugar levels.

  • Green lentils
  • Black lentils
  • Red lentils
  • Chickpeas
  • White beans
  • Black beans
  • Kidney beans
  • Peas
  • Edamame
  • Fava beans
  • Cowpeas

Complex carbohydrates

Why is it important not to fear carbohydrates?

Anti-inflammatory nutrition is not necessarily low in carbohydrates. Complex carbohydrates are richer in dietary fiber and can be part of a balanced diet.

  • Oats
  • Quinoa
  • Buckwheat
  • Brown rice
  • Barley rice
  • Red rice
  • Sweet potato
  • Baked or boiled potato
  • Millet
  • Amaranth

Anti-inflammatory beverages and additions

  • Green tea
  • Matcha
  • Ginger tea
  • Turmeric tea
  • Hibiscus tea
  • Mint infusion
  • Water with lemon
  • Water with ginger
  • Quality cocoa in moderation
  • Dark chocolate 70% and above in moderation

Want to know which foods may actually increase inflammation in some women with lipedema? Also read the article:

Inflammatory foods worth limiting with lipedema