Ever since my colleague started showing up at the office with a little jar of kefir, blueberries, and homemade granola, I’ve been intrigued by her breakfast. It turns out, not only is this three-ingredient combination rich in anti-inflammatory and antioxidant properties, but it can also help to assuage the internal and external inflammation (like bloating and fluid retention) that so many of us experience.
“Since I’ve been eating it, my stomach is much less distended, and I’m more satiated,” she told me when I asked what prompted her to start whipping up these little jars. “Before, I would use coconut yogurt instead of kefir, and I’d feel hungry two hours after eating.”
Why this three-ingredient anti-inflammatory breakfast works
Kefir
Because kefir is a probiotic food, it helps to support the gut microbiome and improve digestion. “Eating kefir can help to control blood sugar levels,” says nutritionist Laura Parada, noting that the bacteria in kefir feeds on sugar, meaning it can help reduce the amount of sugar entering your bloodstream.
Berries
Blueberries, blackberries, raspberries… they’re all anti-inflammatory foods. As a bonus, they can be frozen before eating without losing their myriad benefits. Dr Vincent Mera particularly recommends blueberries, as they’re low in fat, protect against oxidation, and have “remarkable” anti-inflammatory power.
Dried fruits and nuts
Nuts like almonds and walnuts are particularly good for helping to control cholesterol and blood sugar. As nutritionists Alicia Salido and Raquel Santos from Clínica Neogenia explains: “Although almonds are more calorific (about 160 to 170 calories per 30 grams, which is about 20 to 25 almonds), eating them in moderation is suitable for most people. My friend loves to cook, so she makes a granola that incorporates walnuts, almonds, oats, and seeds, seasoned with spices, a little salt, and honey. She then bakes the mixture on a baking sheet for a few minutes. A quicker alternative is to replace the granola with chopped dried fruit. For extra deliciousness, add cinnamon and a square or two of melted dark chocolate.
One thing Parada wants to remind me of, though, is that an anti-inflammatory diet is just one part of a healthy lifestyle. As she says: “It should be combined with exercise (specifically, strength training), stress management, proper sleep hygiene and making sure we get enough vitamin D via sun exposure or through supplementation.”
