Today I’m beginning a new series on reducing inflammation with anti-inflammatory foods, beverages, and herbs. In this first installment I highlight five surprising foods that support a lower-inflammatory state.
If you’re tired of hearing only about greens and berries, these selections will be a pleasant surprise. They’re delicious and support the body’s ability to reduce unnecessary inflammation.
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Table of Contents
- Why Do We Want to Reduce Inflammation?
- List of the 5 Surprising Anti-Inflammatory Foods
- What Makes Grass-Fed Butter Special?
- Meat and Poultry from Pastured Animals
- Naturally Fermented Vegetables
- Cultured Dairy
- Sourdough Spelt Bread and Sprouted Flour Bread
- Anti-Inflammatory Series
- Learn More About Traditional Foods
- The Modern Pioneer Cookbook
- Looking for Meat from Pastured Animals?
- Grind Your Own Flour with the Mockmill
- Masontops Mason Jar Fermentation Kit Discount Coupon
- Cultures for Health
- Download Your Free 36-Page Pantry List
- Join the Traditional Foods Kitchen Academy
- Kitchen Academy Videos
- Shop for items used in this blog post or video
Why Do We Want to Reduce Inflammation?
Reducing unnecessary inflammation matters because chronic inflammation damages cells and tissues and can contribute to disease. While acute inflammation is a healthy response to injury or infection—helping wounds heal—ongoing inflammation that persists day after day is harmful. Minimizing that persistent inflammation supports long-term health.
Disclaimer
Note: I am not a medical professional. The information here is for educational purposes and is not intended to diagnose or treat medical conditions. If you have health concerns or are considering changes to treatment, please consult a qualified healthcare provider.
- Mary’s Nest Website Disclaimer Text
List of the 5 Surprising Anti-Inflammatory Foods
Leafy greens and berries are excellent, but nutrient-dense traditional foods often deliver the biggest benefits for reducing inflammation. These foods supply key nutrients and support digestive health so your body can better absorb and use the vitamins and minerals from all the food you eat.
The 5 Surprising Anti-Inflammatory Foods
- Butter from Grass-Fed Cows
- Meat and Poultry from Pastured Animals
- Naturally Fermented Vegetables
- Cultured Dairy
- Sourdough Spelt Bread and Sprouted Flour Bread
You can make many of these foods at home, and recipes and videos linked below will show you how. If you’re starting out or short on time, you can also find good versions of these items at many grocery stores.
Surprised that grass-fed butter tops the list? Grass-fed butter is nutrient-rich and supports gut and overall health, which helps lower inflammation. Read on for details about each food and why it helps.
Update: The second video in this series covers anti-inflammatory drinks.
What Makes Grass-Fed Butter Special?
Grass-fed butter comes from cows that graze on pasture rather than being fed primarily grain. This difference in diet changes the butter’s nutrient profile. Grass-fed butter contains higher levels of beneficial compounds that can support a lower-inflammatory state, including:
- Omega-3 fatty acids
- Conjugated Linoleic Acid (CLA)
- Butyric acid
These nutrients play roles in reducing inflammation and supporting gut and metabolic health.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats found in cell membranes throughout the body. They help regulate inflammation and support cardiovascular and brain health. Including sources of omega-3s in the diet can reduce inflammatory markers and support overall wellness.
What is Conjugated Linoleic Acid?
Conjugated linoleic acid (CLA) is a fatty acid more abundant in the meat and dairy of grass-fed animals. Research indicates CLA has anti-inflammatory properties and can influence inflammatory signaling in the body.
What Is Butyric Acid?
Butyric acid is a short-chain fatty acid linked to gut health. It helps maintain the intestinal barrier and reduce gut inflammation, which is important for digestive disorders and for supporting overall immune balance.
Meat and Poultry from Pastured Animals
Meat and poultry from pasture-raised animals differ nutritionally from conventionally raised, grain-fed animals. Pastured animals typically yield meat with higher levels of omega-3s and CLA, nutrients associated with lower inflammation when included in a balanced diet.
Choosing pastured meats when possible can be a simple way to improve the nutrient quality of your meals.
Naturally Fermented Vegetables
Naturally fermented vegetables are made by submerging produce in a salt brine and allowing naturally occurring bacteria and yeasts to ferment the vegetables over days or weeks. The result is food rich in probiotics—beneficial bacteria that support digestive health.
Better gut health from probiotics can help reduce inflammation by improving nutrient absorption and supporting immune balance. Fermented vegetables like sauerkraut, kimchi, and fermented cucumbers are easy to incorporate into meals.
Making Fermented Vegetables at Home
Fermentation is simple: chop vegetables, pack them into a jar, cover them with salted water, and let them ferment at room temperature until they reach the flavor you like. Sauerkraut is a classic example and one of the most affordable probiotic foods to make at home.
More Fermented Vegetable Recipes
See all →
How to Make Sauerkraut with Oranges for a Vitamin C Boost
Team cabbage and oranges up for an amazing boost of this helpful vitamin.
How to Make a Sweet and Sour Fermented Cucumber Salad
This probiotic-rich recipe is a tasty way to boost your immune system.
Fermented Tomatoes Recipe – Fermented Cherry Tomatoes with Basil
Serve these delectable little mouthfuls with your next charcuterie platter!
Cultured Dairy
Cultured dairy—products like yogurt and kefir—are made by fermenting milk with beneficial bacteria. These foods contain live cultures that support digestion and may help reduce inflammation in some people.
Cultured dairy from pasture-raised animals tends to be richer in omega-3s, CLA, and butyric acid, all of which are associated with positive effects on inflammation and gut health.
Making Cultured Dairy at Home
Homemade cultured dairy is simple and cost-effective. You can make yogurt with just milk, a starter culture, and a warm place to ferment—no special machine required.
More Cultured Dairy Recipes
See all →
How L. Reuteri Can Transform Your Gut: My Chat with Dr. William Davis
Boost your gut health with Dr. Davis’ tips and my L. Reuteri Cultured Dairy recipe—help support digestion, mood, and more from the inside out!
Answering Your Top Traditional Foods Questions: Baking Tips and More!
I chat about baking, L. Reuteri yogurt, pantry essentials, avocado oil, and more!
Everything You Ever Wanted to Know about L. Reuteri Super Yogurt
Learn more about Limosilactobacillus reuteri as I answer questions from my viewers about this super yogurt.
Sourdough Spelt Bread and Sprouted Flour Bread
Sourdough has surged in popularity, and research explains part of the reason: sourdough fermentation can make bread easier to digest. In particular, sourdough made with ancient grains like spelt has shown antioxidant and anti-inflammatory benefits compared with some conventional breads.
Making Sourdough Spelt Bread at Home
Once you have a sourdough starter, you can bake a variety of loaves. Sourdough spelt bread is a great recipe to add to your baking list for its digestibility and potential anti-inflammatory attributes.
Making Sprouted Flour Bread at Home
Sprouting and milling grain into flour is a more involved process but yields a flour that many find easier to digest. If you don’t have time to sprout and mill your own grain, many supermarkets sell sprouted grain breads—check labels for quality ingredients.
Anti-Inflammatory Series
Watch for the next post in this series, which will cover five surprising anti-inflammatory beverages. Subscribe to the newsletter or the YouTube channel to receive notifications when new videos and posts go live.
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Learn More About Traditional Foods
If you want a printed collection of traditional foods recipes and techniques, consider my cookbook, The Modern Pioneer Cookbook, which includes seasonal recipes and step-by-step guidance for cooking from scratch.
Order YOUR COPY Now!
The Modern Pioneer Cookbook
Seasonal ingredients, traditional techniques, and nourishing recipes. Over 85 traditional, from-scratch recipes! Use simple ingredients and time-honored methods to cook with confidence.
Looking for Meat from Pastured Animals?
If pastured meats are hard to find locally, online retailers offer grass-fed and pastured options. I’ve used US Wellness Meats and have been happy with the product quality.
- US Wellness Meats Unboxing – Beef Bones for Bone Broth
Grind Your Own Flour with the Mockmill
Grinding your own grain yields fresher flour and better flavor. After researching electric grain mills, I chose a Mockmill for its quality and versatility. It grinds whole spelt and other grains from fine to coarse and makes it easy to bake with freshly milled flour.
Masontops Mason Jar Fermentation Kit Discount Coupon
You don’t need special equipment to ferment, but a kit like Masontops can simplify the process and make home ferments more consistent. I’ve demonstrated the kit and find it helpful for beginners and seasoned fermenters alike.
- Masontops Unboxing – Fermentation Made Easy
Cultures for Health
Cultures for Health supplies starter cultures for kefir, yogurt, cheese, and other fermented foods. Using a reliable starter can help you make consistent, flavorful cultured dairy and ferments at home.
- Cultures for Health – Starter cultures and supplies
Download Your Free 36-Page Pantry List
For a comprehensive inventory of traditional foods to make or buy, download the free 36-page Traditional Foods Pantry List. It includes recipe links, helpful articles, and resources to build a nourishing pantry.
- FREE 36 Page Traditional Foods Pantry List – Printable
Join the Traditional Foods Kitchen Academy
If you want more in-depth traditional foods videos, consider joining the Traditional Foods Kitchen Academy for exclusive content, members-only perks, and bonus videos.
Kitchen Academy Videos
See all →
A Sweet Season of Celebration and New Beginnings with The Maslin Method Baking School Series
Celebrate the close of a heartfelt book tour and the exciting launch of The Maslin Method Baking School for traditional baking.
Why We Should Incorporate Mackerel Into Our Diet
Easy and nourishing ways to enjoy mackerel in your meals.
The Gentle Power of Fermented Beverages—All Year Long
Learn how fermented beverages gently support digestion year-round, shifting with the seasons to nourish the gut through traditional, living drinks.
Shop for items used in this blog post or video
Favorite Kitchen Supplies
- Favorite Aprons
- Spice Grinder
- Countertop Burner
- Handheld Vacuum Sealing System
- Vacuum Lids
- Whisk
- Silica Gel Packets
- Cast Iron Dutch Oven
- 8-Quart Slow-Cooker
- Fat Separator
- Flour Sack Towels
- pH Strips
Recommended Reading
- The Modern Pioneer Cookbook
- Nourishing Traditions