Anti-inflammatory diet plan — what the research actually shows

The four mechanisms, each with published evidence: (1) omega-3 to omega-6 ratio — most Western diets sit at 1:20, target is 1:4 or better, which means more fish/flax/chia and less sunflower/corn/soybean oil; (2) polyphenols — berries, dark chocolate, green tea, extra-virgin olive oil, herbs; (3) soluble fibre feeds short-chain-fatty-acid producing gut bacteria, which downregulate systemic inflammation; (4) reducing refined-carb spikes prevents the postprandial inflammation cascade. Volya's recipe catalog tags every dish with its omega-3 ALA and fibre per serving so you can see how each meal stacks.

Concrete 7-day plan from the catalog: Mon [anti-inflam-salmon-turmeric-bowl](/recipes/anti-inflam-salmon-turmeric-bowl), Tue [chia-pudding-chocolate-vanilla](/recipes/chia-pudding-chocolate-vanilla) breakfast + [mediterranean-chickpea-salad](/recipes/mediterranean-chickpea-salad) lunch, Wed [b12-power-overnight-oats](/recipes/b12-power-overnight-oats) + [lentil-coconut-curry](/recipes/lentil-coconut-curry), Thu [anti-inflam-green-soup](/recipes/anti-inflam-green-soup), Fri [tabbouleh-classic](/recipes/tabbouleh-classic) + grilled salmon, Sat [anti-inflam-golden-milk](/recipes/anti-inflam-golden-milk) + [buddha-bowl-classic-vegan](/recipes/buddha-bowl-classic-vegan), Sun any [vegan recipe](/recipes?diet=vegan). 5+ g omega-3 ALA daily, 25+ g fibre, zero refined carbs.