Eat More
- 🐟Fatty fish — salmon, sardines, mackerel, tuna
- 🥬Leafy greens — spinach, kale, arugula, chard
- 🫐Berries — blueberries, strawberries, cherries
- 🫒Olive oil — extra virgin, as your main cooking oil
- 🌿Turmeric — pair with black pepper to boost absorption
- 🫚Ginger — in teas, stir fries, and smoothies
- 🥜Nuts — walnuts, almonds, pecans
- 🫘Beans & legumes — chickpeas, lentils, black beans
- 🍠Colorful vegetables — sweet potatoes, beets, broccoli
Limit These
- 🍬Processed sugar — soda, candy, sweetened cereals
- 🍞Refined carbs — white bread, white rice, pastries
- 🛢Vegetable/seed oils — corn, soybean, sunflower oil
- 🍔Fast food — high in omega-6 fats and trans fats
- 🥛Dairy (if sensitive) — monitor and adjust
- 🌾Gluten (if sensitive) — try a trial elimination
- 🥩Red & processed meat — limit to 1–2x per week
Every child is different. These are general anti-inflammatory principles, not medical advice.
Always work with your child's rheumatologist and care team before making major dietary changes.