Embracing Anti-Inflammatory Diets for Better Health with CKD
The Final Part of Our 4-Part Series
Welcome to the last installment of our 4-part series! Over the past few weeks, we’ve explored how chronic inflammation can affect kidney health, especially for those with Chronic Kidney Disease (CKD). In this final part, we’re diving deep into the importance of anti-inflammatory diets—not just for managing inflammation but also for enhancing overall well-being, particularly for those dealing with CKD.
The Foundation of an Anti-Inflammatory Life
Think of your diet not as a set of rules, but as a framework for wellness. A truly beneficial, anti-inflammatory lifestyle is built on abundance, not deprivation. It's about what you add to your plate, not just what you take away.
Here’s the philosophy:
Move away from the monotonous and empty. Your diet should be colorful, varied, and deeply satisfying.
Embrace nutrient-dense, whole foods. Swap out pro-inflammatory and ultra-processed products for ingredients your body recognizes and loves.
Listen to your body's signals. Instead of constant eating, which can spike glucose levels, embrace metabolic breaks and mindful eating.
Find joy in your food. A healthy relationship with eating is just as important as the food itself.
Support your gut. A balanced microbiota is your secret weapon against inflammation.
What Are the Pro-inflammatory Foods to Avoid?
Some foods are known to increase inflammation in the body, which can be detrimental for those with CKD. Here’s a list of pro-inflammatory foods to steer clear of:
Sugar and Artificial Sweeteners: These substances cause spikes in blood sugar and contribute to systemic inflammation.
Refined Flours: Similar to sugar, these foods can cause rapid increases in blood glucose levels and promote inflammation.
Hydrogenated Fats: Often found in processed foods, these fats are highly inflammatory and should be avoided.
Ultra-processed Foods: Foods high in additives, preservatives, and artificial ingredients can worsen inflammation and should be limited.
Cow’s Milk Dairy: For some, dairy products from cows can trigger inflammation. If you’re sensitive, it’s best to avoid them.
Alcohol and Carbonated Drinks: These beverages can disturb your metabolism and increase inflammation.
What Are the Anti-inflammatory Foods You Should Include?
To help reduce inflammation and support your kidneys, focus on incorporating these anti-inflammatory foods into your meals:
Fruits: Rich in vitamins, antioxidants, and fiber. They’re key to reducing inflammation but be mindful of sweet varieties that could spike blood sugar.
Pseudocereals: Quinoa, amaranth, buckwheat, and spelt are excellent alternatives to wheat and are more friendly to your blood sugar.
Healthy Fats: Foods like avocado, olive oil, nuts, and fatty fish (such as salmon) help reduce inflammation.
Good Processed Foods: Look for quality items like natural yogurt, kefir, anchovies in vinegar, and vegetable-based creams.
Fermented Foods: Go for fermented products like kefir, miso, sauerkraut, tempeh, and goat/sheep dairy yogurt for probiotics.
Prebiotic Foods: These are essential for gut health and include garlic, onions, asparagus, apples, berries, mushrooms, chia seeds, and flaxseeds.
Key Lifestyle Habits to Reduce Inflammation
It’s not just about food. Adopting healthy habits can help support your anti-inflammatory diet:
Don’t Overcook Your Food: Overcooking can strip away vital nutrients.
Avoid Liquids During Meals: Drinking liquids with meals can dilute stomach acid, making digestion less efficient.
Eat Slowly: Chew your food thoroughly and give your body time to digest.
Get Enough Vitamin D: Spend time outside in the morning or evening to boost your vitamin D levels naturally.
Rest and Exercise: A balanced combination of rest and regular physical activity can help manage inflammation.
Practice Fasting: Consider a 12-hour fasting period between dinner and breakfast to give your body time to reset.
Ready to Put It All Into Practice?
Feeling inspired to start your anti-inflammatory journey? We've designed a program to make it easy and delicious.
Starting July 7th, we are launching our 4-Week Anti-Inflammatory Diet Program, created specifically for individuals with CKD stages 3 and 4.
If you’re ready to take the next step, simply download our MetaSano app from your app store or visit us at
After downloading the app, go to the "Recipe" section and sign up for the 1-month program!
Ewerton Lopes - Living with CKD since 2016
CEO of MetaSano
Integrative Nutrition Specialist
Kidney Health Coach
Member of the Quebec Nephrology Society
Gerontologist