Coffee contains polyphenols, but also activates blood sugar. Compromise by having one cup a day.
Grow your inner gut flora. Eat lots of greens, and also boost every day with a probiotic tablet, switching out the type of bacteria when you’ve used up the old jar. You want to expose yourself to many different kinds of good bacteria. Also eat extra yogurt or kefir every day. Experiment with kombucha, and choose some different kinds, like ginger, or turmeric. I like to eat a mini bowl of fermented vegetables at dinner also, but that may not be for everyone.Keep sugar levels down.
Another method is to figure out a new standard breakfast, which will probably be different from the way you used to eat. Breakfast buffets with bread, orange juice, sugary fruit yogurt, “regular” high-lactose milk, processed cereal, and marmalade - goodbye! Many of these products will give you a blood sugar rush or create other types of inflammation. Bread, even if it’s wholegrain, contains heavy gluten proteins that can give rise to low-grade inflammation.
I’ve also learned to eat the food on my plate a little differently. Now I always begin the meal with proteins, vegetables, and fats, and eat the complex carbohydrates, like sweet potato and quinoa, in the later part of the meal. That makes the insulin level rise more gradual, and satiety is signaled via the foods that are least inflammation-driving.
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