1: Boost fiber intake with whole grains like quinoa and oats for anti-inflammatory benefits.

2: Incorporate leafy greens like spinach and kale for magnesium, a key anti-inflammatory nutrient.

3: Choose legumes like lentils and chickpeas for both fiber and iron in your Mediterranean diet.

4: Nuts and seeds such as almonds and flaxseeds are rich in magnesium and fiber for inflammation.

5: Include fruits like berries and oranges for vitamin C, aiding iron absorption in the body.

6: Olive oil, a staple in the Mediterranean diet, is high in antioxidants to fight inflammation.

7: Lean proteins like fish and poultry provide essential nutrients like iron for anti-inflammatory effects.

8: Enjoy yogurt and cheese for probiotics and calcium, important for overall gut health.

9: Herbs and spices like turmeric and ginger can add flavor and anti-inflammatory benefits to dishes.

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