Michiko Tomioka, a nutritionist from Nara, Japan, highlights the importance of anti-inflammatory foods in promoting overall health and well-being. She explains that chronic inflammation can adversely affect cognitive function and contribute to diseases such as arthritis, heart disease, diabetes, and some cancers. Tomioka advocates for a plant-based diet rooted in traditional Japanese foods that are rich in nutrients to help reduce inflammation, boost the immune system, and increase energy levels.

Among the seven essential anti-inflammatory foods she recommends, konjac stands out as a low-calorie root vegetable jelly that aids digestion due to its high soluble fiber content. Burdock root, known as gobo in Japan, is another favorite thanks to its inulin fiber, which supports gut health. Seaweed varieties like nori and wakame provide minerals, fiber, vitamins, and polyphenols that fight inflammation, making them staples in Japanese cuisine and increasingly accessible in Western grocery stores.

Fermented foods such as miso, natto, and nukazuke bring probiotics and prebiotics to the diet, further supporting digestion and bone health with nutrients like vitamin K2. Dried bonito flakes, derived from traditionally fermented skipjack tuna, impart a rich umami flavor and are used in broths and dishes to enhance taste while offering protein. Mushrooms, including shiitake and maitake, contribute fiber, protein, and antioxidants while being low in calories.

Green tea is a daily ritual for Tomioka and is prized for its antioxidant properties that aid immune and metabolic functions without adding calories. She enjoys preparing matcha through traditional ceremonies, which bring her joy and peace. Her approach combines these foods to create well-rounded, nutrient-dense meals that help people manage inflammation and maintain vitality, all while encouraging consultation with healthcare professionals before significant dietary changes.