Two major dietary changes that dramatically reduced inflammation: cutting American dairy and gluten.

Why dairy is a problem:
Pasteurization heats milk to boiling, killing everything — including the good bacteria that naturally break down lactose (milk sugar). Without those bacteria, your body struggles to digest it. Before pasteurization existed, lactose intolerance was essentially unheard of.

Why gluten is a problem:
American wheat isn't GMO — but it has been selectively bred for centuries to produce larger grains, which happen to contain much higher concentrations of gluten. Gluten is also hidden in processed foods as an emulsifier.

Removing gluten led to nearly a 100% reduction in inflammation.

Bonus: Exercise also helps — physical activity triggers hormones that specifically target inflammation in the joints.