1: Introduction Discover 7 anti-inflammatory Mediterranean diet changes to boost fiber, magnesium, and iron intake for improved health and wellness.

2: Whole Grains Swap refined grains for whole grains like quinoa and brown rice to increase fiber intake and reduce inflammation.

3: Fruits and Vegetables Load up on colorful fruits and veggies rich in antioxidants, fiber, and vitamins for a balanced diet and reduced inflammation.

4: Nuts and Seeds Incorporate nuts and seeds like almonds and flaxseeds into your daily meals for a dose of healthy fats, fiber, and magnesium.

5: Legumes Add beans, lentils, and chickpeas to your diet for a plant-based protein source high in fiber, magnesium, and iron.

6: Olive Oil Use extra virgin olive oil as your main cooking oil for its anti-inflammatory properties and high levels of monounsaturated fats.

7: Fish and Seafood Include fatty fish like salmon and mackerel in your diet for omega-3 fatty acids, protein, and inflammation-fighting benefits.

8: Herbs and Spices Season your meals with herbs and spices like turmeric, ginger, and cinnamon for added flavor and anti-inflammatory properties.

9: Balanced Meals Create balanced meals that incorporate these Mediterranean diet changes to increase fiber, magnesium, and iron intake for optimal health.