How you prepare food is just as important as what you eat. Certain cooking methods can either preserve or damage nutrients and influence how your body responds to meals.

Steaming and lightly sautéing vegetables help preserve water-soluble vitamins. Roasting at lower temperatures with healthy fats like olive oil can enhance flavor without creating inflammatory compounds. Pressure cooking legumes can reduce lectins and make them more digestible.

Avoid charring meats or using high heat with unstable oils, as this can produce advanced glycation end products (AGEs) and oxidized fats—both linked to inflammation. Instead, opt for gentle heat, slow-cooking, or baking when possible.

Aim for a calm and clean kitchen environment. Reducing stress around meal prep—keeping it joyful and manageable—can also improve digestion and overall health outcomes.