Anti-Inflammatory Diet

Anti-Inflammatory Diet

Food to Include Food to Avoid

Fruit

Eat only 1 or 2 pieces of any of the following fruits a day and try and to eat mostly lower carbohydrate fruits (3 or 6%):

3% – cantaloupe, strawberries, melons, blueberries, raspberries, lemons and limes

6% – apriocts, blackberries, papaya, peaches, plus, kiwi

15%- apples, cherries, grapes, mangoes, pears, pineapple, pomegranate

20% – bananas, figs, prunes or any other dried fruit

Fruit

grapefruit and oranges

Veggies

It is best to try to eat mostly the low carbohydrate vegetables (3 or 6%):

3% – asparagus, bean sprouts, broccoli, cabbage, cauliflower, celery, swiss chard, cucumber, lettuce, radish, spinach, bok choy, mushrooms, arugula

6% – green beans, beets, brussel sprouts, kale, leeks, onion, pumpkin

15% – artichoke, green peas, squash, carrots

20%- yams

*all fresh raw, steamed, grilled, sauteed, roasted, or juiced

Veggies

Corn

Nightshade vegetables – white potatoes, tomatoes, eggplant and bell peppers

Starch (Breads & Cereals)

Eat 1-2 cups of cooked grains per day

rice (white, brown, sushi, wild), oats (gluten-free), quinoa (a surprisingly tasty grain, somewhat bland on its own, but served with a sauce or gravy — delicious), millet, tapioca, amaranth, buckwheat

Starch (Breads & Cereals)

corn, plus all gluten containing products including wheat, spelt, kamut, barley, rye

Legumes

all legumes including peas and lentils (except soybeans)

Legumes

soybeans, tofu, tempeh, soy milk, soy sauce, or any product containing soy

Nuts and Seeds

all nuts except peanuts – almonds, cashews, macadamia, walnuts, pumpkin seeds, brazil nuts, sunflower seeds, etc., — whole or as a nut butter

Nuts & Seeds

peanuts, peanut butter, and peanut oil

Meat and Fish

all fresh or frozen fish (except shellfish -with the exception of oysters from a clean source) such as salmon, halibut, sole, mahi mahi, cod, snapper, etc., (wild is better than farm raised fish) — chicken, turkey, wild game (venison, buffalo, elk, etc.), — with meat only eat organic, hormone & antibiotic free, free range, grass-fed (beef).

Fish and meat can be baked, steamed, poached or broiled.

Meats & Fish

tuna and swordfish, shellfish, cold cuts (unless they contain no nitrates) and canned meats.

All pork and pork products

Beef

Dairy products & substitutes

milk substitutes such as rice milk, oat milk, almond or other nut milk, and egg substitutes

Dairy products & substitutes

milk, cheese, cottage cheese, cream, butter, yogurt, ice cream, non-dairy creamers, soy milk, and eggs

Fats

cold pressed oils such as olive oil, flaxseed, canola, safflower, sunflower, coconut, sesame, walnut, hazelnut or pumpkin seed, butter (allowed if from organic grass fed cows)

Fats

margarine, butter, shortening, any processed or hydrogenated oils, peanut oil, mayonnaise

Beverages

filtered or distilled water, decaffeinated tea, decaffeinated green tea, herbal tea, pure fruit juices, kombucha, or mineral water

Beverages

sodas and soft drinks (including sugar-free), alcoholic beverages, coffee, tea, or any other caffeinated beverages, sweetened fruit juice

Sweet stuff

Dark chocolate (70%+), brown rice syrup (gluten-free), chicory syrup, stevia, blackstrap molasses, fruit sweeteners such as LoHan fruit, pure maple syrup, agave nectar, yacon syrup

Sweet stuff

white or brown sugar, high fructose corn syrup, honey, corn syrup, sweetners

Spices and condiments

vinegars (except grain source), wasabi, mustard, horseradish, pesto (cheese free) and all spices

Spices & Condiments

chocolate, ketchup, relish, soy sauce, BBQ sauce, chutney

  • It is recommended to primarily consume steamed vegetables as steaming improves the availability of the food nutrients allowing the gastro-intestinal muscosa to repair itself.  Use minimal raw vegetables except as in salad.
  • Drink a minimum of 6-8 glasses of water/herbal teas every day
  • Although some “sweet stuff” is allowed, try to keep these foods to a minimum as any increase in blood sugar can contribute to inflammation
  • Chew food sufficiently and be sure to relax when eating. Enjoy taking time to eat, time with loved ones. This allows for better digestion.
  • Do not drink too much water (or any liquid) with your meals as it makes digestion more difficult.
  • Foods should be organic whenever possible to minimize the negative effects that pesticides may have on your health.
  • Take time to educate yourself on how to properly soak, sprout, and cook your legumes and grains.
  • Include plenty of fermented foods in your diet to help maintain healthy gut flora (sauerkraut, kimchi, kefir, kombucha)
  • Utilize kombucha to help minimize the caffeine withdrawal often experienced for 2-3 days when stopping coffee consumption.
  • If cravings are something with you have, make sure to have something satisfying and filling on hand (hummus, carrots, lots of fruit, dates, raisins, etc)
  • When cooking meats, take your time. Use low temperature.
  • Local foods should always be a focus when possible.