Anti-Inflammatory Diet Guidelines Inflammation is the root of many autoimmune and pain-related issues, and anti-inflammatory diet can be helpful for the prevention and treatment of these issues.
Fiber It is important to try to get 20-30 grams of fiber daily. Fiber helps to supply natural anti-inflammatory compounds to the body. Some great sources of fiber are: ● Lentils (15g per cup) ● Black Beans (15g per cup) ● Peas (8g per cup) ● Raspberries, Blackberries, Blueberries (8g per cup) ● Sweet Potatoes (8g per cup cooked) ● Avocado (7g per ½)
Alliums and Cruciferous Vegetables Alliums include garlic, onions, leeks and scallions. Try to incorporate these into meals 4+ times per week.
Cruciferous Vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Try to incorporate these into meals 4 times per week.
Omega 3s Try to have fish 2-3 times per week. Fish like salmon, mackerel, sardines, oysters, anchovies are all great. Also, include other foods like walnuts, beans (kidney, black, navy) and flax seeds. Omega 3s have been proven to be very powerful anti-inflammatories in the body, so eat these foods often!
Anti-Inflammatory Spices The best anti-inflammatory spices are turmeric, sage, cloves, cinnamon, garlic, rosemary and thyme. Try to include them in meals often, especially if you are eating a meal with red meat.
Reduce Saturated Fat, Refined Sugar and Dairy Try to keep saturated fat under 20 grams. Foods high in saturated fat include fried foods, red meat, eggs, and butter.
Refined sugars are found in pastries, desserts, soft drinks and baked goods (to name a few!).
Foods to Include Foods To Avoid
● Green Tea ● Coffee (limit to 1 cup per day if ● Apples and Berries (Blueberries, possible) Raspberries, Strawberries) ● Refined Sugar (found in cakes, ● Omega 3-rich foods listed above cookies, soda and other drinks, some ● Chia seeds and Flax seeds condiments) ● Coconut Oil and Extra Virgin Olive ● Vegetable Oils (sunflower, safflower, Oil corn and canola oils) ● Beans and Lentils ● Fried Foods ● Brown Rice, Barley, Oats, Quinoa, ● Refined Flours Millet ● Dairy ● Spinach, Artichokes, Kale, Brussels ● Red meat (it’s fine to eat just limit it Sprouts, Broccoli, Cauliflower to 2-3 times per week) ● Garlic, Onions, Leeks, Scallions ● Processed meat (lunch meat, ● Natural Sweeteners (Stevia, bologna, sausage, jerky) Coconut Sugar are two great ones) ● Gluten ● Alcohol (fine to have just limit to a few drinks per week) ● Fast Food