November 17, 2020
Anti-Inflammatory Diet Guide
In recent years, scientists have discovered a strong link between illness and inflammation, in fact so many chronic diseases are the results of inflammation and most inflammation begins in the gut.
Eating an anti-inflammatory diet can calm down inflammation in your digestive tract allowing you to absorb your nutrients better, improve your digestive function and your health in general.
The following are a guide, initially try and start with the 90/10 rule and once inflammation is under control ease back to 80/20. Minimising dairy, gluten, red meat, sugar and processed foods is key to getting inflammation under control.
Anti-Inflammatory foods to increase in your diet
| Vegetables (organic if possible) | |
|---|---|
| Alfalfa sprouts | Lettuce |
| Artichoke | Okra |
| Avocado | Onion |
| Bok choy | Parsnip |
| Broccoli | Radish |
| Carrots | Sea vegetables |
| Celery | Seaweed/kelp |
| Cucumber | Snow peas |
| Endive | Turnip |
| Green beans | Watercress |
| Leek | Zucchini |
| Fruits | Spices | ||
|---|---|---|---|
| Apple | Persimmon | Anise | Marjoram |
| Apricot | Pineapples | Basil | Oregano |
| Banana | Plum | Bay Leaf | Parsley |
| Blueberries | Prunes | Cardamom | Rosemary |
| Cherries | Raspberries | Celery Seed | Saffron |
| Custard Fruit | Strawberries | Cinnamon | Tarragon |
| Kiwi | Cumin | Thyme | |
| Mango | Dill | Turmeric | |
| Mulberries | Dry Mustard | ||
| Paw Paw | Fennel | ||
| Peaches | Garlic | ||
| Pear | Ginger | ||
| Nuts, seeds, oil dressings | Plant protein |
|---|---|
| Almond | Adzuki bean |
| Cashew | Black eyed pea |
| Hazel Nut | Broad Bean |
| Pecan Nut | Chickpea |
| Pine Nut | Kidney bean |
| Pumpkin seeds | Lima Bean |
| Cold-pressed olive-oil | Peas |
| Macadamia Oil | Pinto bean |
| Apple Cider Vinegar | Turtle bean |
| Fish | Meats |
|---|---|
| Garfish | Organic chicken |
| Gem | Organic lamb |
| Ling | Wild kangaroo |
| Snapper | Wild rabbit |
| Mackerel | Wild quail |
| Perch | Wild goat |
| Sardine | |
| Whiting | |
| Wild Barramundi | |
| Wild Salmon | |
| Wild Trout | |
| All small, non-farmed fish |
| Unrefined whole grains |
|---|
| Quinoa (all colours) |
| Brown biodynamic rice |
| Brown rice breads, pastas, noodles and crackers |
| Wholegrain millet pastas and noodles |
| PBuckwheat grain, breads and pancakes |
Anti-Inflammatory foods to exclude / minimise
| Vegetables | Fruits |
|---|---|
| Canned vegetables | All citrus fruits |
| Nightshade Family | Orange |
| Tomato | Lemon |
| Potato | Grapefruit |
| Capsicum | Lime |
| Eggplant | Grapes |
| Red, Green and Yellow Peppers | Fruit drinks |
| Dried fruit | |
| Zucchini |
| Nuts and seeds | Sweeteners |
|---|---|
| Peanuts | White/brown sugar |
| Pistachios | Honey |
| Peanut Butter | Maple syrup |
| Corn syrup |
| Spices | Miscellaneous |
|---|---|
| Cayenne pepper | Vinegar |
| Chilli | Soy sauce |
| Paprika | Chocolate |
| Meats | Fats | Grains |
|---|---|---|
| Beef | Margarines | Barley |
| Pork | Butter | Corn |
| Processed meat | Shortening | Kamut |
| Eggs | Canola | Oates |
| Shellfish | Sunflower | Rye |
| Smoked foods | Grape seed | Spelt |
| Canned fish | Vegetable oil | Wheat |
| Mayonnaise |
| Dairy | Beverages |
|---|---|
| Milk | Sweetened drinks |
| Cheese | Soft drinks |
| Cottage cream | Alcohol |
| Ice cream | Coffee |
| Yoghurt | Caffeinated tea |
| Frozen yoghurt | |
| Butter |