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
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


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


Dairy Beverages
Milk Sweetened drinks
Cheese Soft drinks
Cottage cream Alcohol
Ice cream Coffee
Yoghurt Caffeinated tea
Frozen yoghurt