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 Proteins |
|---|---|
| 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 | Animal Protein |
|---|---|
| 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 | |
| Kidney Bean |
| Spices | Miscellaneous |
|---|---|
| Cayenne pepper | Vinegar |
| Chilli | Soy sauce |
| Paprika | Chocolate |
| Blueberries | |
| Cherries | |
| Custard Fruit | |
| Kiwi | |
| Mango | |
| Mulberries | |
| Paw Paw | |
| Peaches |
| Meats | Fats |
|---|---|
| Beef | Margarines |
| Pork | Butter |
| Processed meat | Shortening/td> |
| Eggs | Canola |
| Shellfish | Sunflower |
| Smoked foods | Grape seed |
| Canned fish | Vegetable oil |
| Dill | Mayonnaise |
| Dry Mustard | |
| Fennel | |
| Garlic | |
| Ginger |
| Grains | Breads/cereals |
|---|---|
| Barley | Barley |
| Corn | Kamut |
| Kamut | Oates |
| Oates | Rye |
| Rye | Spelt |
| Spelt | Wheat |
| Wheat |
| Dairy | Beverages |
|---|---|
| Milk | Sweetened drinks |
| Cheese | Soft drinks |
| Cottage cream | Alcohol/td> |
| Ice cream | Coffee |
| Yoghurt | Caffeinated tea |
| ozen yoghurt | |
| Butter |