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 |