Anti-Inflammatory Diets

Anti-inflammatory diets can be an important tool in dealing with chronic disease. What does an anti-inflammatory diet look like?

You can use the search box to the right to search for Anti-Inflammatory Diet Recipes

Overall

• A natural whole foods diet that emphasizes fresh foods. It contains adequate amounts of protein, lots of vegetables, healthy grains and healthy oils (more later). It also emphasizes moderate eating, i.e. do not overeat.

Include

• A good source of protein such as fresh meats or protein-rich plant foods such as legumes, beans, lentils. There is some evidence that red-meats can increase inflammation primarily because of their higher iron content, so these should be eaten in moderation. If you eat meats, go for white meat (such as chicken) or wild fish (avoid tuna due to concerns with mercury). If you are vegetarian, make sure that you combine grains + beans/legumes to get complete protein. Egg whites are complete protein sources. I am not a fan of milk, cheese or dairy products-these could be eaten in moderation if you are sure you do not react to them. If it is difficult for you to obtain adequate protein, then consider supplementing with a rice, hemp or pea protein drink. Protein also helps you regulate your blood sugar to give you a more constant source of energy and to prevent sugar/junk food cravings.
• At least 2 cups of vegetables every single day. Aim for 4 cups if possible. Try to have an assortment of colored vegetables--dark green leafy (spinach, kale), yellow and orange from squashes and carrots, purples from eggplants, reds from beets. Cruciferous vegetables such as broccoli, kale, cabbages are excellent.
• A good source of fats. My favorite is organic extra virgin olive oil-many studies support its beneficial effects. It can be used for salads and sauteing; if you need an oil that is used for higher temperatures, coconut oil is a healthier choice. Avoid fried foods. Eliminate trans-fats/partially hydrogenated fats completely. Have some omega-3 fatty acids several times a week. Best food sources are wild salmon, sardines, anchovies; if this is not practical, a molecularly distilled fish oil is a good idea.
• Adequate amounts of water. Carry a water bottle if you must. Drink extra to prevent dehydration from excess coffee/caffeine consumption, alcohol, sports activities, airplane trips. Generally, I follow this formula: your weight in pounds divided by two = water needed per day in ounces (e.g. 150 lbs divided by 2 = 75 ounces, then add more if drinking coffee/alcohol, sports etc.)
• Include some fruit, but not too much. My favorites are nutrient and anti-oxidant dense ones such as blueberries and pomegranates.
• Healthy grains such as quinoa and brown rice. Many people are sensitive to wheat so eat wheat if you are sure you do not react to it.

Remove

• Sugar, soda, white flour and other empty calories. You can enjoy them from time to time of course, but always in moderation.
• Trans-fats or "partially hydrogenated fats" which are ubiquitous in packaged goods.
• Any extra calories, in other words, do not overeat!