Anti-Inflammatory Diet

In general, focus on eating and drinking whole foods, such as:

• A wide variety of vegetables and fruits, including berries.  Try to eat multiple colors every day.
• Fatty fish (salmon, mackerel, sardines, etc.)
• Eggs
• Nuts and seeds (almonds, walnuts, flaxseeds, etc.)
• Whole grains (brown rice, quinoa, oats, etc.)
• Healthy fats (olive oil, avocado oil, avocados, etc.)
• Legumes (lentils, chickpeas, black beans, etc.)
• Probiotic foods (yogurt, kefir, sauerkraut, kimchi, etc.)
• Spices (turmeric, ginger, garlic, cinnamon, etc.).
• Green tea
• Herbal teas (chamomile, peppermint, etc.)
• Dark chocolate (70% cocoa or higher) in moderation when you want a sweet treat

‍

Avoid sweets, such as:

• Sweetened beverages (soda, energy drinks, bottled/canned tea drinks, sports drinks, fruit juices, etc.)
• Artificial sweeteners, including "diet" and "zero-sugar" products
• Candy, desserts, and commercial baked goods

Read labels to avoid refined foods and oils, such as:

• Refined vegetable oils (including corn, soybean, and sunflower oil)
• Refined grains (white bread, white rice, pastries, etc.)

Avoid processed foods, such as:

• Deep-fried foods
• Processed meats (sausages, hot dogs, deli meats, etc.)
• Processed snacks (chips, crackers, sugary cereals, etc.)
• Most fast food

As much as you can, minimize:

• Alcohol
• Red meat
• Dairy products.  Some people experience inflammation from dairy products, especially if they're lactose intolerant or sensitive to dairy.

‍

To get the most nutrients from your food, use these cooking methods:
1) Baking
2) Steaming
3) Stir-frying or sauteing
4) Poaching
5) Pressure cooking

Limit these methods:
1) Deep-frying
2) Grilling meat, especially over direct heat

‍

Changing your diet is hard.  Finding a balance you can live with makes it easier to stick with the changes in the long run.

Following the 80/20 rule can help reduce stress about trying to eat a "perfect" diet.

• Aim to make healthier choices about 80-90% of the time.
• Feel free to stray from the plan the other 10-20% of the time.

If you're still having trouble, try these tips:

• Not ready to cut out an inflammatory food?  Add a healthier food to it instead (for instance, add vegetables to your pizza).
• Make small changes each week.  For example, if you usually have a cheeseburger for lunch, add tomato and lettuce one week.  Switch to a deli sandwich with veggies the next week, then swap in a hummus wrap the following week.

You may not see changes right away, but if you keep at it, you'll soon notice you feel better, typically within a few months.

‍

If you've made lifestyle changes and feel like you need extra support, supplements may help.  There isn't one right supplement for every person or every condition, so talk to your provider about the best choice for you.  

Common supplements used to help fight inflammation include:

• Turmeric (either with black pepper or as Meriva)
• Resveratrol
• Ginger
• Fish oil

‍