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Anti Inflammatory Diet
Try and eat certified organic foods as much as possible. This will decrease the toxic load on your body by eliminating pesticide, antibiotic and hormone residues. In addition, organic produce has been grown on enriched soils so they will be rich in vitamins and minerals. These minerals are needed for the plant to form its’ own natural sugars-this is why organic produce seems to taste sweeter! There is also no restriction on the amount of whole food you can eat. Enjoy!VEGETABLES
Foods to Enjoy
Experiment with a variety of vegetables-Try for a Rainbow assortment at each meal
which will provide different nutrients, preferably lightly steamed, water sautéed or baked
as this improves the utilization of the food nutrients allowing the GI mucosa to repair
itself. Minimize raw vegetables. Yams and sweet potato are not a nightshade
and are great substitutions for potato.
Foods to Avoid
Nightshade vegetables: Tomatoes, potatoes, eggplant
peppers, tobacco, corn and potato chips.
FRUITS
Foods to Enjoy
Preferably cooked or baked (i.e. apple sauce, baked pears) fresh berries (the best is cherries
and blueberries) and pineapple and papaya are high in Bromelain - a powerful anti-inflammatory.
Foods to Avoid
Oranges. Some people may have a problem with bananas.
GRAINS
Foods to Enjoy
Amaranth, buckwheat, millet, quinoa and rice Experiment with lentil pasta, rice crackers and .
millet porridge.
Foods to Avoid
Wheat and gluten grains can cause major inflammation Minimize oats, barley, spelt, rye, and kamut.
LEGUMES AND BEANS
Foods to Enjoy
All beans, peas and lentils
FISH
Foods to Enjoy
All fresh fish (Pacific wild salmon, mackerel, trout, sardines are the best sources of omega 3 which is a powerful anti-inflammatory! Ideally, fish is best baked, broiled, poached or steamed.
Foods to Avoid
Shellfish
CHICKEN, TURKEY, WILD GAME
Foods to Enjoy
Ideally free-range or organically raised Lamb, Duck, Rabbit, Quail and Emu.
Foods to Avoid
Avoid conventional Beef and pork (bacon) Try to have less than 3 eggs a week
DAIRY
Foods to Enjoy
Milk substitutes in small quantities, i.e. Soy, nut and rice milk
Foods to Avoid
Milk, cheese, cream, yogurt, ice cream
SEEDS AND NUTS
Foods to Enjoy
Almonds, walnuts, pecans, filberts, sesame, sunflower, flax, pumpkin seeds.
Try nut butters made from these and add chopped nuts to meals. Grind seeds in a coffee grinder.
Foods to Avoid
Pistachios, peanuts, cashews contain mold and should be avoided.
OILS AND FATS
Foods to Enjoy
Cook with olive, sesame or clarified butter. Omega 3 fats are anti-inflammatory: flax, fish oil, Hemp, and walnut Good omega 6 oils include: Hemp, evening primrose, pumpkin, almond and sesame.
Foods to Avoid
Margarine, shortening, commercial salad dressing and large amounts of butter
SPICES AND HERBS
Foods to Enjoy
Most fresh spices or herbs Turmeric and ginger have powerful anti-inflammatory action
Foods to Avoid
Cayenne, Paprika These are both peppers
SWEETENERS
Foods to Enjoy
Small amounts of honey, blackstrap molasses, rice syrup, maple syrup and stevia,
Foods to Avoid
White and Brown sugar, Nutrasweet, artificial Sweeteners. Chocolate
BEVERAGES
8-10 cups of water a day (filtered) stevia lemonade, herbal tea (try brewed
overnight in the fridge) yerba mate, green tea fresh veggie juice, coffee subs: Dandelion blend.
Foods to Avoid
Coffee, tea, alcohol, pop, sugar sweetened juice
ADDITIONAL INFORMATION:
Eat food that is as whole and as pure as possible. Avoid processed, canned and packaged foods. White food, such as white sugar, flour, pasta, bread and white potato is the most damaging.
There is wonderful tasty food in this plan so experiment and have fun
When dinning out: ask for the starch i.e. bread, pasta and potato to be held back and substituted with more greens. Try Japanese, Thai, Korean, East Indian, and Chinese food. They have most of the ingredients allowed in your diet.
Great restaurants that serve healthy fare: The Big Carrot Organic Juice Bar, Juice for Life, Le Commensal and The Vegetarian Restaurant.
