Everyone is unique and there’ s not really one size fits all diets. This anti-inflammatory diet guideline summary is a standard one that is then modified depending on the individual’s needs, gut health, pain level, etc.
Anti-Inflammatory Diet Guidelines
Try and eat only the following organically grown foods for the next 28 days. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Any food that is an allergen must also be avoided due to the inflammatory component of allergens.
Steaming veggies improves the utilization of the food substances and reduces the initiating residue in the gut, allowing the GI mucosa to restore itself. Use minimal raw vegetables except as a salad.
Eat a variety of any and all vegetables (except tomatoes, potatoes) that you tolerate. Yams, sweet potatoes, squash are allowed. Add your favorite spices to enhance the taste of these vegetables.
Do not use aluminum cookware.
Eat one to two cups of cooked grains per day of those you can tolerate.
Allowed grains are: millet, basmati or brown rice, quinoa, amaranth, oatmeal, barley, buckwheat, rye, teff
Other grain foods that may be eaten are rice crisps and wasa crackers
Eat a variety of any legumes that you are able to tolerate: split peas, lentils, kidney beans, pinto beans, soy beans, mung beans, garbanzo beans, aduki and azuki beans.
Deep-sea fish (salmon, halibut, cod, sardines, tuna, mackerel) is preferred – no shellfish
The fish should be poached, baked, steamed, or broiled.
Eat only white meat and do not eat the skin.
The free-range or organically grown chicken/turkey should be baked, broiled, or steamed.
Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).
Very small amounts of maple syrup, rice /barley syrup, honey or stevia(1/4tsp=1c.sugar).
Absolutely no sugar, NutraSweet, or any other sweetener is allowed.
For butter, whip 1 pd butter and 1 cup extra virgin olive oil.
Incorporate 2 Tbsp of Flaxseed oil / Udo’s oil into diet/day.
Herbal Teas & Good Water to Drink
Minimum of 6-8 glasses of spring, bottled, filtered or reverse osmosis water/day
Herbal teas – 2-4/day – best taken in evening and sipped slowly.
For the time being, avoid the following inflammatory foods:
Milk, cheese, eggs
All wheat products, including breads
All caffeinated teas, coffee
Peanuts and peanut butter
Red meat – esp. pork
Fried and processed foods