Anti-Inflammatory Diet

Anti-Inflammatory Diet

Try and eat only organically grown foods as they reportedly have 2-5x more nutrients and it will decrease exposure to pesticides. There is no restriction on the amount of foods you can eat. The foods listed are only examples of foods to eat. Try to compose meals of approximately 40% carbohydrates, 30% protein and 30% healthy fats. Plan your meal times ahead of time and try to create at least 10 recipes you enjoy.

Steamed vegetables:

• The primary reason for using steamed vegetables is to improve the utilization orthe availability of food nutrients – enabling the GI mucosa to repair itself. Use minimal raw vegetables except as a salad. Include at least 1 green vegetable daily.
• Eat a variety of any and all vegetables (except tomatoes, potatoes, peppers, and eggplant) that you can tolerate. It is best to try and eat mostly the lower carbohydrate (3%, 6%) vegetables. For example: 3% – asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce (red, green, romaine), mustard greens, parsley, radish, spinach, watercress. 6% – string beans, beets, Bok Choy, brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, pumpkin, rutabaga, turnip, zucchini. 15% – artichoke, parsnip, green peas, squash, carrot 20+% – yam

Grains:

• Eat one to two cups of cooked non-gluten grains per day (of those you tolerate), unless you have indications of high insulin levels, such as: being overweight, high blood pressure, high cholesterol or diabetes.
• Allowed grains include: amaranth, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, and teff.
• Other examples of grain foods that may be eaten are rice crisps, rice cakes, kamut cakes, rice pasta, and millet bread .

Legumes:

• Eat a variety of any legumes that you are able to tolerate. Soak for 24-48 hours and cook slowly: Split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki and azuki beans

Fish:

• Poach, bake, steam, or broil deep-sea ocean (vs. farmed) fish (cod, croaker, haddock, halibut, pollock, sardines, sole, summer flounder, tilapia, wild Pacific salmon) is preferred – try to limit shellfish (shrimp, lobster, crab, clam).

Chicken/Turkey:

• Eat only the meat & not the skin of free – range or organically grown chicken/turkey. Bake, broil, steam (eat according to your body’s tolerance)

Meat:

• All free-range, grass-fed animals including lamb, buffalo, venison, elk and beef are okay. Please note, if your body does not digest meat well, then use other protein sources.