Proven Anti-inflammatory Diet
According to Dr. Weil, founder of the Weil Foundation, and natural health guru, the following is the best anti-inflammatory diet. It also includes the servings you should eat when trying to both heal and prevent inflammation. (5) Should you have a sensitivity to wheat or dairy, however, you can omit these foods and opt for a suitable alternative.
Food Reason Amount
| Fruits (raspberries, strawberries, peaches, nectarines, oranges, plums, blackberries, blueberries, pink or red grapefruit, cherries, etc.) | Fruits are rich in flavonoids and carotenoids that have antioxidant and anti-inflammatory properties. Look for in-season, fresh fruit in a variety of colors. | 3-4 servings per day (1 medium-sized fruit, ½ cup chopped or ¼ cup dried) |
| Vegetables (raw or slightly cooked dark leafy greens like spinach, collard greens and chard, as well as cruciferous vegetables including broccoli, cabbage, Brussels sprouts, kale, and cauliflower carrots, beets, onions, peas, squashes and any sea vegetables like dulce and kelp. | Like fruit, vegetables are rich in flavonoids and carotenoids that have antioxidant and anti-inflammatory properties. Look for in-season, fresh vegetables in a variety of colors. | A minimum of 4-5 servings of vegetables a day (2 cups salad greens or ½ cup cooked, raw or juiced. |
| Whole and cracked grains (brown, basmati, and wild rice, buckwheat, groats, quinoa, barley, kamut and steel-cut oats. | Whole grains (those that are whole/intact or in large pieces and do not use whole wheat or flour). These types of grains digest more slowly avoiding blood sugar spikes that are known to promote inflammation | 3.5 servings per day one serving is equal to ½ cooked grains) |
| Pasta al-dente (Organic pasta or rice noodles, bean thread noodles, buckwheat noodles such as Japanese udon and soba noodles) | Al-dente (still slightly hard, not soggy) pasta has a lower glycemic index than fully cooked pasta so it will not spike blood sugar levels. | 2-3 servings per week (one serving is equal to ½ cup cooked pasta) |
| Beans and Legumes (Anasazi, Adzuki, and black beans as well as chick peas, black-eyed peas and lentils) | Beans are a good source of folic acid, magnesium, potassium and soluble fiber. Eat them well-cooked or pureed like hummus. They are a low-glycemic food. | 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes) |
| Healthy Fats (coconut oil for and cold pressed, extra virgin olive oil for cooking as well as walnut and hazelnut oils in dressings and sesame oil for stir-fry. Raw nuts like walnuts, avocados, and seeds such as flax and hemp. Cold water fish, omega-3 enhanced eggs) | Healthy fats include those rich in monounsaturated or omega-3 fats. Olive oil is a good source of polyphenols and antioxidants which have anti-inflammatory properties. (6) | 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts or 1 tbsp. of flaxseed or 1 ounce of avocado. |
| Fish and Seafood (Wild Alaskan salmon, herring, sardines and black cod | Fish is high in omega-3 fatty acids that have powerful anti-inflammatory properties. You can also take a molecularly distilled supplement that contains both EPA and DHA in 2-3 gram dosage | 2-6 servings per week (4 ounces of fish or seafood is equal to one serving) |
| Mushrooms (Shitake, enokidake, maitake, oyster andwild mushrooms when available) | Mushrooms contain compounds that enhance immune function. NOTE: never eat mushrooms raw and limit intake of commercial mushrooms such as button mushrooms | Unlimited |
| Other Sources of Protein (Organic cheese and yogurt, eggs, grass-fed lean meats, poultry) | Try to reduce your intake of animal foods. Choose omega-3 enriched eggs from birds fed flax seeds or organic eggs. For chicken, choose cage-free organic. Use dairy products sparingly and choose natural cheeses such as Swiss, Jarlsberg, and Parmesan) | 1-2 servings per week (1 ounce of cheese, 8-ounces of dairy, 1 egg, 3 ounces meat is equal to one serving) |
| Herbs and Spices (Turmeric, curry, ginger and garlic, chili peppers, cinnamon, basil, rosemary and thyme. | Spices have many healing properties. Turmeric and ginger, especially, are wonderful anti-inflammatory agents. | Unlimited |
| Tea (White, green and oolong teas) | Tea is high in catechins, which are potent antioxidants that reduce inflammation. | 2-4 cups daily |
| Healthy Sweets (unsweetened dried fruit, dark chocolate, fruit sorbet) | Dark chocolate provides polyphenols with antioxidant properties. Choose dark chocolate with a minimum 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts. | Sparingly |
| Probiotics and Fermented Foods (Kefir, kombucha, sauerkraut, unsweetened yogurt, tempeh, Kimchi, miso, pickles, buttermilk, natto) | Probiotics are live microorganisms that can restore your gut health and reduce inflammation. (7) When drinking kombucha, start slowly and only use store-made, raw versions to limit bacterial contamination (up to 8 ounces) (8) Some people have experienced side effects so speak to a nutritionist if you have concerns. | ¼ – ½ cup of fermented veggies, eaten with 1-3 meals per day, can have a dramatically beneficial impact on your health. (9) |
Inflammatory Foods to Avoid Completely:
- Processed foods
- Certain dairy (see above list)
- Processed meats
- Refined sugars
- Trans fats
- Gluten
- Soda
- Caffeine
- Alcohol
Other Tips
Drink plenty of filtered water as water helps flush toxins out of your body and keeps you hydrated. Try to reduce, if not eliminate all stressors in your life as much as possible. Make sure to get regular exercise and try things like meditation, aromatherapy, massage, and soothing music to relax your mind and body. And above all else, get enough sleep!
Bonus Recipes
Anti-inflammatory Turmeric Smoothie
Ingredients:
• ½ cup frozen pineapple or mango
• 1 banana
• 1 cup coconut milk
• 1 teaspoon chia seeds
• ½ teaspoon ginger
• ½ teaspoon cinnamon
• ½ teaspoon turmeric powder
• 1 teaspoon maca root powder (optional)
Directions:
Place all the ingredient in a blender and mix well until smooth. Drink immediately!
Apple and Kale Anti-Inflammatory Juice
Directions:
• 2 Green Apples
• 2 Kale leaves
• 2 Leaves Collard Greens
• 2 Knuckles of turmeric
• 1 Knuckle of Ginger
• ¼ Hemp Seed Oil
• 1 Tablespoon Apple Cider Vinegar
Directions:
Mix the turmeric, ginger, kale, and collard greens in a juicer. Pour the juice in a glass and add apple cider vinegar and hemp seed oil. Stir well, and enjoy!