The Anti-Inflammatory Diet

The basis of anti-inflammatory eating is to lower inflammation of any kind caused by foods.  Avoidance of certain foods or food groups helps to lower inflammation as well as increasing intake of other food groups. 

In general protein and fats from monounsaturated and omega-3 sources do not trigger inflammation, and aid in lowering inflammation.  Carbohydrates that are in their purest forms such as fruits, vegetables and certain types of whole grains are thought to keep inflammation to a minimum.  Organic produce is preferred.

Starchy processed carbohydrates, omega-6 fats (see below) and trans fats (hydrogenated fats that are used in foods to increase shelf life) increase inflammation and should be avoided or minimized.

Dairy products should be organic to avoid hormones which increase inflammation.

Protein Choices:

Choose a variety each week from the following foods:

Protein does not create inflammation in the body since there is little insulin response when we consume protein-rich foods.  Types of protein that exist are:

• Lean Red Meat Choices (grass-fed preferred) – filet mignon, 7-15% ground meat, top sirloin, eye of the round, etc.

• Lamb/Pork/Veal – lean cuts

• Chicken/Turkey – skinless poultry, skinless thigh meat

• Fish – freshwater fish, shellfish, *salmon or other fatty fish, light tuna in water (wild fish preferred over farm raised)

• Eggs – organic free range preferred

• Cheese (grass-fed preferred) – hard European or other good quality hard cheeses

• Beans – garbanzo/chickpeas, kidney, pinto, black

• Cottage Cheese/Ricotta Cheese – organic preferred

• Nuts/Seeds – unsalted raw or dry roasted

• Nut Butters –natural peanut, almond or cashew butters

• Milk or yogurt – organic milk and plain low fat or whole milk yogurts

Carbohydrate Choices: 

Least Inflammatory: 

• Fruits –fresh organic fruit or unsweetened frozen or unsweetened applesauce

• Vegetables – fresh organic vegetables or lettuce

• Whole Grains:  quinoa, steel-cut oats, buckwheat, brown or wild rice, yams (once or twice a week)

Most Inflammatory:

Breads, bagels, muffins, pasta, white rice, popcorn, tortillas, cereals (any kind), potatoes, crackers, chips, desserts

Fat Choices:

Choose as desired:

*Olive oil/ Walnut Oil

Coconut Oil- extra virgin organic

Avocado/guacamole

Butter - organic

Olive oil mayonnaise

Olive oil based dressings

**Omega 3 Fatty Acids:  ground flax seeds, fish oil

Foods to Limit or Avoid:

Sugar and high sugar products

Any processed or refined foods (foods in a package with an extended shelf life)

Wheat and wheat products

Potatoes and potato products

Omega 6 Oils:  corn, canola, soybean, safflower, sunflower, vegetable and other inexpensive oils used in processed foods

Caffeine and alcohol both aggravate stress and inflammation in the body and should be avoided or minimized

When possible grass-fed meat or cheese is preferred since the products they produce are higher in omega-3 fatty acids (versus corn/grain fed animals whose products produce more omega-6 fatty acids)

Treats to include if Desired:

High quality dark chocolate (greater than 70%) is considered an anti-oxidant food and does not trigger inflammation.

Good quality ice-cream (such as McConnell’s Santa Barbara or Häagen-Dazs Five) contains minimal high quality ingredients and consuming once or twice a week is acceptable.

*These foods are the highest in omega-3 fatty acids and should be consumed daily to lower inflammation.

Eating "Clean?"

For the very best diet, consider eating food that’s “clean.”  My upcoming book, available in about 2 weeks, A Recipe for Life by the Doctor's Dietitian outlines easy steps to eat "clean" food.

What does it mean to be eating “clean” food?  Webster’s Dictionary defines “clean” as free from dirt or pollution.  In the nutrition world, clean eating is considered eating organic unprocessed foods that are:

• pesticide-free
• hormone-free
• free-range
• grass-fed (versus corn fed)
• non-GMO (genetically modified organisms)

Eating clean is a process or a journey of slowly reducing the amount of  manufactured processed food that you eat.  Eating solely organic foods would be a difficult way to live in the world, considering most of us eat out or at friends’ homes, but it is a worthwhile aspiration with myriad health benefits.  

A good way to start eating clean is to avoid food in boxes or packages such as chips, crackers, cookies, donuts, etc. since they contain refined processed carbohydrates with trans fats or omega 6 fats and do not have a favorable long-term effect on health.

If you can afford to buy organic, free-range, or grass-fed food, these are the most optimal and can provide long-term benefits (see the grocery store section for specifics on these topics).  You might see a slight increase in your food budget now, but you could save on health costs later.  Eating clean food is an investment in your future and the environment.

Since a barrage of fake food abounds in America, switching your diet to clean, non-processed foods takes a conscious change.  At first, this change can be quite challenging as you’ll need to rethink your refueling process. You are starting a new way of shopping, cooking and eating and educating yourself and reading labels takes time and effort. Don’t get discouraged. In time, clean eating will become simple eating!