Inflammation is a growing problem in the United States. Studies have shown that inflammation in the body can lead/contribute to various chronic inflammatory diseases, a group of diseases that grows in numbers each year in the United States.
If you are looking to minimize inflammation in the body, here is the ultimate guide to help you do so through daily nutrition. This is an incredibly strict anti-inflammatory diet to minimize all possible inflammation. If you are looking to minimize inflammation longer-term, the majority of your diet should be anti-inflammatory foods from “foods to eat” list below, but with other healthy whole grains, legumes, nuts, seeds, dairy & nightshades in moderation. If you are interested in seeing a detailed guide of my own customized, long-term anti-inflammatory diet, click here.
The Absolute Anti-Inflammatory Diet (to minimize all inflammation)
Foods to Eat:
Eat organic foods so as to avoid any chemicals, hormones, antibiotics or additives.
Meats & Fish: wild-caught, fresh water fish and cold-water fish with low-mercury content, chicken, turkey, lamb, grass-fed beef
Fruits: fruits low on the glycemic index, such as apples, apricots, avocados, berries, cherries, grapefruit, grapes, lemons, oranges, peaches, pears, plums
Vegetables: avocado, anise, artichoke, arugula, asparagus, basil, beets, bok choy, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celery, chives, cilantro, cucumber, dandelion greens, garlic, kale, kohlrabi, leeks, lettuce, mustard greens, onions, parsley, radish, rhubarb, shallots, spinach, squash, sweet potatoes, water chestnuts, watercress, yams, zucchini
Fermented Foods: Fermented foods provide good bacteria to the gut, which is essential for a strong immune system and overall health of the body’s digestive system. Fermented foods include kimchi, sauerkraut, pickled ginger, plain (no sugar added) coconut yogurt, and kombucha.
Noodles: brown shirataki yam noodles
Herbs & Spices: basil, black pepper, cilantro, coriander, cumin, garlic, ginger, lemongrass, mint, oregano, parsley rosemary, sage, sea salt, turmeric, thyme
Other: apple cider vinegar, herbal teas, olive oil, coconut oil, olives
Foods to Avoid:
Avoid all pre-packaged or processed foods that may contain chemicals, sulfites/sulfates, sweeteners, or any other additives. Avoid all non-organic produce other than avocado.
Sugars: all processed sugar, agave, candy, chocolate, corn syrup, fructose, high fructose corn syrup, honey, maple syrup, molasses, sucrose
Fruits: high-glycemic fruits, including bananas, canned fruits, dried fruits, mango, pineapple, raisins, watermelon
Meats & Fish: No high mercury fish and bottom feeders, such as shell fish, tuna, swordfish, shark, etc.
Dairy & Eggs: No eggs, butter, cheeses, cow’s milk, goat’s milk, margarine, mayonnaise, sheep’s milk, whey, yogurt (except coconut)
Nightshades: goji berries, tomatoes, peppers, potatoes, paprika, tomatillos, chilis,
Grains: amaranth, barley, buckwheat, bulgur, corn, couscous, gamut, millet, oats, quinoa, rice, rye, spelt, wheat, wheat germ
Gluten-containing compounds: barbecue sauces, binders, bouillon, brewers, yeast, cold cuts, condiments, emulsifiers, fillers, gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meats, malt & malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, nondairy creamer, processed salad dressings, seitan, spice mixtures, stabilizers, teriyaki sauce, textured vegetable protein
Beans & Legumes: black beans, lentils, peanuts, pinto beans, soybeans
Nuts & Seeds: nuts including almonds, peanuts, sunflower seeds, sesame seeds
Soy: edamame, miso, soy milk, soy protein, soy sauce, tempeh, tofu
Fungi: edible fungi & mushrooms
Drinks: all alcohol, coffee, soda, and any pre-packaged drinks
Spices: cayenne pepper, chili powder
**When adhering to a strict anti-inflammatory diet, feel free to reference the cleanse section of the Toujis Kitchen for simple, nourishing recipes that will keep you on track.
