THE ANTI-INFLAMMATORY DIET
Referenced by Thom. Dickson, Natural Health Choices Clinic, NCNM faculty, 2003:
The anti-inflammatory diet is really just two lists of foods: Foods that tend to cause inflammation (foods to try and avoid) and foods that have effective natural anti-inflammatory properties (foods to embrace). Our clinical experience with the anti-inflammatory diet has led us to suggest using the protocol strictly on an as needed basis, meaning if you are chronically hurting (chronic fatigue, fibromyalgia, old injuries, arthritis etc...) or have an acute injury, be a bit more strict with the diet.
Foods to embrace (anti-inflammatory foods)
Organically grown foods have been shown to have 2-5 times more nutrients and decreases exposure to pesticides which cause inflammation. As a general rule, eat 40% carbohydrates, 30% protein and 30% healthy fats with no one food eaten no more than 5 times per week:
Steamed veggies: 3% asparagus, bean sprouts, beet greens, broccoli, cabbage, cauliflower, celery, swiss chard, cucumber, endive, lettuce, mustard greens, radish, spinach and watercress; 6% string beans, beets, brussels sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip and zucchini; 15% artichoke, parsnip, green peas, squash, carrot and 20+% yam.
Grains: 1-2 cups of cooked grains per day (ok for her as she has no indications of high insulin levels (ie overweight, high BP/cholesterol or dM). Allowed grains include amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff and rice crisps ans wasa crackers for snacks.
Legumes: soaked for 48-72 hours and cooked slowly: split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki and azuki beans.
Fish/Meat: poached, baked, steamed or broiled: deep sea ocean (vs farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild pacific salmon) is preferred. (no shellfish: shrimp, lobster, crab, clam). Free range, organically grown chicken/turkey - only the meat, not the skin. Baked, broiled, steamed, pressure cooked.
Fruits: only 1-2 pieces of any fruit except citrus. Best to have it baked and better to have low carb fruits such as: 3% cantaloupe, rhubarb, strawberries, melons; 6% apricot, blackberries, cranberries, papay, peach, plum, rasberries or kiwi; 15% apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate; 20+% banana, figs, prunes and any dried fruit.
Sweeteners: occassional maple/rice/barley syrup, raw honey or stevia and ONLY with meals. NO sugar, nutra sweet or any other sweetener.
Seeds and nuts: grind flax, pumpkin, sesame or sunflower seeds and add to steamed veggies, cooked grains etc. Nut butters are fine (almond, cashew, sesame)
Butter/Oils: mix together 1 pound of butter and 1 cup of extra virgin olive oil (from a new, dark jar), whip at room temp and refrigerate. Use extra virgin olive oil for all other situations requiring oil.
Spices: have at it.
Drink: a MINIMUM of 6-8 glassses of spring, bottled, filtered or reverse-osmosis filtered water every day. Sip the water, try to drink one glass per hour. A few drops of chlorophyll will add a pleasant taste. NO distilled water. Small amounts of soy, rice or oat milk are allowed ONLY on cooked grains or in cooking.
Foods to avoid (inflammatory foods)
All animal milks, commercial eggs (organic OK), all wheat products, citrus fruits, peanuts/peanut butter, red meats (beef, pork), all animal cheeses, potatoes (red or white), breads, all fruit juices, any processed food, all caffeinated teas/coffees, all corn products (read labels!), tomatoes, white flour, fried foods and alcohol.