Nutrition

Anti-Inflammatory Diet Guidelines

cup-of-anti-inflammatory-raspberries

To follow up on my previous post about using your diet to promote anti-inflammatory conditions in your body, I have compiled a list of which foods you should enjoy more of, and which foods to try and stay away from:

EAT MORE OF THESE FOODS

Foods high in omega-3 fats:

  • Cold water fish (salmon, sardines, herring, mackerel)
  • Ground flax seeds or flax oil
  • Leafy green vegetables
  • Sea vegetables
  • Walnuts

Foods high in antioxidents include:

  • Yellow, orange and red vegetables (peppers, carrots)
  • Dark leafy greens (spinach, romaine lettuce, kale)
  • Deep colored berries
  • Black and green teas
  • Allium vegetables (garlic, onions)
  • Apples

Spices that contain anti-inflammatory compounds:

  • Ginger
  • Turmeric
  • Red Pepper
  • Nutmeg
  • Rosemary
  • Oregano
  • Cloves

AVOID THESE FOODS

Foods high in trans and omega-6 fats:

  • Red meats
  • High fat dairy products
  • Partially hydrogenated oils
  • Corn, cottonseed, grape seed, peanut, safflower, soy and sunflower oils
  • Foods with long shelf life (chips, crackers)

Food with a high glycemic load or simple carbohydrates:

  • White breads or bagels
  • English muffins
  • Instant rice
  • Rice and corn cereals

 

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