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Home › Resources › Nutrition Guides

The Anti-Inflammatory Diet Guide

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by Lindsay Cotter Posted: August 15, 2022

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Anti-Inflammatory Diet Guide

*This resource center is meant to be an overview and is not a comprehensive guide to implementing the Anti-Inflammatory diet. It is not intended for use as medical advice. For a more thorough guide, take a look here. 

What Is It? 

The anti-inflammatory diet is an elimination diet that aims to reduce or prevent chronic inflammation and related symptoms such as aches and pains, allergies, autoimmune conditions, cardiovascular disease, diabetes, and respiratory issues by focusing on consuming whole, nutrient-dense foods. 

How the Anti-Inflammatory Diet Works

While inflammation in the body can be useful in short bursts, when experienced over a long period of time, it can cause adverse side effects such as cardiovascular disease, cancer, type 2 diabetes, and more (Source). Many factors such as body weight, stress levels, and environmental toxins play a role in our body’s inflammatory response, and food is no exception. Therefore, it is important to manage our diets and remove highly processed and fried foods that are high in salt, sugar, and saturated fats and replace them with nutritious whole food ingredients. As a result, our bodies are better equipped to fight inflammation. 

Who Can Benefit from an Anti-Inflammatory Diet? 

Anyone who suffers from inflammation or inflammation-related symptoms consumes a large amount of processed foods, or is predisposed to health conditions associated with inflammation within the body may find an anti-inflammatory diet beneficial. 

How to Implement an Anti-Inflammatory Diet

I don’t recommend totally overhauling your diet overnight and tossing out all the foods you consume on a daily basis. This won’t be sustainable! Instead, start small, making simple swaps one at a time. For instance, if you use highly processed vegetable oils in your cooking, try replacing them with better options such as refined avocado oil, coconut oil, or avocado oil. Or, replace one fast food meal a week with a home-cooked meal prep option instead. Build on these habits week after week until you have eliminated inflammatory foods from your diet! 

Foods to Limit/Not Include

  • Processed Meats: sausage, deli meat
  • Dairy: yogurt, milk, cheese
  • Refined Sugars: white flour, evaporated cane juice, corn syrup, fructose, etc. 
  • Trans Fats: found in fried foods and fast foods
  • Processed Snack Foods: chips, crackers, cookies, etc.
  • Gluten: bread, pasta
  • Vegetable Oils: soybean, corn, peanut
  • Alcohol: beer, liquor, wine

Foods to Consume

  • Vegetables: a wide variety of fresh vegetables including dark, leafy greens, broccoli, cauliflower, Brussel sprouts*
  • Fruit: whole fruit (not juice), especially berries and cherries
  • Fish: salmon, trout, sardines, mackerel
  • Herbs & Spices: turmeric, ginger, basil, oregano, thyme, cinnamon
  • Nuts & Seeds: walnuts, cashews, almonds, pistachios, pine nuts, chia seeds, hemp seeds
  • Whole Grains: brown rice, amaranth, buckwheat, quinoa
  • Beans & Legumes: black beans, lentils, chickpeas, black eye peas
  • Oils: Unrefined or refined avocado oil, coconut oil

*Nightshades: In general, nightshades can be included in an anti-inflammatory diet in moderation. However, you know your body best. So, if you feel you do not tolerate them well, swap them out for alternative vegetables! 

What to Eat

Anti-Inflammatory Breakfasts

  • Cinnamon Vanilla Protein Breakfast Bites
  • Turmeric Oven Scrambled Eggs

Anti-Inflammatory Lunches/Dinners

  • Cumin Roasted Root Vegetable Soup
  • Sweet & Smoky Easy Baked Pork Chops

Anti-Inflammatory Snacks

  • Tropical Turmeric Smoothie
  • Almond Flour Banana Muffins with Coconut

Find a full meal plan here! 

Helpful Resources

Websites

  • Dr. Weil
  • Dr. Axe

Informational Books

  • The Inflammation Spectrum: Find Your Food Triggers and Reset Your System
  • Body on Fire: How Inflammation Triggers Chronic Illness and the Tools We Have to Fight It
  • Whole: Rethinking the Science of Nutrition

Cookbooks

  • The Complete Anti-Inflammatory Diet for Beginners
  • The Anti-Inflammatory Diet & Action Plans
  • Meals That Heal

Sources: 

  • Quick-Start Guide to an Anti-Inflammation Diet
  • How an Anti-Inflammatory Diet Can Relieve Pain as You Age
  • What is the Anti-Inflammatory Diet?

Diet Resource Center Menu

Overview
Autoimmune Protocol
Anti-Inflammatory
Vegan
Vegetarian
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Lindsay Cotter of Cotter Crunch

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Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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