Anti-Inflammatory Diet

What type of diet should I be on? An easy and appropriate answer for everyone is to eat an anti-inflammatory diet. The science continues to reveal that almost all chronic diseases are contributed to or possibly even caused by an inflammatory process. Therefore, we should all be interested in minimizing the inflammation occurring in our body at all times. Diet is only one piece of this puzzle, but it just might be the biggest piece. So what does it mean to be on an anti-inflammatory diet?

Foods I should eat

• Dark leafy greens (kale and spinach)

• Brightly colored vegetables

• Nutrient dense vegetables (broccoli and cauliflower)

• Brightly colored fruits, particularly berries

• Beans and lentils

• Cold water fish, particularly salmon

• Herbs and Spices, particularly turmeric

• avocado and coconut

• olives and extra virgin olive oil

• walnuts, pistachios, pine nuts, and almonds

• dark chocolate

Foods I should avoid

• Soda and other sugary drinks

• Sugary sweets

• Processed meats

• Processed snack foods

• Anything fried in vegetable oil

• Anything with trans fats

• Anything I may be allergic to

Foods in the maybe bucket

• Gluten - gluten should obviously be avoided if diagnosed with celiac disease. But there is mounting evidence of “non-celiac gluten sensitivity” that may also be causing significant inflammation in a lot of people. Arguments have also been made by some that everyone has at least a little gluten sensitivity. So gluten should be considered an individual choice based upon my own biology.

• Dairy - this is a similar discussion as gluten. Avoid dairy if I have allergies or sensitivities or if I just don’t feel good after consuming dairy products. If I don’t eat dairy, make sure I eat foods that are good sources of calcium (leafy greens, almond milk, broccoli) and get some exposure to sun, which may be a better source of Vitamin D than food.