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Anti-Inflammatory Diet: Getting Started

You may have heard of an anti-inflammatory diet before, but there are lots of foods that are anti-inflammatory. What is included in a true anti-inflammatory diet? Today's post will address what is eliminated on an anti-inflammatory diet, and then the good stuff: what to eat.

The benefits of an anti-inflammatory diet are vast and individual. People often notice increased energy, weight loss, clearer skin, improved sleep, and easy digestion to name a few. Key concepts of an anti-inflammatory diet are to: eat whole, meaning unprocessed, nutrient-rich foods.

What is Eliminated?

  • Sugar - cane sugar, white sugar, brown sugar, and artificial sweeteners

  • Dairy - butter, cheese, cow's milk, yogurt

  • Gluten - especially wheat and whole wheat

  • Red meat - pork, beef, lamb, game meat

  • Corn

  • Nightshades - potatoes, tomatoes, eggplant, peppers

  • Peanuts

  • Citrus fruits - oranges, grapefruit, clementines, tangerines

  • Alcohol

  • Caffeine

But what am I suppose to eat!?! Keep in mind that dietary changes can be challenging. Remember to stay compassionate, and allow yourself to enjoy your eating experience, even if that means only partially following the diet. Here are some options on what to eat:

What is Included?

  • Antioxidant-rich vegetables - some examples include kale, broccoli, squash, asparagus, and spinach. Steam veggies to optimize digestion.

  • Antioxidant-rich fruits - dark colored fruits, such as cherries, berries, and purple grapes, have more antioxidants than lighter colored fruits.

  • Cold water fish - some examples include salmon, sardines, makerel

  • Poultry - free range chicken, turkey, duck

  • Eggs from pasture-raised hens

  • Healthy fats - extra virgin olive oil, coconut oil, ghee, avocado

  • Gluten-free whole grains - including rice, quinoa, oats, millet

  • Nuts and seeds - any or all, except peanuts. For extra nutrients, eat them soaked, raw, or sprouted

  • Anti-inflammatory herbs and spices - cinnamon, turmeric, ginger, garlic, and rosemary to name a few

  • Beverages - pure water, homemade broth, and herbal tea

This is not a calorie counting diet. Eat when you're hungry and stop when you're full. With all the fiber-rich veggies, protein, and healthy fats, you should feel like you're getting plenty to eat. For more information or tricks of the trade with anti-inflammatory diets, contact QC Natural Health today!

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