🔼: [[⭐️ Nutrition]], [[💡 Inflammation]] # Anti-Inflammatory Diet ##### Enjoy Asterisks indicate specially beneficial foods ###### Vegetables (Fresh, Frozen, or canned without added sodium) Alliums - [[Chives]] - [[Garlic]]* - [[Leeks]] - [[Onions]]* - [[Scallions (Green Onions)]] - [[Shallots]] Dark Green Leafy Vegetables - Lettuces, especially [[Romaine]]* - [[Spinach]]* - [[Swiss Chard]]* Cruciferous Vegetables - [[Arugula]] - [[Bok Choy]] - [[Broccoli]] - [[Brussels Sprouts]] - [[Cabbage]] - [[Cauliflower]] - [[Collard Greens]] - [[Kale]] - [[Kohlrabi]] - [[Mizuna]] - [[Mustard Greens]] - [[Radish Greens]] - [[Romanesco Broccoli]] / [[Roman Cauliflower]] - [[Turnip Greens]] Root Vegetables - [[Beets]] - [[Carrots]] - [[Celery Root]] / [[Celeriac]] - [[Radishes]] - [[Rutabagas]] - [[Sweet Potatoes]] - [[Turnips]] - [[Winter Squash]] Other Vegetables - [[Asparagus]] - [[Bell Peppers]] - [[Corn]] - Fermented, probiotic vegetables* - [[Green Beans]] - [[Mushrooms]] ###### Fruit (fresh, frozen, or canned without added sugar) - [[Apples]] - [[Apricots]] - [[Avocados]] - [[Bananas]] - [[Berries]]* - [[Citrus]] - [[Cranberries]] - [[Figs]] - [[Grapes]] - [[Kiwi]] - [[Mangos]] - [[Melons]] - [[Pineapples]]* - [[Stone Fruit]] ###### Fats and Oils - Nut Oils - [[Extra Virgin Olive Oil]]* - Seed Oils - Cayenne Oil (for the capsaicin, found in many chile peppers) ###### Whole and Ancient Grains - [[Amaranth]]* - [[Brown Rice]] - [[Buckwheat]]* - [[Millet]]* - [[Oatmeal]]* - [[Popcorn]] - [[Quinoa]]* - [[Teff]]* ###### Seeds - [[Seeds, Chia]] - [[Flaxseeds]]* - [[Hemp Seeds]] - [[Seeds, Mustard]] - [[Seeds, Poppy]] - [[Seeds, Pumpkin]] - [[Seeds, Sesame]] - [[Seeds, Sunflower]] ###### Herbs and Spices - [[Basil]] - [[Bay Leaf]] - [[Cilantro]] - [[Cinnamon]]* - [[Clove]] - [[Dill]] - [[Ginger]]* - [[Mint]] - [[Nutmeg]] - [[Oregano]]* - [[Paprika]] - [[Parsley]] - [[Black Pepper]] - [[Rosemary]]* - [[Saffron]]* - [[Sage]]* - [[Tarragon]]* - [[Thyme]] - [[🌿 Turmeric]]* ###### Proteins - [[Beans]]* - [[Tempeh]]* - [[Tofu]] ###### Other - Unsweetened [[Coffee]] - Unsweetened [[Black Tea]] or [[Green Tea]] - Bone Broth - [[Vinegar, Apple Cider]] ##### Consider with Care ###### Fats and Oils - [[Oil, Coconut]] - [[Oil, Corn]] - [[Oil, Safflower]] - [[Oil, Sesame]] - [[Oil, Soy]] - [[Oil, Sunflower]] ###### Whole and Ancient Grains - [[Barley]] - [[Emmer]] - [[Farro]] - [[Rye]] - [[Spelt]] - [[Wheat Berries]] - Whole-grain breads, [[Bulgur]], [[Couscous]], [[Pasta]] ###### Nuts and Seeds - [[Peanuts]] - Tree nuts* - [[Almonds]] - [[Cashews]] - [[Macadamia Nuts]] - [[Pistachios]] - [[Walnuts]] ###### Dairy - Fermented probiotic dairy* ([[Kefir]] and [[Yogurt]] can have anti-inflammatory effects for some, especially if well-tolerated) - Low-fat and non-fat dairy products (cheese, milk) ###### Proteins - [[Eggs]] - [[Fish]]* - [[Codfish]] - [[Flounder]] - [[Halibut]] - [[Mackerel]] - [[Salmon]]* - [[Sardines]]* - [[Tuna]] - [[Pork]] - Very lean cuts, like [[Pork Tenderloin]] - [[Poultry]] (skinless white meat) - [[Shellfish]] - [[Mussels]], [[Oysters]], [[Scallops]] - [[Soy]] - [[Edamame]] / [[Soybeans]] - [[Tofu]] - [[Tempeh]] ###### Other - [[Chocolate, Dark]] - [[Wine, Red]] (depends on individual health and lifestyle) ##### Avoid ###### Fats and Oils - [[Butter]] - [[Lard]] - [[Margarine]] ###### Grains - All refined grains (simple carbs) - White bread and rolls - White pasta - White rice - Packaged, processed, grain-based snacks and desserts - Biscuits - Cakes - Cereals - Cookies - Crackers - Muffins - Pastries ###### Other - Bacon - Beef (especially high-fat cuts, beef charred on the grill, and corn-fed beef — typically any that is not grass-fed) - Full fait dairy (butter, cheese, cream, half-and-half, ice cream; may not cause inflammation for everyone, moderation is key) - High-fat foods (especially those with high saturated fats or trans fats) - High-sodium foods - Packaged and processed foods - Packaged, processed meat alternatives (“garden burgers” faux chicken) - Refined added sugars (simple carbs) - [[Brown Sugar]] - Confectioners’ Sugar - High-Fructose Corn Syrup - White Sugar - Fried Foods - Trans Fats - High-Glycemic Load foods