Anti-Inflammatory Diet: List of Foods to Eat and Avoid

Hey, fellow foodie friend! Today we’re chatting about the anti-inflammatory diet and the list of foods to eat and avoid.

Did you know you can still eat the foods you love without all the inflammatory ingredients?

That’s right and, I’ll show you how!

The Anti-Inflammatory Diet

I’ve been chatting lately about swapping everyday ingredients that will help you reduce eating inflammatory foods without needing to give up the foods you enjoy most.

In a nutshell, the anti-inflammatory diet implies eating foods that do not cause or lead to chronic inflammation in the body.

Examples of anti-inflammatory foods:

• Green leafy vegetables- spinach, kale, collards
• Low-glycemic fruits- bananas, berries, pineapple, apples
• Healthy fats- nuts, avocado, coconut/olive oil, wild-caught salmon, chia seeds
• Spices- turmeric + ginger
• Bone broth

While there is normal inflammation occurring in your body, like when your knee swells up from an injury or the bloat you feel from overeating, there is a point where the foods we consume regularly produce inflammation in our bodies and may lead to chronic diseases.

Examples of foods that cause inflammation:

• Refined carbohydrates- white bread, wheat, cereal, crackers, and pasta
• Sugar-table sugar, donuts, pastries, ice cream, cookies, soda, and artificial sweeteners
• Excessive alcohol
• Trans fat- fast food, processed meat, frozen pizza, packaged snacks, and most stick margarine.

Keep reading: 5 Dairy-Free Milk Alternatives

How many times have you tried eating better and thought it was impossible, then looked back, only to realize that if you had not had to give up the foods you enjoyed, it would be much easier to eat healthy meals?

This food list below offers you simple ingredient swaps you can make today and still enjoy delicious food without inflammatory ingredients.

The List of Foods to Eat and Avoid

1. Swap fried foods like doughnuts, french fries, potato chips, etc. for baked homemade donuts, baked fries, and @sietefoods chips
2. Swap alcohol for balance + moderation plus keep hydrated daily.
3. Swap refined carbs like pasta, white bread, and store-bought cookies for sprouted/whole grain bread, gluten-free pasta, and @simplemills cookies. (refined carbs are stripped of fiber and increase your blood sugar levels due to their high glycemic properties).
4. Swap artificial sweeteners + high-fructose corn syrup like Splenda, sweet and low, aspartame, soda, juice, and candy for natural sweeteners like honey, coconut sugar, maple syrup, carbonated water/coconut water, and homemade desserts.
5. Swap vegetable oils like canola/vegetable/soybean oil for avocado oil, coconut oil, grass-fed butter, ghee, and EVOO.

// Once you know what to look for, it’s much easier to make simple ingredient changes that better nourish your body.

Talk soon, friend!