- posted: Apr. 16, 2020
The following are general dietary guidelines for the purpose of reducing inflammation in your body. If you have a question about a particular food, check to see if it is on the food list. Do not make substitutions except those outlined in these instructions or recommended by your practitioner. You should, of course, avoid any foods to which you are intolerant or allergic, even if they are listed on this diet.
Select fresh foods whenever you can. If possible, choose organically grown fruits and vegetables to eliminate pesticides and chemical residue consumption. Rinse fruits and vegetables thoroughly.
If you select animal sources of protein, look for free-range or organically raised chicken, turkey or lamb. Trim visible fat and prepare by broiling, baking, stewing, grilling, or stir-frying. Cold-water fish (e.g. salmon, mackerel and halibut) is another excellent source of protein and the omega-3 essential fatty acids, which are important nutrients in this diet. Fish is used extensively. If you do not tolerate fish, talk to your healthcare practitioner about possible substitutions. He or she may suggest supplemental fish oil. Avoid shellfish, as it may cause allergic reactions.
Foods to include: | Foods to exclude: |
Fruits: unsweetened fresh, frozen or water-packed canned fruits, fruit juices (except those specifically prohibited) | All citrus fruits: oranges, grapefruit, lemon, lime, grapes; fruit drinks; dried fruit |
Starch: non-gluten grains, brown rice, millet, quinoa, amaranth, teff, tapioca, buckwheat | Wheat, corn, oats, barley, spelt, kamut, rye and all gluten- containing products |
Bread/Cereal: any made from rice, buckwheat, millet, soy tapioca, arrowroot, amaranth, quinoa | All wheat, oat, spelt, kamut, rye, barley, or gluten-containing products |
Meat: all fresh fish such as halibut, salmon, cod, sole, trout, wild game, chicken, turkey, lamb | Beef, pork, cold cuts, frankfurters, sausage, canned meats, eggs, shellfish |
Legumes: all dried beans, peas, lentils | |
Nuts and seeds: almonds, cashews, walnuts, sesame, tahini, sunflower, pumpkin, and nut butters made from these seeds | Peanuts, peanut butter, pistachios |
Dairy products: milk substitutes such as rice milk, soy milk, nut milk | Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers |
Vegetables: raw, steamed, sautéed, juiced or baked vegetables (except those specifically prohibited) | Canned or creamed in casseroles, nightshade family vegetables including tomatoes, all potatoes (except yarns or sweet potatoes), eggplant, red, green or yellow bell peppers |
Fats: olive oil, flax seed oil, cold/expeller-pressed canola, safflower, sunflower, sesame, walnut, pumpkin, almond, and dressings made from these oils | Margarine, butter, shortening, processed oils, hydrogenated oils, salad dressings, mayonnaise, spreads |
Beverages: 8 cups of filtered or distilled water per day, herbal tea | Soda pop, alcoholic beverages, coffee, tea, all caffeinated beverages |
Spices: cinnamon, cumin, dill, garlic, ginger, oregano, parsley, rosemary, tarragon, thyme, turmeric | Cayenne pepper, paprika |
Sweeteners: brown rice syrup, fruit sweetener, molasses, stevia | White, brown or refined sugar, honey, maple syrup, corn syrup and especially high fructose corn syrup |