What do you eat on an Anti-inflammatory diet?

After looking at food and beverage items that you should avoid…there is a tendency to think what on earth can I eat? How am I going to cook it?

There are loads of things and after a while your common sense starts to realise what is good and what isn’t. If you are like me…someone born with a sugar spoon in my mouth..I found it very hard to start with, and still do where puddings and treats are concerned. There are ways to get around the gluten free, sugar free, dairy free ‘nice but naughty’ foods like cakes and puddings. I will look into recipe ideas in later blogs….

Savoury foods are much easier to change, especially if you are used to cooking from scratch. If you are not and rely on packets or pre-prepared foods, you will find after a while, it can be just a quick to make a meal and it is often cheaper and far more tasty.

There are many books on the subject of Anti-Inflammatory diets. While it is great to understand how good a food is on an Anti-Inflammatory scale, most of us don’t refer to it very much once we know what we can or cannot eat. It is useful to know what makes good substitutes ie for Bread Flour etc and it is great to get ideas from healthy recipe books.

Below are listed some super foods we can eat on an anti-inflammatory diet and should try to include as much as possible due to their anti-inflammatory properties, their antioxidants or array of vitamins and minerals;

Berry Fruits, including blueberry, raspberries, blackberries, strawberries, tayberries, loganberries etc

Fruits, Pineapple, apples, bananas, lemons, cherries, peaches, mango etc

Cider Apple Vinegar

Green Leaf Vegetables, including kale, spinach, cabbage, broccoli, cauliflower, Brussel sprouts, watercress, bok choy,  swiss chard, rocket and lettuce etc

Root Vegetables, carrots, beetroot, turnips, parsnips, sweet potatoes, celeriac etc

Squash family, Pumpkins, Acorn, Peanut, Spaghetti and Buttercup Squash, Patti Pans, Courgettes etc

Onion family, including leeks, shallots, spring onions, garlic

Herbs: basil, dill, fennel, chives, sage, rosemary

Spices: Ginger, Turmeric, Cinnamon, Garlic, Cayenne, Black Pepper and Cloves etc

Oils, Coconut Oil, Extra Virgin Olive Oils, Flaxseed oil, Avocado Oil

Bone Broth, homemade soups

Organic Meat, Chicken, Turkey and Lamb etc

Oily Fish, wild salmon, sardines, mackerel, trout, anchovies etc

Gluten free Grains, brown rice, quinoa, buckwheat, millet

Beans and Legumes, broad beans, haricot beans, peas, chickpeas, black beans, adzuki beans, kidney beans, split peas, lentils etc

Nuts & Seeds, walnuts, brazil nuts, hemp seed, chia seed, almonds, cashews, sesame seed,  flax seed etc

Natural sugars, honey and maple syrup

These foods are not the complete list, but they are the foods that have the best properties for including in an anti-inflammatory diet. Next time I will discuss the way to follow your healthy diet going forwards and cover a few other foods you can include if you can tolerate them.

Please note; I am not a doctor, and as such cannot give anyone medical advice on their condition. As a Holistic Therapist and Chef I can provide you with general information about diet, supplements and natural treatments. Please do your own homework when taking any supplements or changing your diet, and consult your medical practitioner to be sure you are safe, especially if you are taking any medication, have a medical condition, are pregnant or a nursing mother.

 

 

 

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