I often recommend a specific diet to decrease inflammation, decrease pain, and improve healing of tissue. I have been asked by patients to post this nutritional plan on my website so here it is (see below). In addition to this post, I will place the diet on a separate page along with recipes for vegetable soup and bone broth.
The recipes (vegetable soup and bone broth) meet the anti-inflammatory diet guidelines and also follow the more restrictive “Autoimmune Protocol”. This nutritional approach provides an array of micro nutrients that fight inflammation, support tissue repair, decrease the risk of chronic disease, and help maintain a healthy gut flora (good bacteria in the intestines).
When I recommend 9 servings per day of vegetables patients often tell me it is impossible to achieve. But it is not impossible, nor is it impractical. Every Sunday afternoon I make a large pot of vegetable soup that will keep all week in the refrigerator. I bring generous servings to work every day for breakfast, brunch, and/or lunch and add some meat or seafood prepared the evening before (left-overs) on the side. The key to eating 9 servings per day is to have a variety of vegetables at every meal. The vegetable soup makes that goal not just achievable but convenient.
The anti-inflammatory diet described below provides ample fiber to feed your healthy gut bacteria and avoids the sugar and refined starches that can produce gut dysbiosis (unhealthy balance of bacteria in the intestines). Vegetables provide five times the amount of fiber per calorie compared to grains. You do not need to eat bread or cereal to get fiber.
So here is the anti-inflammatory diet. it is consistent with the Mediterranean diet as well as an Ancestral-Paleo diet.
Caution: if you have diabetes and are taking medications, this diet reduces carbohydrates and eliminates added sugar so adjustments in diabetes medications are necessary to avoid potentially dangerous low blood sugars. So consult your physician or primary care practitioner.
9 SERVINGS OF NON-STARCHY VEGETABLES PER DAY, 3 SERVINGS FROM EACH OF THREE CATEGORIES. Organic as much as possible. (Read about the Dirty Dozen here: Dirty Dozen | EWG’s 2017 Shopper’s Guide to Pesticides in Produce )
- DARK GREEN LEAFY VEGETABLES, 3 SERVINGS PER DAY EQUALS 3 CUPS MEASURED COOKED OR 6 CUPS MEASURED RAW
- Arugula, Beet Greens, Bok Choy, Chard all colors, Chicory, Cilantro
- Dandelion Greens, Endive, Escarole, Kale-all kinds, Parsley, Radicchio
- Radish leaves, Spinach, Turnip Greens, Watercress
- Colored vegetables, 3 cups daily:
- GREEN: Artichoke, Asparagus, Avocado (FRUIT), Cabbage (red and green) Celery, Cucumber with skin, Okra, Olives, Peppers, Zucchini with skin
- RED: Beets, red cabbage, red peppers, cooked tomatoes (fruit)
- YELLOW: Carrots, Pumpkin, Squash-summer and winter, Sweet potato,
- SULFUR RICH VEGETABLES, 3 CUPS DAILY: Some leafy greens are also sulfur rich so there is overlap in these categories
- Arugula, Asparagus, Bok Choy, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collard Greens, Garlic, Kale, Kohlrabi, Leeks, Mushrooms, Onions red-yellow-white, Radishes, Scallions, Shallots, Turnip Greens, Watercress.
Berries (any kind) ½ cup per day. This can be substituted for one serving of vegetables.
OMEGA-3 rich fish-seafood (at least 16 ounces per week)
- Anchovies, clams, herring, mackerel, mussels, oysters, salmon, sardines, trout, calamari (squid), saltwater fish should be wild, shellfish farmed OK, farmed trout OK.
Meat ideally grass fed and grass finished, hormone and antibiotic free.
Poultry and eggs free range, any wild game meat or poultry.
Drink only filtered water, coffee, tea, bone broth (homemade is best) and kombucha.
No grains, cereal, bread, pasta, no food made from flour, no oats, wheat, barley, corn etc.
No legumes (beans), no peanuts
No dairy except Ghee for cooking (optional)
No processed food made with added sugar or hydrogenated oils (which contain trans-fats)
No “vegetable oils” (soy oil, corn oil, etc.)
Use only extra-virgin olive oil, coconut oil, avocado oil and ghee. Limit EVOO to low heat cooking or add after food is cooked. The other oils on this list have higher smoke points.
Do not use store-bought salad dressing which usually has added sugar and inflammatory vegetable oils. Make your own salad dressing with EVOO and vinegar or lemon juice.
For more information about the AIP (Autoimmune protocol) I suggest you visit these websites:
The Autoimmune protocol is more restrictive than the anti-inflammatory diet and is beneficial for individuals with autoimmune disease.
Live clean, sleep well, exercise outside in the sunshine, love and laugh.