Pro-inflammatory foods

  • All grains and grain products including white bread, pasta, cereal, crackers, most desserts and packaged foods and any other product made with grains or flours from grains
  • Partially hydrogenated oils (trans fats) found in margarine, deep fried foods, and most packaged foods
  • Vegetable oils commonly peanut oil, corn oil, soybean oil, and foods made with these oils such as margarine, mayonnaise, tartar sauce and most packaged foods
  • Soda
  • Sugar
  • Dairy
  • Meats and eggs from grain fed animals

Anti-inflammatory foods

  • Fruits eaten raw or lightly cooked
  • Vegetables eaten raw or lightly cooked
  • Red and sweet potatoes
  • Fresh fish, avoid farm raised tilapia, catfish, bronzini as they have elevated levels of pro-inflammatory omega-6 fatty acids
  • Meat, chicken eggs, from grass fed animals
  • Wild game
  • Raw nuts
  • Spices such as ginger, tumeric, garlic, dill, oregano, chili pepper, sea salt
  • Oils and fats such as butter, EVOO, coconut oil
  • Salad dressing ideas include EVOO, lemon, balsamic vinegar, mustard
  • Beverages include water, organic green tea, red wine