30-Day Anti-Inflammatory Challenge: Key Rules to Follow

By Dr. Ryan Kneessi, ND — licensed naturopathic doctor in Maryland · Move Forward Natural Health, Odenton, MD (in-office and telehealth visits) · Last reviewed: October 9, 2026

The rules

Focus on whole, unprocessed foods

Vegetables, fruit, meat, fish, eggs, nuts and seeds. See foods to eat.

Eliminate processed foods

Avoid refined sugar, refined oils and additives. See foods to avoid.

Choose high-quality animal products

Pasture-raised, grass-fed and wild-caught when possible.

Include fermented foods

Sauerkraut, kimchi, pickles and kombucha support the gut microbiome.

Experiment with new foods

Try new vegetables, cuts of meat and recipes.

Listen to your body

Adjust if certain foods don’t agree with you, and note changes in energy and digestion.

Healthy aging lens

These rules are a template for lifelong eating, not just a 30-day reset.

When to see a naturopathic doctor

• You have a chronic inflammatory, autoimmune or digestive condition
• You have diabetes, kidney disease or take medications affected by diet changes
• You are pregnant, breastfeeding, or have a history of disordered eating
• You want a plan tailored to your labs, symptoms and goals

See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.

Frequently asked questions

Sources

• MedlinePlus: Nutrition
• MedlinePlus: Dietary Fiber

This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.