Quick answer: Simple swaps make the anti-inflammatory challenge easier: cauliflower rice or zucchini noodles for grains and pasta, coconut or almond milk for dairy, almond or sunflower butter for peanut butter, sweet potatoes for white potatoes, lettuce or cassava wraps for tortillas, arrowroot for flour thickeners, and small amounts of honey, maple syrup or dates for sugar.
Grains and pasta
- Cauliflower rice
- Zucchini or sweet potato noodles
- Spaghetti squash
Dairy
- Coconut, almond or cashew milk
- Coconut yogurt
- Nutritional yeast for a cheesy flavor
- Ghee instead of butter if sensitive
Legumes and peanut butter
- Almond, cashew or sunflower seed butter
- Mushrooms or extra vegetables in place of beans
Sweeteners
- Small amounts of raw honey, maple syrup or dates
- Mashed banana or applesauce in baking
Potatoes and bread
- Sweet potatoes, parsnips or cauliflower mash
- Lettuce wraps, collard wraps or cassava tortillas
- Almond or coconut flour bread
Thickeners and condiments
- Arrowroot or tapioca starch
- Coconut aminos instead of soy sauce
- Homemade dressings and mayonnaise with avocado or olive oil
Sweets and pizza
- Frozen banana “nice cream”
- Dark chocolate in moderation
- Cauliflower or almond flour pizza crust
Healthy aging lens
Swaps help with cravings, but whole foods should remain the base of your plate. See foods to eat and keto-friendly substitutes.
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.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What can I eat instead of rice?
Cauliflower rice.
What replaces milk?
Unsweetened coconut, almond or cashew milk.
Is honey allowed?
In small amounts.
What can replace peanut butter?
Almond, cashew or sunflower seed butter.
Sources
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.
Free: The 28-Day Longevity Reset
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide
