Quick answer: During the anti-inflammatory challenge, avoid grains, legumes, dairy, refined sugar, processed foods, refined vegetable oils, artificial sweeteners, alcohol, processed meats and soy. These foods are removed because they are common triggers or easy sources of refined carbs and additives. Some, like legumes and dairy, can be reintroduced later to see how you tolerate them.
Foods to avoid during the challenge
Grains
Wheat, rice, oats, corn and others. Refined grains spike blood sugar, and gluten is a trigger for people with celiac disease or sensitivity.
Legumes
Beans, lentils and peanuts contain lectins and phytates that some people find hard to digest. See anti-nutrients.
Dairy
A common source of digestive symptoms for people with lactose intolerance or dairy sensitivity.
Refined sugar
Added sugars raise blood sugar and are linked with inflammation.
Processed foods
Often high in refined carbs, additives and industrial oils.
Refined vegetable oils
Common in fried and packaged foods.
Artificial sweeteners
May affect the gut microbiome and cravings in some people.
Alcohol
Can irritate the gut and liver and disrupt sleep.
Processed meats
Linked with higher risk of some cancers when eaten often.
Soy products
A common allergen; highly processed soy is avoided during the challenge.
After the challenge
Reintroduce foods one at a time to learn your triggers. See transitioning after the challenge.
Healthy aging lens
Cutting back on ultra-processed foods and added sugar is one of the most effective dietary steps for long-term health. See foods to eat.
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 foods should I avoid?
Grains, legumes, dairy, sugar, processed foods, refined oils, alcohol, processed meats and soy.
Do I have to avoid these forever?
No, many can be reintroduced to test tolerance.
Why avoid legumes?
Some people find their lectins and phytates hard to digest.
Is dairy inflammatory?
Not for everyone; it’s a common trigger for some.
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.
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