Quick answer: On the anti-inflammatory challenge, build meals from quality meat, fish, seafood and eggs, plenty of vegetables and fruit, nuts and seeds, herbs and spices, and healthy cooking fats like ghee, butter, tallow and coconut oil. Drink water, herbal tea, black coffee, bone broth and sparkling water.
Meat, eggs and seafood
- Pasture-raised beef, lamb, pork and poultry
- Wild-caught fish and shellfish
- Pasture-raised eggs
Nuts and seeds
- Almonds, walnuts, pecans, macadamias
- Chia, flax, pumpkin and sunflower seeds
Fruits and vegetables
- Berries, apples, citrus, stone fruits
- Leafy greens, cruciferous vegetables, sweet potatoes, squash, peppers, onions and garlic
Flavor boosters
- Herbs and spices such as turmeric, ginger, garlic and rosemary
- Mustard, hot sauce and salsa without added sugar
- Vinegar, lemon and lime juice
- Pesto and coconut aminos
Cook with these
- Grass-fed butter and ghee
- Beef tallow
- Coconut oil
- Olive and avocado oil
Beverages
- Water and sparkling water
- Herbal tea and black coffee
- Bone broth
- Unsweetened nut milk and coconut water
- Kombucha and homemade smoothies in moderation (watch sugar)
Healthy aging lens
Herbs, spices and colorful plants supply polyphenols with antioxidant effects. Full list: quick reference cheat sheet; ideas: recipes.
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 on the anti-inflammatory diet?
Meat, fish, eggs, vegetables, fruit, nuts, seeds and healthy fats.
Is coffee allowed?
Black coffee is fine for most people.
What oils should I cook with?
Ghee, butter, tallow, coconut, olive or avocado oil.
Can I drink juice?
Whole fruit is better; juice is high in sugar.
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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