Quick answer: Include meat, poultry, seafood, eggs, vegetables, fruit, nuts and seeds, healthy fats, dairy alternatives, grain-free flours, small amounts of natural sweeteners, and herbs and spices. Exclude grains, legumes, dairy, refined sugars and artificial sweeteners, processed foods, refined vegetable and seed oils, alcohol and grain-based snacks.
Foods to include
- Meat and poultry, ideally pasture-raised
- Seafood, ideally wild-caught
- Eggs
- Vegetables of all kinds
- Fruits
- Nuts and seeds
- Healthy fats: olive, avocado and coconut oil, ghee
- Dairy alternatives: coconut, almond or cashew milk
- Grain-free flours: almond, coconut, cassava, arrowroot
- Sweeteners in small amounts: raw honey, maple syrup
- Herbs and spices
Foods to exclude
- Grains
- Legumes
- Dairy
- Refined sugars and artificial sweeteners
- Processed foods and additives
- Refined vegetable and seed oils
- Alcohol
- Grain-based snacks and treats
More detail
See foods to eat, foods to avoid and food swaps.
Healthy aging lens
A simple list makes whole-food eating easier to sustain.
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 challenge?
Meat, seafood, eggs, vegetables, fruit, nuts, seeds and healthy fats.
What should I avoid?
Grains, legumes, dairy, sugar, processed foods, refined oils and alcohol.
Are sweeteners allowed?
Small amounts of raw honey or maple syrup.
Can I print this list?
Yes, keep it on your fridge.
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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