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Anti-Inflammatory Foods: A Common Elimination Diet

These are generally anti-inflammatory foods that most elimination diets will start you on.

anti-inflammatory foods

If you’d like to take a test to find out exactly what foods are creating inflammation in your body, you can check out the Mediator Release Test (MRT) here.

For now, here are some REALLY GENERAL guidelines for choosing foods that are anti-inflammatory. This list is from The Autoimmune Solution by my friend Dr. Amy Myers. This list does not take into account healthy foods that might be a trigger for you but if you can’t afford an MRT Leap test right now, this is an excellent place to start:

Anti-Inflammatory Foods: Clean Proteins

  • Organic, pasture-raised chicken, duck, & turkey
  • Organic, grass-fed beef
  • Organic, grass-fed pork
  • Organic, grass-fed lamb
  • Water-packed fish (sardines)
  • Wild-caught fresh fish (cod, halibut, Pacific salmon, pollack, sole, trout)
  • Wild game

Anti-Inflammatory Foods: Organic Vegetables

  • All leafy greens (spinach, kale, swiss chard, etc.)
  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Beets
  • Bok Choy
  • Broccoflower
  • Broccoli
  • Broccolini
  • Brussel sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chives
  • Cucumbers
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Okra
  • Olives (jarred in water)
  • Onions
  • Parsnips
  • Sea veggies (seaweed, kelp)
  • Squash (acorn, butternut, spaghetti, kabocha)
  • Sweet Potatoes
  • Turnips
  • Yellow Squash
  • Zucchini

Anti-Inflammatory Foods: Organic Fruits

  • Apples
  • Applesauce (unsweetened)
  • Apricots
  • Avocados
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Figs
  • Grapefruits
  • Grapes
  • Kiwis
  • Kumquats
  • Lemons
  • Limes
  • Mangos
  • Melons
  • Nectarines*
  • Oranges*
  • Peaches
  • Pears
  • Raspberries
  • Strawberries
  • Tangerines*

Anti-Inflammatory Foods: Fats

  • Avocado
  • Avocado oil
  • Coconut
  • Coconut oil
  • Grapeseed oil
  • Olive oil
  • Safflower oil

Anti-Inflammatory Foods: Spices & Flavors

  • Apple cider vinegar*
  • Basil
  • Bay leaf
  • Black pepper
  • Cocoa (100%)
  • Cardamom
  • Carob
  • Cilantro
  • Cinnamon
  • Clove
  • Cumin
  • Dandelion
  • Dill
  • Fennel seed
  • Garlic
  • Ginger
  • Mustard
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Sea Salt (Pink Himalayan or Celtic Sea Salt)
  • Tarragon
  • Thyme
  • Turmeric

Anti-Inflammatory Foods: Beverages

  • Homemade fruit and vegetable juices
  • Teas* (caffeine-free herbal tea; organic green tea in moderate amounts, if needed)
  • Water (filtered water, mineral water, seltzer)

*Avoid if you suffer from acid reflux. Refer to Dropping Acid book if you are suffering with severe acid reflux.

Commonly Inflammatory Foods

Toxic Foods to Toss (These create toxic stores and inflammation in everyone.)

  • Alcohol
  • Fast foods, junk foods, processed foods
  • Food additives: any foods that contain artificial colors, flavors, or preservatives.
  • Packaged foods with words you can’t pronounce or the words “natural flavors” on the ingredient list beside the nutritional label.
  • Genetically modified foods (GMOs), including canola oil and beet sugar.
  • Processed meats: cold cuts, hot dogs, canned meats (such as SPAM; canned fish is okay unless you suffer from acid reflux. Read Appendix 1 for acid reflux guidelines.). Sausage is okay, but make sure it’s gluten-free.
  • Processed and refined oils: mayonnaise, salad dressings, shortening, spreads. (You’ll make your own at home.)
  • Refined oils, hydrogenated fats, and trans fats, including margarine.
  • Stimulants and caffeine: chocolate, coffee, decongestants, yerba mate
  • Sweeteners: sugar, sugar alcohols, natural sweeteners (such as honey, agave, maple syrup, molasses, and coconut palm sugar), sweetened juices, high-fructose corn syrup; stevia in moderation is okay.
  • Trans fats and hydrogenated oils, which are frequently found in packaged and processed foods.

Inflammatory Foods: Condiments & Spices to Toss (unless made cleanly at home)

  • Barbecue sauce
  • Cayenne pepper (black pepper is okay)
  • Ketchup
  • Chocolate (100% cocoa is okay)
  • Paprika
  • Red pepper flakes
  • Relish
  • Soy sauce
  • Tamari
  • Teriyaki sauce

Inflammatory Foods to Toss (These commonly create inflammation in the body.)

  • Corn and anything made from corn (corn flour, cornmeal, grits) or containing high-fructose corn syrup.
  • Dairy: butter, casein, cheese, cottage cheese, cream, frozen yogurt, ghee, goat cheese, ice cream, milk, nondairy creamer, whey protein, yogurt.
  • Eggs
  • Gluten: anything that contains barley, rye, or wheat.
  • Gluten-free grains and pseudo-grains: amaranth, millet, oats, quinoa, rice.
  • Legumes: beans, garbanzos, lentils, peas (dried and fresh), snow peas.
  • Nightshades: eggplant, peppers, potatoes, tomatoes; sweet potatoes are okay.
  • Nuts, including nut butters.
  • Peanuts
  • Seeds, including seed butters
  • Soy (including edamame)
  • Sweetened fruit juices
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