Anti-Inflammatory Do's and DOn'ts

Do’s:
- Embrace Anti-Inflammatory Foods:
  -Vegetables: Prioritize alliums (e.g., garlic, onions), cruciferous vegetables (e.g., broccoli, cauliflower), dark leafy greens (e.g., spinach, kale), and root vegetables (e.g., beets, sweet potatoes).
  - Fruits: Include berries, citrus fruits, apples, and avocados.
  - Healthy Fats: Use olive oil and consume nuts like almonds and walnuts in moderation.
  - Whole Grains: Incorporate quinoa, amaranth, and brown rice.
  - Proteins: Choose plant-based options (e.g., beans, tempeh) and lean proteins like fish rich in omega-3s (e.g., salmon, sardines).
  - Herbs & Spices: Use anti-inflammatory spices such as turmeric, ginger, cinnamon, and rosemary.
  
- Opt for Whole, Unprocessed Foods: Fresh, frozen, or canned options without added sugar or sodium.
  
- Hydrate: Drink plenty of water, unsweetened green or black tea, and coffee in moderation.

- Fermented Foods: Add probiotics like kefir, yogurt (low-fat), and fermented vegetables to support gut health.

- Cook Mindfully: Steaming, baking, and sautéing are preferred over frying or grilling at high temperatures.

 Don’ts:
- Avoid Pro-Inflammatory Foods:
  - Refined grains (e.g., white bread, white pasta).
  - Packaged snacks (e.g., cookies, crackers, pastries).
  - Sugary drinks and sweets (e.g., candy, syrups, desserts with added sugars).
  - High-sodium and processed foods.

- Limit Saturated and Trans Fats:
  - Stay away from butter, margarine, lard, and high-fat dairy (e.g., cream, full-fat cheese).

- Minimize Red and Processed Meats:
  - Avoid fatty beef cuts, bacon, and charred meats. Opt for grass-fed beef if consumed.

- Reduce Alcohol: If drinking, limit to moderate red wine intake.

- Skip Artificial Additives: Stay clear of processed meat alternatives with artificial preservatives or fillers.

- Beware of Overcooking Proteins: High-heat cooking can form compounds that contribute to inflammation.

Consider with Care:
- Some foods like peanuts, eggs, and coconut oil may be tolerated well by some individuals but can be inflammatory for others. Monitor how your body responds.

By following these guidelines, you can reduce inflammation and promote overall health while enjoying a varied and satisfying diet.

The ideas in this list are from the book The Complete Anti-inflammatory Diet for Beginners by Dorothy Calimeris and Lulu Cook, RDN