Anti-Inflammatory Diet
The following dietary guidelines help reduce inflammation for most people. These suggestions are helpful for most
people with inflammatory conditions such as sprains, strains, bursitis, tendonitis, arthritis., etc. and can be used in
conjunction with supplementation. In addition, most people find that eating this way often lowers blood lipids, smoothes
out blood sugar variations, helps with weight management, reduces digestive problems, increases energy, and more. It is
important to note that fats digest more slowly so, when fat is reduced in the diet, one may become hungry sooner and be
tempted to eat junk food. The hunger is not a problem if one has prepared plenty of healthy snacks.
Observe the following Dietary Habits:
1.
2.
3.
4.
5.
6.
Drink plenty of pure water. 2 liters of water a day is best.
Eliminate alcohol and caffeine (including black tea, chocolate, and sodas)
Eliminate fast food, processed junk food, and refined sugars
Avoid spicy foods (especially containing hot peppers or chilies)
Increase healthy soups. They are satisfying and easy to digest. The stomach loves soup!
Be sure to eat regularly, every 3-4 hours (3 meals and 1 snack. A good snack could be some steamed veggies,
sweet potato, or organic carrots and celery sticks)
Eliminate/Decrease:
Add/Increase:
PROTEINS
Dairy products
Red meat
Goat cheese, Feta cheese (sheep), goat milk
Freshwater fish (halibut, tuna, mackerel, salmon,
herring), Poultry, Soy products, Tofu
VEGETABLES
Tomatoes, White potatoes
Red & Green peppers, Eggplant
Raw onion, Garlic
Asparagus, Spinach, Zucchini, Artichoke,
Kelp, Okra, Snowpeas, Cabbage, Broccoli
Parsley
FATS & OILS
Hydrogenated oils, Peanut oil
Safflower Oil, Transfats
Extra virgin olive oil
Grapeseed oil, Flax
FRUITS
Citrus
Strawberries (potential allergen)
Apples, Bananas, Grapes, Mangos, Papayas
Peaches, Prunes, Kiwis, Pears, Berries (esp.
Blueberries)
GRAINS, NUTS & SEEDS
White flour
Brown rice
White rice
Raw Nuts (Walnuts, Almonds)
Later
Buckwheat, Millet (high in protein), Legumes,
(Split Peas, Lentils), Seeds (Flax, Pumpkin,
Sunflower), Rye Bread, Quinoa, Amaranth, Oats
Salt, Soy Sauce (i.e. Sushi)
SPICES
Parsley, Cilantro, Basil, Oregano, Ginger,
Rosemary (these are natural COx-2 inhibitors)
Irina Tsoy, L.Ac., Dipl. AC. • 1745 Silver Lake Blvd., Los Angeles, CA 90026
Tel: (323) 662-3109 • Fax: (323) 662-6321 • Email: irinatsoy04@yahoo.com