This is a very strict low inflammatory diet. It does not have to be followed exactly if you are not a diabetic or you don’t have any major health issues that require a strict low inflammatory diet.


    Coconut oil up to 5 tbs daily

    Butter – organic grass fed if possible


    Bacon grease

    Beef tallow

    Chicken, duck, turkey fat or other fowl

    Cold pressed oils – avocado and many others

    Olive oil – make sure it is very good quality and never use in a frying pan

    Avocados, coconut

    Nuts such as Brazil, Macadamia, Pecans, Walnuts, Pistachios and Filberts

    Peanuts and cashews are not nuts and are roasted and salted in unhealthy oils. Cashews are from a fruit and have a lot of carbs in them.


    Bottled oils – corn, soy, safflower, peanut, vegetable, canola, etc

    Margarines of all kinds

    PAM, olive oil sprays

    Powdered oils (corn sprayed)

    Low quality olive oil

    FULL FAT DAIRY PRODUCTS  – yes to yogurt (plain only), cottage cheese, cream cheese, sour cream and other real cheeses.

    CHEESE FOOD PRODUCTS – no to Velveeta, Cheese Whiz, plastic wrapped cheese singles, or other cheese products made with unhealthy oils.


    VEGETABLES – yes to most

    Green leafy veggies including all types of lettuce






    Tomatoes (if no autoimmune disease)



    Brussels Sprouts



    Bell Peppers (if no autoimmune disease)

    *Corn is not a vegetable

    Avoid beans, dried beans and root vegetables such as beets, carrots, turnips, rutabagas, too much garlic and onions (small amounts in salads are ok).


    Make your own salad dressing and mayo. I use avocado oil to make mayo. There are recipes on line that take less than 5 minutes to make.

    Paleo Mayo can be used for tuna salad, salmon salad, egg salad, deviled eggs and for making your own ranch dressing.

    EAT SALT – Himalayan and Redmond from Utah. If you’re on a low carb diet, eat salt in bone broth.

    Salt prevents cramps in feet and legs.

    Raw sauerkraut or other fermented vegetables are full of salt and good bacteria (probiotics).

    Chocolate – only very dark chocolate 80-90% cacao.


    Herbal Teas of all kinds but only with Stevia or Monk Fruit. There are many flavors.

    Coconut Milk Unsweet / Almond Milk Unsweet

    Zero Vitamin Water

    Stevia Drinks

    Kombucha – some have carbs from sugar in small amounts

    True Lemon flavor packs

    Bai Drinks

    No to – Soda including diet, Gatorade, Powerade, cows or goats milk


    0.5 – 1.0g/kg of body weight/day. This is around 25-30g per meal. Older adults may need more due to protein wasting. We lose a lot of muscle mass as we get older.

    Pork 8g/oz

    Chicken 7g/oz

    Beef 9g/oz

    Shrimp and other seafood

    Fish – cold water deep ocean – salmon, mackerel, tilapia, tuna and others 7g/oz

    Sustainable canned fish, sardines, tuna, salmon, etc.


    Avoid all artificial sweeteners such as NutraSweet (aspartame), Splenda (sucralose), Equal, Sweet N’ Low and others.

    You may use Stevia, Monk Fruit Sweetener and on occasion sugar alcohols in some sweets. These include Swerve and Whole Earth Sweetener.

    No fruit  – except the berries (blueberries, strawberries, raspberries, blackberries – organic is best.

    No sugar

    No crackers

    No bread

    No cereal

    No flour

    No tortillas

    No chips

    No rice

    No potatoes including sweet potatoes

    No carrots or beets

    No legumes, dried beans, peas

    No ketchup

    No maple syrup

    No corn or corn products

    No honey

    No sodas including diet. Zevia Sodas that use Stevia are ok on occasion.

    No gravy made with flour

    No oats, grits, quinoa or other grains including all breads, cakes, muffins and bagels.

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