LOW INFLAMMATORY DIET/FOODS
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.
GOOD FATS
Coconut oil up to 5 tbs daily
Butter – organic grass fed if possible
Lard
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.
BAD FATS
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
Cauliflower
Broccoli
Collards
Cucumbers
Celery
Tomatoes (if no autoimmune disease)
Asparagus
Brussels Sprouts
Cabbage
Kale
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).
CONDIMENTS
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.
DRINKS
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
PROTEIN
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.
NO SUGAR/GRAINS
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.