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Anti-Inflammatory Diet

March 10, 2017



     The other day I was having a conversation with a friend and she mentioned that she was experiencing inflammation problems.  I think this something we have all experienced at one point or another.   It just happened that this was something that I was just learning about in school.  So she suggested that I make a blog post of what I found out so I could possibly not only help her, but help other people as well. 


     Inflammation can be causes by many things.  It can be caused by diabetes, heart disease, arthritis and cancer.  Or it can be caused by things as simple as a sensitivity to something.  The first best step to take if you are experiencing inflammation problems would be to see your physician.  The 2nd step would be to look at what kinds of food you are eating.


     I strongly believe that foods that are not organic and that are processed can cause all sorts of problems, including inflammation.  A lot of sugar can cause inflammation, so limiting it or getting rid of sugar all together would help.  If we are consuming foods that our bodies don’t know what to do with, they may treat them as a threat.  Our bodies may try to fight them off and this could cause inflammation. 


     Unless it works for you, I don’t believe that we should completely follow one diet. However there are a lot of diets out there that can guide us in the right direction and maybe we can find certain parts of the diet to that works.  The anti–inflammatory diet suggest consuming at least three grams of omega 3 per day.  You can get this with food like flaxseeds, chia seeds, fish, nuts and seed.  They suggest for your protein you eat foods like, almonds, salmon and other nuts and seeds.  Use avocado oil and olive oil.  Eat vegetables like broccoli, cabbage, carrots, cauliflower, garlic, kale, olives, peppers and spinach.  Fruits like blueberries, lemons, limes, papaya, pineapple, raspberries and strawberries.  And spices like cayenne, cinnamon, cocoa, ginger, parsley, rosemary, thyme and turmeric can help with inflammation.  I use turmeric just about every day.  If you use it with black pepper that helps with absorption. 


     There are other diets that can be looked into to help prevent inflammation.  These diets are the anti-ageing diet (I don’t know about you, but this one sounds like the best to me!), gluten free diet, Mediterranean diet and the blood type diet. 


     The anti- ageing diet is all about antioxidants and eating clean, while having as clean environment as you can.    


     We have all heard about gluten and gluten free diets.  Is gluten free really needed?  There are people out there that have a sensitivity or intolerance with gluten.  The most common gluten intolerance is called Celiac disease.   If you have either a sensitivity or intolerance with gluten, it can cause inflammation, along with other symptoms.  You can be tested to see if you have a problem with gluten.  If you have Irritable Bowel Syndrome, Crohn’s disease, any problems with your thyroid, ADD, ADHD or any kid of autoimmune disease, you should be tested.


     This semester my school sent me a book titled “The World’s Healthiest Foods” by George Mateljan.  You can find a lot of his info on his website.  He has a lot of info on the Mediterranean diet and some recipes.  I was also looking up recipes on Pinterest.  The Mediterranean diet believe that you should eat socially with friend and family.  This diet is all about eating plenty of fruits, vegetable and healthy fats. 


     Last but not least for diets there is the blood type diet.  Dr. Peter J D’Adamo believes you can find what foods are best for you and what foods you should avoid by your blood type.  Like people with the blood type O would probably do better at eating meat, but people with the blood type A would probably do better being a vegetarian.  I personally don’t feel comfortable following this to a T, but I think it would be a great guide and maybe a great place to start at and experiment with. 


     There are also plenty herbs with anti- inflammatory properties like, chamomile, dandelion, evening primrose, feverfew, ginger, St John’s wort, turmeric, valerian, plantain (not the banana but Plantago major), burdock, fennel, watercress, licorice, red raspberry, yarrow, mullein, slippery elm, rosemary, comfrey (externally only), chickweed, marshmallow, hollyhock, Aloe Vera (the juice is really good for the intestines and can help with Crohn’s disease) and turkey rhubarb.  These are only the herbs that I have studied so far, there are probably plenty more.  If you are interested in an herb, please do some research, because some herbs to not work well with some medications or illnesses. 


     There are links that probiotics may help with inflammation as well. 


     There are still plenty of delicious foods we can eat that are anti – inflammatory.  In my last post I mentioned that you can find substitutes for just about everything.  You can probably find anti-inflammatory substitutes for your favorite foods as well. 






This blog is for entertainment and education purposes only. The content included is my opinion and is not intended to diagnose, treat, or cure disease.

This article has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, cure, diagnose, or prevent disease. Always consult your primary care physician or naturopathic doctor before making any significant changes to your health routine.



Petersen, D. (2015). NAT 308: Advanced Holistic Nutrition. Portland, OR: American College of Healthcare Sciences.  

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