An anti-inflammatory diet includes
Eliminating meat, dairy products, butter, and even margarine because of their pro-inflammatory fats (saturated, trans, and partially hydrogenated vegetable oils). Most processed foods are also high in these fats. Protein sources should be fish, nuts, seeds, and beans.
Increasing sources of Omega-3 fatty acids in the diet, which include flax seeds, walnuts, cold water fish (salmon, anchovy, herring, and sardines); and fish oil supplements, 2,000-6,000 milligrams per day (must be refrigerated).
Preferred
Salmon, wild
Salmon, farmed
Anchovy
Mackerel, Atlantic
Sardines
Trout
Good
Tilefish, Atlantic
Mussels
Striped bass
Fish burger, fast food
Pompano
Pollock, Alaskan
Halibut
Crabs
Scallops
Snapper
Clams
Tuna, light
Neutral
Fish sticks, frozen
Catfish, farmed
Flounder
Avoid
Tulefish, Gulf
Shark
Swordfish
Roughy
Bluefish
Tuna, albacore
Mackerel, King
Mackerel, Spanish
Increasing fruits and vegetables to 8-10 servings per day. These are rich in antioxidants, which are anti-inflammatory. Spices such as turmeric, ginger, rosemary, and basil, as well as tea (green and black) have anti-inflammatory effects.
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