Description of the Anti-inflammatory Diet
The Anti-inflammatory Diet established by Dr. Andrew Weil is very similar to other healthy diets, for instance the Mediterranean Diet. The Anti-inflammatory Diet was specifically designed to reduce age-related diseases and to improve overall health.
Chronic inflammation is associated with many diseases and may cause or exacerbate some of these.
New York Behavioral Health (NYBH) treats many patients with inflammation related disorders, diseases, and syndromes including anger, pain, heart disease, lupus, anxiety, depression, obesity, diabetes, etc. Therefore, we recommend consulting with your physician to see if nutritional changes are appropriate, given your medical status, in hopes of reducing chronic inflammation.
The overall aim of this diet is to reduce foods that promote inflammation. The typical American diet is rich in omega-6 fatty acids because of excessive consumption of processed foods (chips, cookies, fast food burgers and fries) and not enough omega-3 fatty acids (walnuts, black cod, etc.). The Anti-inflammatory Diet steers individuals toward a healthier balance of omega-3 and omega-6 fatty acids, while stabilizing blood sugar, and also includes plenty of fiber, vitamins, and phytonutrients.
It is recommended to increase intake of vegetable protein, temperate fruits, whole grains, and for most people oily fish.
Vegetable Protein
soy foods
walnuts
beans
lentils
other legumes
Temperate Fruits
berries
cherries
apples
pears
Oily Fish (if you are to eat fish, select oily fish)
black cod
wild Alaskan salmon
sardines
Whole Grains
brown rice
bulgur wheat
It is recommended to decrease or even avoid certain fats, meats, tropical fruits, and flour products when possible.
Fats
partially hydrogenated oil
vegetable shortenings
margarine
Meats
beef
pork
Tropical Fruits
bananas
pineapple
mango
papaya
Flour
White or whole wheat breads
White or Whole wheat pastas
Additional Diet Tips
If eating pasta, make al dente
Avoid high fructose corn syrup
Reduce saturated fats – butter, cream, fatty meats
Reduce processed and fast foods in general, e.g., crackers, chips, cookies, burgers, French fries, etc.
Consume ground flaxseeds
Drink plenty of water
Use olive oil as primary oil
Consume 2,000 to 3,000 calories per day, but some smaller and less active individuals may require fewer calories, and many women may require fewer calories as well
If you choose to drink alcohol, select red wine