Anti-Inflammatory Foods

LIST OF ANTI-INFLAMMATORY FOODS
Last update - 18 April 2008

The following list is edited and modified starting from a list first made by Cyndi Olsen. Please direct your questions, comments, or suggestions to Cyndi at email@cyndi.biz Please direct requests for updates to Cyndi, and be sure to write "anti-inflammatory list" in the subject field.

* (Asterisk) indicates "Best Choices" according to some doctors & scientists supplying the info.
+ (Plus sign) indicates that it available in pills or capsules, in addition to being available as a food.

Persons taking supplements, herbs, alternative medications should continue with their normal medications as prescribed unless their physician orders changes.

Have your physician review proposed additions, deletions, or changes in dosages of all supplements, herbs, alternative medications, etc

Persons with kidney damage likely have a "renal" diet that limits their intake of protein and potassium. This page does not apply to renal patients. Follow your renal diet as given you by your physician or dietician.

FISH

* Wild Alaskan Salmon	Salmon	Sablefish	Anchovies	Sardines
North Atlantic Mackerel	Trout	Light Tuna	Herring

NUTS and OILS

+ Flaxseed Oil	* Ground flaxseed	* Extra Virgin Olive Oil	* Hazelnuts	* Olives
*Avocados	* Coconut Oil	* Sesame Seeds	* Walnuts	Almonds
Almond Butter	Dark chocolate	Omega-3 Fish Oils

The whole flaxseed can be stored at room temperature indefinitely.

Flaxseed can be ground an inexpensive coffee grinder that works very well and can be bought for about $9.
Once flaxseed is ground, it goes rancid quickly, so it is best to buy whole seeds and grind only as much as you will use each day.
Flaxseeds contain Omega-3 and they swell up after consumption so one feels "full" sooner.

Omega-3 fats break down the undesirable fat in our bodies and carry it out of the body, promoting weight loss and they reduce inflammation.

Evening Primrose Oil (potent anti-inflammatory, in addition to being useful for relapsing and recurring autoimmune diseases.

Studies show that it enables may enable proper functioning of T- cells.

It contains Omega-6 oil, so one needs to consume plenty Omega-3 oils for a healthy balance of the two)

GRAINS

* Buckwheat

Oats

Whole Grains

Eating whole grains do not promote weight gain like the refined white carbohydrates do.

VEGETABLES

* + Garlic	* Spinach	* Kale	* Cauliflower	* Cabbage	* Brussels Sprouts
* Broccoli	* Broccoli Sprouts	* Bok Choy	* Broccoli	* Broccoli Sprouts #	Onions

# Broccoli Sprouts - if purchased; wash well and cook - or grow your own to avoid possible contamination with bacteria.

HERBS

Basil	* Chili Peppers	Cinnamon	+ Ginger	Mint
Oregano	Parsley	Rosemary	Thyme	+ Turmeric/cur cumin (May reduce cytoxan effectiveness)

Gingko may help with memory, but it is not an anti-inflammatory.
Many of the herbs are available in pills or capsules.
Rosehips (available as tea).

PROTEIN (Other than Fish and Nuts)

* Omega 3 Eggs

FRUITS

*Acai	* Apple	* Avocados	* Blueberries	Cranberries
Grapefruit	Pineapple	Strawberries	Other berries

Avoid grapefruit if you are on cytoxan. It may interfere with other meds as well, so ask your physician.
Cranberry capsules may help prevent urinary tract infections.
Acai is available at health food stores, juice or whole fruit.

SUPPLEMENTS

* Omega 3 Fish Oil Capsules - (not cod liver oil - it must say omega-3 fish oil)

* Alpha Lipoic Acid (ALA)	* Astaxanthin	Chondroitin	Co-Q 10	* Chromium	* DMAE
* Gamma Linolenic Acid (GLA)	* Serrapeptase	Magnesium

Green Tea (over 50 anti-inflammatories- available in decaffeinated. Don't consume within two hours of ingesting walnuts or other omega 3 oils.

Bromelain between meals cuts down on mucus.

ADDITIONAL SUPPLEMENTS thought to be beneficial in fighting auto-immune diseases and vasculitis,

High potency vitamin B-complex	Probiotics	Glutathione
Vitamin/mineral complex	Vitamin E	Sterols & sterolins
Anti-oxidants	Vitamin C	MSM
Glucosmine	Chondroitin	Co-Q-10
Sterols and Sterolins	Probiotics	Evening Primrose oil
Digestive enzymes
Systemic Enzymes that include serrapeptase

Calcium &Vitamin D (If on prednisone or other corticosteroid, take 4 hrs away from prednisone).
Folic acid (needed if on Methotrexate or ordered by physician, 1-5 mg/day).
Bromelain (between meals may reduce mucus).
The many supplements add up at the cash register.

They run out at different times, the costs are spread out over time.
They also take up quite a bit of cabinet or counter space.

SUGARS (All inflammatory, just some not so bad as others).

Most sugars get converted to glucose for use as energy sources in mitochondria, so virtually all sugars are somewhat inflammatory.

Some sugars take longer to get converted and so are slower to raise the glucose level.

For example, fructose (qne high fructose corn syrup, HFCS) takes longer than sucrose. It has a better glycemic index, but that's misleading as it's only metabolized in the liver and it's negative effect on insulin levels is greater.

There are good and not-so-good, or perhaps bad and not so bad.

Not all sugars are the same.
Any substance that raises the blood glucose level is inflammatory to some extent.
Some would argue that the body cannot distinguish between a refined and an unrefined sugar.

Others claim important nutrients, necessary for the digestion of the sugar, are lost in the refining process.

Too much of the "wrong" sugar can cause health problems as can too much of the "right" sugars.
Sugar alcohols, or polyols, occur naturally in plants and are added to foods for sweetness.

Sugar alcohols, or polyols, can cause stomach upset.

‘Compared with sugar, they are less caloric and their effect on blood sugar is less dramatic.

Opinions may vary, but high fructose corn syrup (HFCS) is made through a many stage process that is seems more chemical than extractive.

In a 2007 interview, a qualified researcher stated his opinion that widespread use HFCS is a major contributor to obesity.

Table sugar (sucrose) consists of about half-in-half glucose and fructose and is best minimized in the diet.

MORE REFINED SUGARS (Less desirable)

• Brown sugar	confectioners sugar	corn sweetener	corn syrup	crystalline fructose	maltsyrup
granulated (table) sugar	high fructose corn syrup (HFCS)	invert sugar	maltodextrin	maltose	polydexxtros
sucrose	fructose	syrup	glucose	dextrose

LESS REFINED SUGARS (Better)

• Agave nectar (sweat cactus nectar)	amasake	barley malt	blackstrap molasses	brown rice syrup	cane juice
date sugard	demerara	[deleted fructose]	fruit-juice concentrate	honey	lactose
maple syrup	muscovado	raw sugar	sucanat	turbinado sugar

SUGAR ALCOHOLS (Better)

• Erythritol	hydrogenated starch hydrolysates (HSH)	isomalt	lactito
maltitol	mannito	sorbitol	xylitol

TIPS

Take calcium 4 hours away from prednisone as they counteract each other if taken together.

A study report on how glutathione works to combat autoimmune diseases is available on-line.

Dr. Pericone has developed an anti-inflammatory diet to fight disease and premature aging.

He discovered that his patients were losing weight on the diet, so it is being marketed as a weight loss and disease fighting diet.

PRO-INFLAMMATORY FOODS to be minimized to avoid weight gain

Processed white flour breads & cereals & pasta (and all foods containing white flour)	Enriched Wheat Flour (it's actually white flour)	Cornstarch	All sweeteners, both real and imitation	White rice
Fast food	Trans Fats	Hydrogenated Oils	Shortening	Margarine
Potato chips	Pretzels	Corn chips	Rice & Corn cakes