The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (6 page)

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Ginger.
This root contains anti-inflammatory compounds called
gingerols
, which inhibit pro-inflammatory molecules. Ginger is used to treat a wide variety of conditions, including digestive issues, nausea, motion sickness, arthritis, headaches, colds, and flu.

•
Gluten-free grains.
Quinoa and brown rice are used throughout the anti-inflammatory recipes here, and for good reason.

Quinoa is a complete plant-based source of protein, which means it has the same amino acids found in animal products. Sufficient protein is key to healing inflammation. It’s also a rich source of magnesium, a relaxant mineral that reduces inflammation and contains vitamin E.

Brown rice is also high in magnesium as well as selenium, which helps with detoxification and protects cells from damage.

•
Natural sweeteners.
While refined white sugars are inflammatory, there are some natural sweeteners that can be used in an anti-inflammatory diet. Raw honey is rich in healing amino acids, digestive enzymes, and antiviral constituents—helping to enhance the immune system. Maple syrup is rich in antioxidants, plus it’s
high in zinc—another important nutrient for the immune system. Of course, using natural sugars is completely optional. Omit them if you prefer to avoid sweeteners completely.

•
Nuts and seeds.
Walnuts, almonds, cashews, hemp seeds, chia seeds, flaxseed, and more contain a wide range of healthy fats, protein, and fiber. Walnuts, hemp seed, chia seeds, and flaxseed are particularly high in omega-3 fatty acids.

•
Pineapple.
The core and stem of this tropical fruit contains
bromelain
, which reduces inflammation and helps protein digestion.

•
Root vegetables.
Carrots, sweet potatoes, parsnips, turnips, celery root, rutabaga, and beets are anti-inflammatory and antioxidant powerhouses.

Carrots and sweet potatoes are rich sources of vitamin A, which helps nourish the mucosal cells in the digestive tract, aids vision, boosts the immune system, and keeps skin healthy.

Sweet potatoes contain anthocyanin pigments and beets are full of compounds called betalains, both of which reduce the production of inflammatory enzymes.

•
Sustainable, organic meat.
Lamb, chicken, and turkey are high in protein, which is essential for healing and repairing inflammation. They are also rich in B vitamins, particularly B
₁₂
—a key nutrient for the nervous system rarely present in plants.

•
Turmeric.
Turmeric’s anti-inflammatory power stems from
curcumin
. It can help reduce inflammation associated with inflammatory bowel disease, arthritis, cystic fibrosis, and cancer.

•
Winter squashes.
Similar to root vegetables, winter squashes contain high amounts of vitamins C and A. They also contain special compounds called
cucurbitacins
that inhibit the enzymes that lead to inflammation.

There are a few foods in the recipes following that are on the “Foods to Avoid” list. While this might seem strange, these ingredients cause inflammatory reactions in some people, but not in others. They include:
•
Dairy.
Some recipes contain organic goat’s or sheep’s milk and cheese. Goat and sheep products are more similar in nutrients to human breast milk, which is why some people can tolerate them better than cow’s milk. Also, ghee—clarified butter—doesn’t contain milk solids, so some don’t have a problem digesting it.

•
Nightshades.
This family of vegetables can contribute to inflammation, but also contains many beneficial nutrients. When used in moderation, nightshades can be part of a healthy diet, particularly when following the Mediterranean Action Plan.

•
Eggs.
While these can be allergenic, not everyone has a reaction to them. Also, the way eggs are cooked can impact the reaction—the longer an egg is exposed to heat, the more the protein is denatured and changed. This means that a soft-poached egg might be tolerated well, but a hard-boiled or scrambled egg may cause a reaction.

Depending on each individual’s health status and biochemical structure, foods affect everyone differently. While we aim to offer dietary guidelines, these aren’t hard-and-fast rules. We encourage you to pay attention and listen to what your body is telling you. It’s helpful to keep a food diary for a week—write down everything you eat, the time you consume it, and whether you notice any physical symptoms before, during, or after eating.

If you experience a reaction to any food or food groups, then don’t consume them anymore. But if you tolerate these foods, feel free to include them as a part of your healthy, unique diet.

In summary, these are the basic guidelines to follow, no matter which anti-inflammatory diet you select:
•
Choose plenty of fruits and vegetables.

•
Consume healthy sources of fat.

•
Watch your omega-6 to omega-3 ratio.

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Eat enough protein.

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Heal and support your gut.

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Avoid refined sugars and processed foods.

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Drink at least eight glasses of water each day.

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Manage your stress levels.

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Get plenty of sleep.

With these points in mind, it’s time to learn more about each anti-inflammatory plan and pick the one that’s right for you.

This anti-inflammatory Vegan Action Plan is packed with fruits, vegetables, grains, beans, legumes, nuts, seeds, and oils.
No animal products of any kind are consumed
—this includes meat, fish, fowl, eggs, and dairy; many even stay clear of honey, substituting maple syrup or coconut sugar instead.

Those following the Vegan Action Plan will want to avoid glutinous grains, soy, nightshades, and processed vegan meat substitutes as these can induce inflammation.

RULES AND PRINCIPLES

1.
Consume plenty of fruits and vegetables.
These are the mainstay of a vegan diet and they offer copious anti-inflammatory nutrients. Consider eliminating nightshades (potatoes, tomatoes, peppers, eggplant, etc.), from the diet, as well as corn.

2.
Eat enough plant-based protein.
Some vegans are “carbotarians,” eating a lot of pasta, rice, bread, and baked goods. Plant-based protein is essential to an anti-inflammatory vegan diet because it helps repair and heal tissues. Aim for complete sources of protein, such as quinoa, hemp seeds, and chia seeds, or combine proteins whenever possible (i.e., pair brown rice with beans) to consume a full slate of amino acids.

3.
Boost omega-3 intake.
Healthy sources of fat, particularly omega-3s, are very important. Most nuts and seeds, along with green vegetables and avocado, are good sources. Further boost your intake by adding ground flaxseed or chia seeds to your food, or consume omega-3 alternatives like sea vegetables.

4.
Avoid soy products.
Many vegan diets include plenty of soy, but as soy can induce inflammation it’s best to skip it.

5.
Avoid processed vegan meat or dairy substitutes.
Some products attempt to simulate the taste and texture of animals foods (like vegan chicken, tuna, sausage, or cheese), but are typically filled with preservatives, additives, or artificial flavors. Nondairy milk, yogurt, and cheese are often thickened with a stabilizer called carrageenan, a compound that causes inflammation—particularly in the digestive tract. Choose whole, plant-based foods instead.

6.
Select gluten-free grains.
Opt for brown rice, quinoa, buckwheat, millet, teff, sorghum, gluten-free oats, and wild rice over glutinous wheat, spelt, kamut, barley, and other grains.

POTENTIAL BENEFITS

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Plant-based diets are associated with lower risks of heart disease, obesity, diabetes, and cancer.

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Many are vegan for ethical reasons, as the diet is inherently animal friendly.

POSSIBLE CHALLENGES

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Nutrient deficiencies may occur if your diet does not include a variety of foods.

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Eliminating nightshades, soy, corn, and imitation products can leave you feeling deprived.

The Mediterranean Action Plan can greatly reduce your risk of heart disease and stroke. An anti-inflammatory Mediterranean diet is full of vegetables, fruits, beans, nuts, seeds, fish, chicken, and healthy fats, such as those from extra-virgin olive oil.

Those following an anti-inflammatory Mediterranean diet may want to
avoid
or
limit
nightshade vegetables, soy products, and red wine or alcohol.

RULES AND PRINCIPLES

1.
Consume plenty of fruits and vegetables.
Most fruits and vegetables are welcome staples on this diet. Be aware, though, that some recipes corresponding to this diet contain nightshade vegetables like tomatoes, peppers, and eggplant. Try them and see how you feel afterward. If you have a reaction, eliminate nightshades for two weeks and see if there is improvement.

2.
Limit gluten-free grains.
While a limited amount of grain is allowed in a typical Mediterranean diet, an anti-inflammatory dieter may want to reduce grain consumption further.

3.
Eat healthy sources of fat.
Oily fish, such as wild salmon, sardines, anchovies, and trout, are wonderful sources of omega-3s, making them a perfect fit for this plan. Aim to eat fish two to three times per week.

4.
Skip the red wine.
Many are drawn to a traditional Mediterranean diet because it allows one or two glasses of red wine per day. However, it’s best to omit the wine, and avoid alcohol altogether, as it can aggravate inflammatory conditions.

POTENTIAL BENEFITS

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A reduced risk of heart attack or stroke.

•
Animal products are allowed.

POSSIBLE CHALLENGES

•
If you enjoy that glass of wine with dinner, you might feel disappointed or deprived.

•
If you have trouble with nightshades, particularly tomatoes, you may not react as well to this diet.