Anti-Inflammatory Food List

Low-Glycemic-Load / Anti-Inflammatory Nutrition — Food List

1. Concentrated Protein Sources

Average serving size: 3 oz. = 1 serving (approx. 150 calories).

All meats, poultry, and fish should be grilled, baked, or roasted; fish may also be poached. Choose free-range and organic sources whenever possible.

• Eggs: 2 whole eggs or 3 egg whites plus 1 whole egg (preferably organic/free-range).
• Egg Substitute: 2/3 cup (or 1/2 cup).
• Fish & Seafood: 3 oz. fresh or 3/4 cup water-canned (including non-crustacean shellfish).
• Poultry: Chicken or Cornish hen breast (3 oz.).
• Turkey: Breast only (3 oz.).
• Leg of Lamb: Roasted (3 oz.).
• Beef: Lean cuts (3 oz.).

2. Legumes

Average serving size: 1/2 cup = 1 serving (approx. 130 calories).

• Peas & Lentils: Black-eyed peas, chickpeas, great northern peas, split peas, dried peas, and lentils.
• Beans: Garbanzo, pinto, fat-free refried, kidney, black, lima, cannellini, navy, mung, and green soy beans.
• Hummus: 1/4 cup.
• Bean Soups: 1 cup of soup prepared from the approved beans listed above.
• Peanuts: Dry roasted, 15–20 nuts (no salt).

3. Nuts & Seeds

Average serving size: As indicated. 1 serving = 100 calories.

• Almonds & Hazelnuts: 10–12 whole nuts.
• Walnuts & Pecans: 7–8 halves.
• Seeds: Pistachios, sunflower, pumpkin, or sesame seeds (2 Tbsp.).
• Nut Butter: 1 Tbsp. crafted from the approved nuts listed above.
• Quinoa: 1/2 cup (utilized similarly to a whole grain).

4. Category I Vegetables

Serving size: Unlimited servings (approx. 10–25 calories per 1/2 cup cooked or 1 cup raw serving). These vegetables function as your biological medicine to optimize detoxification systems and manage systemic inflammation.

• Core Vegetables: Asparagus, artichokes, bamboo shoots, bean sprouts, bell or other peppers, broccoli, broccoflower, Brussels sprouts, cauliflower, celery, cucumber, cabbage, chives, onion, leeks, garlic, eggplant, green beans, mushrooms, okra, radishes, snow peas, sprouts, tomatoes, water chestnuts, zucchini, and summer squash.
• Leafy Greens: Bok choy, escarole, Swiss chard, kale, collard greens, watercress, spinach, dandelion greens, mustard greens, and beet greens.
• Lettuce & Mixed Salad Greens: Romaine, red leaf, green leaf, endive, spinach, arugula, radicchio, watercress, and chicory.
• Flavor Builders & Juices: Salsa (sugar-free), sea vegetables, and fresh-only vegetable juices.

5. Category II Vegetables

Average serving size: 1/2 cup (unless otherwise indicated). 1 serving = 45 calories.

• Carrots: 2 medium raw, 12 baby carrots, or 1/2 cup cooked.
• Root Vegetables: Rutabaga, parsnips, and turnips (1/3 cup cooked).
• Beets & Winter Squashes: Beets, acorn squash, or butternut squash.
• Sweet Potatoes & Yams: 1/2 medium baked.
• Yukon Gold Potato: 1/2 medium.
• Red Potatoes: 5 small.

6. Fruit

Average serving size: As indicated. 1 serving = 80 calories.

• Pome & Stone Fruits: Apple, Apricots, Nectarines, Peaches, Pear, Plums.
• Citrus: Grapefruit, Orange, Tangerines.
• Berries: Blackberries, blueberries, raspberries, strawberries.
• Melons: Cantaloupe, Honeydew, Watermelon.
• Tropical & Exotic: Kiwi, Mango, Cherries, Fresh figs, Grapes.

7. Dairy-Type Choices

Average serving size: 4 oz. to 6 oz. 1 serving = 80 calories.

• Organic Yogurt: Low-fat or fat-free plain organic yogurt (4 oz.).
• Greek Yogurt: Greek low-fat or fat-free plain organic yogurt (4 oz.).
• Fortified Plant Milk: Almond or rice milk (unsweetened, 4 oz.).

8. Fats & Oils

Average serving size: 1 teaspoon. 1 serving = 40 calories.

• Olive Oil: Extra-virgin or virgin olive oil.
• Coconut Oil: Unrefined, unprocessed virgin coconut oil.
• Flaxseed Oil: Cold-pressed or unrefined flaxseed oil (avoid heating).
• Specialty Oils: Avocado oil, perilla oil, walnut oil, macadamia nut oil, and mustard oil (avoid heating).

9. Whole Grains

Average serving size: 1/2 cup cooked (unless otherwise indicated). 1 serving = 75–100 calories.

• Steel-Cut Oats: 1/2 cup cooked.
• Brown Rice: 1/2 cup cooked.
• Whole Grain Bread: 1 slice (30 g).
• Whole Grain Pasta: 1/2 cup cooked.
• Barley: 1/2 cup cooked.
• Bulgur: 1/2 cup cooked.
• Wild Rice: 1/2 cup cooked.
• Corn: 1/2 cup cooked (non-GMO).

10. Condiments & Beverages

• Water: At least 8 cups of pure, filtered, or distilled water daily.
• Seltzer: Plain or naturally flavored, and brands like La Croix (if no history of active digestive challenges).
• Herbal Tea: Unsweetened (hot or iced).
• Coffee: 2–3 cups daily (black or with a splash of milk; avoid artificial creamers).
• Green Tea: Unsweetened.
• Green Superfood Powder: 1–2 Tbsp. mixed into water or smoothies.
• Condiments: Mustard, vinegar, lemon juice, lime juice, Bragg’s liquid aminos, and hot sauce.
• Fresh Herbs & Spices: Fresh herbs, spices, and seasoning blends (avoid added sugars).
• Sweeteners: Stevia (avoid artificial sweeteners).
• Honey: Raw honey, 1 tsp. per day.
• Dark Chocolate: 72% or higher cacao, 1 oz. per day.
• Broths & Soups: Low-sodium vegetable broth, 1–2 cups.
• Nut Milk (Unsweetened): 1 cup.