The Anti-Inflammatory Diet



The premise of this diet is to reduce inflammation that currently resides in your body, and to prevent any further inflammation from setting in.  This diet should be followed in the first two weeks of treatment and under the guidance of your Health Care Practitioner.

Here is a list of the food you should INCORPORATE into your diet

Steamed Vegetables

  • Steaming improves the utilization or the availability of the food substance and it reduces irritation to the gut, allowing it to restore itself.
  • Raw vegetables should be used sparingly except as a salad 
  • Eat a variety of vegetables that you tolerate with the exception of nightshade vegetables (tomatoes, potatoes, sweet and hot peppers, and eggplant), and corn. 
  • Do not use aluminum cookware or the use of the microwave

Legumes

  • Eat a variety of any legumes that you tolerate- split peas, lentils, garbanzo (chickpeas), kidney beans, soy, mung beans, pinto beans 

Fruit

  • Limit your fruit to 2-3 pieces of any fruit.  The lower the glycemic index of the fruit, the better (cherries, prunes, dried apricots, apples, pears, plums, strawberries.)

Fish

  • Deep sea fish (salmon, halibut, cod, tuna, mackerel, and sardines) is preferred. 
  • Limit the consumption of shellfish
  • Optimally, the fish should be poached, baked, steamed, or broiled

Chicken or Turkey

  • Ideally, cage free and organically raised poultry is preferred
  • Baked, broiled or steamed

Grains

  • Optimal grains are- quinoa, millet, brown rice, basmati rice, buckwheat, barley, rye, and oatmeal
  • Rice and rye crackers are allowable snack foods
  • Eat 1 to 2 cups of grains per day

Sweeteners

  • Very small amount of agave, maple, barley, rice syrup, or honey may be used
  • Avoid refined sugar or any artificial sweetener

Butter/Oils

  • Use sparingly
  • Mix equal parts butter and extra virgin olive oil (i.e. 1 pound butter and 1 cup oil), whip, and then store in refrigerator.  This combines the benefits of olive oil and the taste of butter.
  • For cooking, use extra virgin olive (EVOO) or sesame oil
  • For dressings, use avocado, flaxseed, grape seed, or EVOO.

Foods to AVOID in your diet!

  • Alcohol
  • Caffeine
  • Citrus fruits
  • Peanut/peanut butter
  • Pork
  • Nightshade vegetables
  • Fried foods
  • Red meat
  • Wheat products
  • Corn products
  • Eggs
  • Dairy products
  • Processed food

To book and appointment with Dr. Crysta Serné and learn more about injury prevention, please contact reception@vitalityclinic.ca or call the clinic (604.687.7678)