Low Inflammatory Diet: Approved Foods and Foods to Avoid
The following is a very strict low inflammatory diet.
It does not have to be followed exactly if you are not a diabetic or you don’t have any major health issues that require a strict low inflammatory diet. The foods to avoid are in BOLD.
*Please always consult your health care practitioner before changing your diet or attempting any sort of health protocol.
GOOD FATS (APPROVED):
Coconut oil up to 5 TBS daily
Butter – organic and grass-fed if possible
Lard
Bacon grease
Beef tallow
Chicken, duck, turkey fat or the fat of other fowl
Cold pressed oils – avocado and many others
Olive oil – make sure is very good quality and never use in a frying pan
Avocados, coconut
Nuts such as Brazil nuts, macadamia nuts, pecans, walnuts, pistachios, filberts and others. **Peanuts and cashews are NOT nuts. Peanuts are roasted and salted in unhealthy oils Cashews
BAD FATS (AVOID):
Bottled oils: corn, soy, safflower, peanut, vegetable, canola, etc., margarines of all kinds,
PAM, olive oil sprays
Powdered oils (corn sprayed), low quality olive oil
APPROVED DAIRY:
FULL FAT dairy products including yogurt (plain only), cottage cheese, cream cheese, sour cream and other real cheeses
DAIRY TO AVOID:
NO cheese food products. This includes:
Velveeta, Cheese Whiz, cheese singles plastic wrapped or other processed cheese products made with unhealthy oils.
No cow’s or goat’s milk
APPROVED VEGETABLES:
Green leafy veggies, including all types of lettuce
Cauliflower
Broccoli
Collards
Cucumbers
Celery
Tomatoes, if no autoimmune disorders
Bell peppers, if no autoimmune disorders
Asparagus
Brussels sprouts
Cabbage
Kale
Corn is NOT a vegetable
VEGETABLES TO AVOID:
Avoid beans and dried beans
Avoid root vegetables like beets, carrots, turnips, rutabagas
Avoid too much garlic and onions (small amounts in salads are ok)
Condiments
Make your own salad dressing and mayo. I use avocado oil to make mayo. There are recipes online that take less than 5 minutes.
Paleo/keto mayo. You can use this for tuna salad, salmon salad, egg salad, deviled eggs and you can make your own ranch.
Salt – EAT SALT, Himalayan and Redmond from Utah. On low carb diets, eat salt in bone broth. It prevents cramps in feet and legs.
Raw sauerkraut or other fermented vegetables are full of salt and good bacteria (probiotics) Chocolate – only very dark chocolate 80 – 90% cacao
APPROVED DRINKS:
Herbal teas of all kinds but only with stevia/monk fruit, there are many flavors
Unsweetened coconut milk
Unsweetened almond milk
Zero Vitamin Water
Stevia drinks
True Lemon flavor packs
Bai drinks
DRINKS TO AVOID:
NO SODA!! Including diet soda
No Gatorade or Powerade
No cow’s or goat’s milk
Protein
0.5 – 1.0 oz. / kg of body weight
Pork 8g/oz
Chicken 7g/oz
Beef 9g/oz
Shrimp and other seafood
Fish including cold water deep ocean, salmon, mackerel, tilapia, tuna, and others
7g/oz sustainable canned fish, sardines, tuna, salmon etc.
NO SUGAR/GRAINS
Avoid all artificial sweeteners such as Nutrasweet (aspartame), Splenda (sucralose), Equal, Sweet ‘N Low, and others.
You may use stevia, monk fruit sweetener and on occasion, sugar alcohols in some sweets. These include Swerve and Whole Earth sweetener.
NO FRUIT – except the berries, blueberries, strawberries, raspberries, blackberries (organic is best)
No sugar
No crackers
No bread
No cereal
No flour
No tortillas
No chips
No rice
No potatoes, including sweet potatoes
No carrots or beets
No legumes, dried beans, peas
No ketchup No maple syrup
No corn or corn products
No honey
No sodas, including diet, can occasionally have Zevia sodas that use stevia
No gravy made with flour
No oats, grits, quinoa or other grains including all breads, cakes, muffins, bagels
