Anti-inflammatory dietary guidelines

The dietary guidelines detailed below aim to reduce the levels of inflammation within the body via the food that you eat. Foods high in saturated fats, sugars, yeasts, caffeine, alcohol, artificial colors, flavors and preservatives, must be minimal or completely avoided during the program as they can aggravate your condition.

Fresh fruits, vegetables, whole grains, legumes, an oily fish can be eaten in liberal amounts. Source organic/biodynamic produce where possible. Pure filtered water and fresh vegetable juices should be included in abundance.

Food to include:

Fish- mackerel, herring, sardines, trout, salmon, cod, mullet, tuna. Cold water fish contain oils which are beneficial in reducing inflammation.

Fruit: All frits except oranges. Fruit should be fresh and organic where possible.

Veggies: Liberal amounts of vegetables (organic) can be consumed daily including sprouts of all kinds. Whist on the anti-inflammatory program it is best to limit your consumption of potatoes, tomato, capsicum, eggplant and chilli.

Grains- Rice, millet corn, rye, barley, oats, quinoa and buckwheat. Rotate th grains and avoid wheat and all wheat products. It is possible to get rice, corn and buckwheat flour, pasta, bread etc. Soak grains for 3-4 hours and cook with a pinch of sea salt for easier digestion.

Beans: Broad, haricot, lima, mung, pinto, aduki, kidney and black-eyed beans. Split peas, lentils, chick peas and hommous. Soak the legumes overnight and cook with a strip of Kombu (sea vegetable) for improved digestion.

Nuts & Seeds: Almonds, walnuts, hazelnuts, brazil nuts, pumpkin seeds, sunflower seeds provide a good source of protein and are ideal for snacks. Avoid peanuts and pistashio's.

Oils: Linseed, safflower, sunflower, and olive oils. Ensure oils are cold pressed and organic. Use daily for salad dressings etc and keep refrigerated. Never cook with linseed or flaxseed oil.

Food to avoid

Meats: Red meat, pork, organ meats, salami, cold luncheon meats, and bacon. Replace with fish.

Dairy: Milk, cheese, cream, butter, yoghurt, sour cream, margarine, condensed milk and ice-cream. Use soy or rice milk. Hommous and avocado instead of cheese.

Fats: Animal fats, lard, fried foods, junk foods, and palm oil. The body does not require any animal fats. Use extra virgin olive oil.

Shellfish: Prauns, Balmain bugs, crabs and lobster. Use cold water oily fish.

Sugar: White, brown, raw sugar, icing sugar, jams, cakes, biscuits, pastries, honey, donuts, chocolates, lollies, canned fruits, frozen desserts, ice-cream, commercial breakfast cereals. Substitute with rice syrup.

Yeast: Avoid yeast breads and yeast extracts such as Vegemite. Wheat free & yeast free breads are available from good bakeries. Rice cakes, corn thins, ryvita are acceptable.

Drinks: Alcohol, coffee, tea, soft drinks, cordials. Remember to drinks lots of filtered water and vegetable juices. Replace with water and herbal teas.