The anti-inflammatory pantry
|FATS AND OILS|
|Avocado oil||Monounsaturated fat; more heat stable than olive oil.||Frying, sautéing, roasting, grilling, dressings, marinade|
|Coconut oil||Energy; cholesterol-free||Sautéing; butter replacement|
|Flaxseed oil||Omega-3||Dressings, smoothies (no heating); refrigerate|
|Grape seed oil||Does not oxidize at higher temperatures||Frying, sautéing, roasting, grilling|
|Extra virgin olive oil||Monounsaturated fat with unique antioxidant polyphenols that have anti-inflammatory properties.||Light sautéing, dressings, marinade.|
|NUTS AND SEEDS|
|Almonds||Healthy fats to decrease inflammation; lower cholesterol, rich in vitamin E||Snacking, salads, toppings, almond butter, almond milk|
|walnuts||Highest amount of omega 3’s of all the nuts; anti-inflammatory phytonutrients||Snacking, salads, toppings|
|Pumpkin seeds||Diverse blend of antioxidants; good source of magnesium, iron, zinc||Keep in airtight container|
|GRAINS AND LEGUMES|
|Nourishing fruit seed; gluten-free; good flour alternative for those avoiding wheat or gluten.||Soups, stews, grain dishes; flour replacement; keep flour sealed in freezer|
(chickpeas, lentils, navy, black, pinto beans
|Excellent soluble fiber source; plant-based protein; gluten-free; essential nutrients||Soups, stews, grain dishes, salads|
|Only grain that is a complete protein; gluten-free||Soups, stews, grain dishes, salads|
(flour or whole; red, brown, black)
|Fiber; antioxidants that protect against type 2 diabetes; gluten-free||Soups, stews, grain dishes, salads|
|HERBS AND SPICES|
|cinnamon||Regulate blood sugar; inhibits release of pro-inflammatory messengers||Fruit, oatmeal, smoothies, stews, chili|
|cumin||Stimulate digestive enzymes; contains cancer-preventing compounds||Vegetables, beans chili, dips, marinades|
|Contains anti-inflammatory compound gingerols; immune boosting||Smoothies, dressings, vegetables, desserts, teas
|Excellent source of Vitamin K (regulate body’s inflammatory processes||Vegetables, beans, chili, dips, marinades|
|Stimulate immune system, decrease inflammation, improve circulation||Beans, vegetables, chili, dips, marinades|
|Contains curcumin – powerful anti-inflammatory||Curries, soups, stews, vegetables, lentils, rice|
NOTE: Fasting or juice cleanses as a method for reducing inflammation are not long lasting, but fleeting at best! The elimination diet is the best method for diagnosing food allergies.
- Take a break from possible pro-inflammatory vegetables in the nightshade category, including potatoes, peppers and eggplant. They contain alkaloids, which some people have difficulty breaking down.
- Too many tomatoes could worsen your arthritis.
- Focus on the nourishing foods you CAN EAT during an elimination diet, NOT on those you can’t eat!!
- During an elimination diet, wean yourself off caffeine and sugar and start drinking water!!