Anti-Inflammatory
Focuses on foods that reduce chronic inflammation in the body. Based on scientific research linking inflammation to chronic disease.
Goal of the plan
Source best-for note: Arthritis, autoimmune conditions, chronic pain, general health.
Who it is for
The source category is Whole Foods, with difficulty marked Easy.
Example meals and foods
The source macro split is 20% protein, 45% carbohydrate, and 35% fat.
Meal timing: 3 meals, emphasis on variety and color.
- Fatty fish
- Berries
- Leafy greens
- Turmeric & ginger
- Olive oil
- Nuts (walnuts)
- Tomatoes
- Dark chocolate
- Green tea
- Avocados
Foods to limit or adapt
- Refined carbs
- Fried foods
- Soda & sugary drinks
- Processed meats
- Margarine
- Excessive alcohol
- Refined seed oils
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionMore of a framework than a strict diet. Can be combined with other approaches. Strong scientific support.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
Alkaline Diet
DASH
Intermittent Fasting (16:8)
