Eating an “Anti-inflammatory” Diet


  • Eat plenty of fruits, vegetables, nuts.
    • As much as possible, eat your fruits, vegetables and nuts raw
    • Less cooking = more nutrition
  • Eat these in moderation: fish (no farmed fish), poultry (chicken, turkey, etc.), eggs, lean red meat (preferably grass fed beef, lamb or bison), and dairy.
  • Control your portions by limiting your fish, poultry or meat to a serving the size of your palm.
  • 5-6 smaller meals are better than 3 large meals due to the higher glycemic impact of larger portions (higher insulin levels needed to control blood sugar from larger meals).
Chronic inflammation—the cause of many killer diseases

What do heart disease, chronic fatigue syndrome, fibromyalgia, arthritis pain, malaise, obesity, digestive problems, diabetes, some cancers and mental disorders have in common? It’s not a virus or germ, it’s not a vitamin deficiency, nor is it a case of bad genetics. What the common denominator is will surprise you — grain-based foods and beverages!

The emerging truth about health is that “you eat inflammation” which cause degenerative disorders that can be traced to eating grain-based foods — breads, cakes, cereals, beer, pizza, pretzels, cookies, etc. To get really healthy and stay that way, we advocate an “anti inflammatory” lifestyle to “eat your self out of pain” by avoiding breads and other grain-derived foods.

Nutrition recommendations to reduce inflammation
  • Eliminate grain-based foods from your diet as they contribute greatly to systemic inflammation.
  • Eat only whole, natural foods that will spoil, but eat them before they do.
  • Be sure to get 25-30 grams of fiber daily for good elimination and good health
  • Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, organ meats, and eggs.
  • Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses, and fresh and sour cream.
  • Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller-pressed sesame and flax oil, and the tropical oils—coconut and palm.
  • Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
  • Consume adequate “anti-oxidants” (feel free to ask any Team Member on which ones)
  • Use filtered water, preferably reverse-osmosis, for cooking and drinking. Chlorine and fluoride in most city water supplies is highly toxic and should be avoided.
  • Use unrefined sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  • Make your own salad dressing using raw vinegar, extra virgin olive oil, or flax oil.
  • Use natural sweeteners sparingly, such as raw honey, maple syrup, evaporated cane juice, and stevia powder.
  • Cook only in stainless steel, cast iron, glass, or good quality enamel (Teflon is toxic)
  • Avoid these foods:
    • ALL sugar (especially high-fructose corn syrup)
    • Grain (wheat, corn, rice, oats, etc.)
    • “White foods”
    • White flour, salt, sugar, rice, potatoes, milk, etc.
    • Trans-fats/fried foods (hydrogenated or partially-hydrogenated AND poly-unsaturated oils)
    • Soda pop (carbonation, sugar, high fructose corn syrup, and artificial sweeteners are highly inflammatory)
    • Artificial sweeteners (Nutra-sweet/aspartame, saccharine, Splenda)
    • Flavorings, additives, preservatives, and chemicals
    • MSG, autolyzed yeast, hydrolyzed proteins, yeast extract, nitrites, nitrates, BHA, BHT, etc.

For a Free Introductory Consult with Dr. Prakashclick here to schedule your introductory meeting or call us at (919) 926-8890.