Anti-Inflammatory Diet

• Refined Sugars & High Fructose Corn Syrup

Example: soft drinks, lollies, jam, processed & fast foods

- replace with natural sweeteners like monk fruit or stevia

- or use honey, coconut sugar and blackstrap molasses sparingly.

• Refined Carbohydrates

Example: white bread, white rice, white flour, pasta

- try brown or wild rice, whole grains, quinoa, oats, legumes

- cauliflower rice, buckwheat pasta, almond flour, coconut flour

• Processed Seed, Vegetable Oils - Trans fats

Example: margarine, canola oil, sunflower oil

- for cooking, use coconut or avocado oil, grass fed butter, ghee

- olive oil, flaxseed oil, hemp seed oil, avocado oil can be used cold

• Conventionally Raised Meat

Example: processed meat, any non-organic meat

- source wild game, grass fed beef & lamb, hormone free poultry

- organ meat is packed with vitamins, minerals, enzymes & amino acids

• Farmed Fish & Seafood

Example: most salmon, ocean trout, most barramundi

- ask your fishmonger for local, wild caught options

- species lower on the food chain have lower levels of mercury

• Processed Meats

Example: bacon, hot dogs, ham, deli meats, salami, jerky

- source free range organic eggs, pasture raised poultry, beef & lamb

- try plant based options such as tofu, legumes, hummus & nut butters

• Artificial Sweeteners

Example: 'diet' foods and soft drinks, Equal, Splenda

- monk fruit and stevia are natural, low calorie options

• Food Additives & Preservatives

Example: emulsifiers, colours, MSG, Mineral salts, flavours, Numbers

- choose whole, unprocessed foods that are fresh in season

- traditional preserving by fermenting, pickling, freezing or drying

• Conventional Dairy Products

Example: milk, ice-cream, custard

- replace with hemp, oat, almond, coconut or macadamia milk

- fermented dairy such as yoghurt & kefir are generally okay

- Organic raw, unhomogenised milks and cheeses are generally healthy

• Alcohol & Tobacco

Example: beer, wine, spirits, tobacco, e-cigarettes

- if it is too difficult to eliminate these, try organic, preservative free

wine & organic tobacco - manitou, hemp papers & filters

A NOTE ON GLUTEN

Many of us can eat foods containing gluten without incidence; however, there is some scientific support for avoiding it. Exposure to gluten can lead to intestinal permeability, which compromises our immune function. Anyone with gastrointestinal difficulties, inflammatory disorders, autoimmune conditions, chronic fatigue, depression, or any other condition that does not respond to treatment should trial gluten avoidance to see if their health improves.

• Gluten

Example: wheat, barley, rye, oats, bread, cous-cous, pasta, cereal

- try coconut, almond, or buckwheat flour; gluten free products

- whole grains such as quinoa, amaranth and teff

- corn tortillas, lettuce or spinach for wraps, zucchini or rice noodles

* A gluten-free label doesn’t necessarily make a food healthy! Make

sure you read the ingredients and nutritional information.