Dr. Moira Kwok NDDr. Moira Kwok ND
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Dr. Moira Kwok ND
  • About
    • Work With Me
    • What is Naturopathic Medicine?
  • Services
    • Telemedicine
    • Diet & Meal Plans
    • Professional Grade Supplements
    • Acupuncture
    • IV Vitamin Therapy
    • Lab Tests
      • Lab Test Analysis
      • Hormone Testing
      • Food Sensitivity Testing
  • Conditions
    • Women’s Health
    • Fertility
    • Pregnancy Care
  • Dispensary
  • Blog
  • Contact
  • Book Online
Oct15

Anti-Inflammatory Diet

    Over the past month, I’ve been seeing a variety of patients who all seem to need an anti-inflammatory diet. So I figured I should write a blog post on it as well since there’s definitely something requiring anti-inflammatory in the air!

    Who Can Benefit from an Anti-Inflammatory Diet?

    Anyone who wants to prevent or reduce their current low-grade inflammation in order to prevent future health conditions.

    More specifically, people with the following health conditions may find this diet beneficial for them:

    • Allergies
    • Arthritis
    • Asthma
    • Autoimmune diseases such as lupus or scleroderma
    • Cancer
    • Chronic pain
    • Diabetes
    • Endometriosis
    • Heart disease
    • Inflammatory bowel disease (IBD) including Crohn’s disease and ulcerative colitis
    • Irritable bowel syndrome (IBS)

    General Guidelines

    In a nutshell, the anti-inflammatory diet focuses on whole foods that consist primarily of fruits, vegetables and legumes with healthy grains, lean meats and fish, healthy fats and the elimination of processed foods and sugar.

    The following tips will make this diet easier for you:

    • PLAN your meals ahead of time! Some patients even find taking a couple of hours on a Sunday afternoon/evening to meal prep super useful. You’d be surprised at how much this makes the remainder of your week a breeze!
    • Do NOT eat any one food more than 3 times a week
    • Experiment with different foods that you’d never try before
    • Experiment with different recipes and save the ones that you LOVE so that you’ll have a whole list favourite recipes to choose from in the future. You’re basically curating your very own recipe book!
    • And most importantly, take the time to ENJOY your food.

    Anti-Inflammatory Diet Details

    Fruits

    If you find fruits difficult to digest, try baked fruits. Sometimes just a bit of cinnamon on it will make it dessert-like!

    Fruits OK to Eat

    Apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, cranberries, figs, grapes, kiwis, mangoes, melons, papayas, peaches, pears, pineapples, plums, pomegranate, prunes, raspberries, rhubarb and strawberries

    Fruits to Avoid

    Citrus fruits

    Vegetables

    Focus on vegetables that contain lower amounts of carbohydrates.

    If you have digestive issues, consider steaming your vegetables instead of eating them raw so that it is easier to digest.

    Vegetables OK to Eat

    Artichoke, asparagus, bean sprouts, beets, beet greens, bok choy, broccoli, Brussels sprouts, red cabbage, green cabbage, carrots, cauliflower, celery, chives, collards, cucumber, dandelion greens, eggplant, endive, mixed greens, kale, kohlrabi, leeks, green lettuce, red lettuce, romaine lettuce, mustard greens, onions, parsley, parsnips, green peas, sweet peppers, pumpkin, radishes, rutabagas, spinach, squash, string beans, sweet potatoes, Swiss chard, turnips, watercress, yam and zucchini

    Vegetables to Avoid

    Potatoes and tomatoes

    Legumes

    Soak the legumes overnight and cook them the next day.

    Legumes OK to Eat

    Aduki beans, black beans, garbanzo beans, kidney beans, mung beans, pinto beans, lentils, split peas and fermented soy (such as miso and tempeh)

    Legumes to Avoid

    Tofu may cause reactions in some people, so experiment with it with and without to see what you tolerate better

    Grains
    Grains OK to Eat

    Amaranth, buckwheat, millet, oatmeal, quinoa, basmati rice, brown rice, sorghum, teff and wild rice.

    Rice crackers and wasa crackers are also OK.

    Grains to Avoid

    Any product containing gluten including breads, cereals, white flour and pastas.

    The following grains contain gluten: barley, rye and wheat and ALL of their derivatives, including bulgar, durum, farro, kamut, oats (* unless specifically labelled gluten-free), semolina and spelt.

    Meat
    Meats OK to Eat

    Chicken, turkey, elk, lam, wild game and venison.

    Meats to Avoid

    Beef and pork

    Dairy
    Dairy OK to Eat

    Small amounts of organic butter or eggs

    Dairy to Avoid

    Other dairy products including cheese, commercial eggs and animal milk

    Seafood
    Seafood OK to Eat

    Cod, summer flounder, haddock, halibut, mackerel, salmon, sardines, trout and tuna.

    Seafood to Avoid

    Shellfish including clams, crab, lobster and shrimp

    Oils
    Oils OK to Eat

    For cooking: avocado oil, coconut oil or grapeseed oil

    For salads: olive oil, flaxseed oil or hempseed oil

    Oils to Avoid

    Hydrogenated oils

    Nuts & Seeds
    Nuts & Seeds OK to Eat

    Most are acceptable including the nut butters

    Nuts & Seeds to Avoid

    Peanuts and peanut butter

    Spices
    Spices OK to Eat

    You’re welcome to add ANY spice to enhance the flavour of your food!

    Sweeteners
    Sweeteners OK to Eat

    All in moderation! Raw honey, stevia, pure maple syrupe and brown rice syrup

    Sweeteners to Avoid

    All sugars and all artificial sweeteners

    Beverages
    Beverages OK to Eat

    A small amount of almond milk, cashew milk, hazelnut milk, oat milk, rice milk and soy milk is OK

    Herbal teas are a good substitute for coffee and juice

    Beverages to Avoid

    Alcohol, coffee, juice, pop and caffeinated teas

    Miscellaneous Foods
    Miscellaneous Foods to Avoid

    Corn products, fried foods, processed foods

     

    ** Please note that this is NOT medical advice and that you should talk to your healthcare provider before taking beginning a strict diet

    If you’d like to work together and discuss if the anti-inflammatory diet would be beneficial for you, CONTACT ME HERE to set up a complimentary 15 min discovery call/meeting to get started.

    What’s a discovery call/meeting? It’s where we get to know each other better to ensure that I’m the right practitioner for you and that you have the opportunity to ask your questions about Naturopathic Medicine before we move forward with an initial Naturopathic consultation.

     

    Here are a few more posts that you might also be interested in:

    • Diet and Meal Plans
    • Sugar Goes By Other Aliases
    • My Endo Story
    • Sugar; Is It As Bad As Everyone Says?
    • Endometriosis and Estrogen Dominance

     

     

     

    #drmoirakwokND #cleaneating #healthyeating #nutrition #yummy #youarewhatyoueat #healthybalance #bodyisatemple

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    About The Author

    Related Posts

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