What to Eat on an Anti-Inflammatory Diet

Last Updated on November 27, 2023 by Cathy

An anti-inflammatory diet helps lower chronic inflammation and helps to heal a leaky gut. Chronic inflammation is a key factor for people with multiple sclerosis (MS). Learn what foods to eat on an anti-inflammatory diet.

An anti-inflammatory diet will help prevent:

• Alzheimer’s 
• Autoimmune diseases
• Cancer
• Diabetes
• Digestive issues
• Heart disease
• Obesity
• Skin issues
• Stroke

Anti-inflammatory foods to eat

It’s best to eat mostly vegetables to get the most nutrients. Eat foods high in fiber, and omega-3, and low in carbohydrates. Bacterial overgrowth, yeast overgrowth, parasites, and mycotoxins feed on sugar. Even healthy sugars like fruit, honey, or maple syrup feed these infections.

Include foods that are high in antioxidants such as:

• Artichokes 
• Berries
• Dark green vegetables 
• Pecans
• Red cabbage 

Stop Eating Foods That Feed Diseases Including:

• Dairy
• Gluten
• Refined sugar
• Artificial flavors and sweeteners
• Natural flavors
• Corn (it’s mostly a GMO)
• Soy (it’s mostly a GMO)
• MSG
• Canola oil (it’s mostly a GMO)
• Pork (it’s high in fat and prone to parasites)
• Farmed fish (it’s washed in toxic chemicals due to parasites)
• Processed citric acid (it’s mostly derived from corn)

Always read the ingredients on every label, even if it’s labeled “health food.” Also, recheck labels, food manufacturers often change their ingredients. – I found this out the hard way.

Eat these foods:

• Vegetables 
• Fruit 
• Herbs/spices
• Nuts
• Seeds
• Healthy fats and oils
• Wild-caught fish
• Pasture-raised poultry
• Grass-fed and finished meats and organ meats

Eat Organic

Eat organic as much as possible. If money is an issue buy organic produce if it’s on the Dirty Dozen list. This is a list of produce with the highest concentration of pesticide residues. Click here to see the current Dirty Dozen.

Hot peppers are also high in pesticide residues. Papayas and summer squash sold in the U.S. are from genetically modified seeds. Although raisins aren’t on the list because they are a processed food they should be number one. 

On average raisins had 13 pesticides and one sample had 26 pesticides. This included some organic raisins, although the organic raisins had fewer pesticides. One of these pesticides, Chlorpyrifos, is a brain-damaging pesticide. It’s banned in the European Union.

Stocking up on meats when they are on sale is another good option to save money.

What to Drink

Water should be your number one choice when it comes to beverages. But I get it, sometimes you want something other than plain water. 

Beverage ideas:

• Coconut water 
• Flavored water (berries, cucumber, lemon, lime, mint leaves, orange, etc.)
• Herbal tea
• Kefir water
• Kombucha 
• Mineral water
• Soda water with cucumbers, kombucha, lemons, limes, mint leaves
• Sparkling water

Or make your own cherry or orange energy drink:

• 24 ounces of water
• 3 tablespoons of lime juice
• A few drops of cherry or orange extract
• 1 packet of Stevia 
• 1/8 teaspoon potassium (for electrolytes)

Sample Paleo Menu

It can feel a little overwhelming when you’re first starting out. But, if you keep it simple and avoid recipes that have a lot of ingredients it will be easier. Remember to eat a balanced meal and include a wide variety of vegetables.

I only eat twice a day to fast 14-16 hours each night but I’ve included three meals for each day. Everyone is different so please adjust this menu to fix your own personal needs. Plus, eat what’s in season. For example asparagus in the spring winter squash in autumn berries in the spring apples in autumn.

Sample one-week menu:

Monday –

Breakfast: Green smoothie with healthy fats such as avocado or coconut milk. 
Lunch: Big green salad with chicken topped with sauerkraut and a handful of nuts.
Dinner: Roasted chicken with a salad of greens. Include roasted Brussels sprouts, avocado slices, and raw pecan slices. Sprinkle seasonings and drizzle in olive oil or lemon juice.

Tuesday –

Breakfast: Sweet potato hash and nitrate-free bacon with a piece of fruit.
Lunch: Green salad with radishes, avocado, and shrimp sprinkled with seasons.
Dinner: Taco salad. Include leafy greens topped with grass-fed beef, olives, red onions, avocados, and diced mangos.

Wednesday –

Breakfast: Leftover chicken slices, sausage links, green smoothie.
Lunch: Bed of spinach, strawberry slices, and seasonings. Drizzle on olive oil or lemon juice.
Dinner: Chicken or beef stir fry. Include carrots, broccoli, water chestnuts, garlic (minced), green onions, and bok choy. Top with sesame seeds and coconut aminos to taste.

Thursday –

Breakfast: Fruit bowl or smoothie
Lunch: Big salad with whatever meat you have on hand. Include vegetables, and cilantro, topped with fresh squeezed orange juice mixed with raw honey
Dinner: Salmon fried in healthy oil with lemon and dill. Plus a salad with mixed vegetables and broccoli sprouts.

Friday –

Breakfast: Spinach with broccoli, bacon pieces, and avocado slices drizzled in olive oil. Plus, raspberries 
Lunch: Green smoothie.
Dinner: Grass-fed burger. Include red onion, tomato, and fermented pickles wrapped in romaine lettuce.

Saturday –

Breakfast: Whatever leftovers you have.
Lunch: Bed of greens topped with apple tuna salad. Tuna salad recipe – tuna, apple chunks, red onion, celery, green onion, mashed avocado, juice of half a lemon.
Dinner: Oven-baked or air-fried drumsticks with sweet potato fries and paleo slaw. Slaw recipe – thinly sliced red and green cabbage, grated carrots, parsley, and sea salt. Drizzle with freshly squeezed lemon juice.

Sunday –

Breakfast: Fruit, turkey bacon, asparagus, and berries.
Lunch: Big salad with cucumber, red cabbage, red onion, celery, cilantro, and parsley. Add seasonings and drizzle in olive oil and lemon juice.
Dinner: Grilled chicken slices on a bed of greens avocado slices, and cucumber slices. Drizzled with olive oil or pineapple juice with grilled pineapple on the side.

Snacks

Always keep snacks on hand in case you get hungry. You don’t want to find yourself eating something you will regret later. 

• Avocado
• Baby carrots 
• Bowl of berries with coconut cream
• Canned wild-caught fish (salmon, sardines, tuna)
• Celery with almond butter
• Fruit
• Handful of nuts
• Homemade beef jerky
• Leftovers
• Olives
• Vegetable sticks

Eating Out

When visiting a restaurant order meat or fish that’s cooked in olive oil. Avoid mixed seasonings (you don’t know what’s in their seasonings). Have your vegetables steamed instead of cooked. Get extra vegetables instead of bread. Ask for olive oil and lemon slices for your salad dressing.

Ask your server if they have a gluten-free or dairy-free menu, they often do – you just need to ask. And don’t be afraid to ask them to swap something out. They are there to help you enjoy your meal.

The Bottom Line

Don’t get frustrated over what to eat. Instead, focus on eating healthy, whole foods by avoiding processed foods. 

The Ultimate Guide to Surviving & Thriving with MS

Unlock the power of a healthy lifestyle with this exclusive ebook! Discover practical strategies and expert advice on managing MS naturally through nutritious eating and mindful living. This comprehensive guide is packed with wellness tips, and lifestyle recommendations tailored specifically for you. Take control of your health and embark on a transformative journey toward a balanced and vibrant life. Get your hands on this invaluable resource and start thriving today!

Resources:

https://www.ewg.org/foodnews/raisins.php