What Is An Anti-inflammatory Diet?

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~3 minutes Last Updated: November 02, 2022
What Is An Anti-inflammatory Diet?

It is worth trying an anti-inflammatory diet if you often feel lethargic, sleepy 24/7, and recently started getting frequent colds and live with chronic autoimmune diseases.

Scientists have already found out that our health, beauty and even life expectancy depend on the intestinal microflora. Keeping her healthy is our main task. However, many inflammatory processes occur in our body, which accompany us throughout life and affect our well-being, and we are not even aware of them. The fact is that not all of them are accompanied by rashes, redness or other drastic changes in the condition of the skin. The hidden form of inflammation that occurs in the intestines is usually not accompanied by pronounced symptoms, but can seriously affect our health in general.

 

 

If you often feel lethargic, sleepy 24/7, and recently began to catch colds often and live with chronic autoimmune diseases, then you should try an anti-inflammatory diet . This is not a food system that needs to be followed for several weeks, but a complete reset of the usual diet .

An anti-inflammatory diet is a protocol for excluding and re-introducing potentially allergenic foods into the menu . After eliminating almost all possible allergens, you introduce each new product one at a time every 3 days to prevent a negative reaction. In this process, it is important to take steps and pay attention to how you feel: if you start eating everything in a row while you still have symptoms, you will not be able to determine what exactly is causing this reaction.

If you notice unwanted symptoms when re-introducing certain foods , avoid them. And wait until the symptoms subside before increasing the diet again . Symptoms can vary and may include indigestion, mood changes, fatigue, pain, trouble sleeping, drowsiness, skin rashes, or breathing problems.

 

Anti-inflammatory diet plan

How to conduct an anti-inflammatory nutrition protocol ? It is necessary to smoothly and gradually introduce the basic rules regarding nutrition and daily routine into your lifestyle .

For 3-4 days we stay on chicken or fish broth, homemade or from cafes and restaurants. You need to drink it 3-5 times a day, you can combine it with a small portion of meat or fish.

The 2nd stage lasts for 14 days.

Products that should be avoided altogether
  • Sugar, sweeteners, honey, sweet drinks and juices, sugar substitutes except stevia.

  • Gluten.

  • Crops.

  • Dairy products .

  • Eggs

  • Seafood.

  • Soy.

  • Alcohol.

  • Solanaceous (tomatoes, potatoes).

  • Canned products , processed food products .

  • Foods with a high glycemic index.

  • All dried fruits.

  • Carrots.

  • Beet.

 

Instead, you can add to the diet
  • Quail eggs.

  • Meat.

  • Offal.

  • Halibut.

  • Tuna.

  • Seafood.

  • Salmon.

  • Greens.

  • Greens (arugula, watercress, iceberg, dill, spinach).

  • Cruciferous vegetables (broccoli, Brussels sprouts, etc.).

  • Olive oil.

  • Coconut.

  • Lemon.

  • Cranberry, lingonberry, sea buckthorn, red currant, lime.

Stage 3 also lasts 14 days. Gradually add buckwheat, millet, barley, rice to the diet . You can introduce rabbit meat, goat or sheep dairy products . Fruits - one a day, observing whether there is a reaction. Black tea.

4th stage - more than 2 months. We add other products to the diet and look at the body's reaction. If there is any negative reaction after re-introduction, minimize this product in the diet .

 

Basic rules of nutrition

  • Eat no more than 3 times a day, without snacks. After the transition from broth to a denser menu, the food schedule follows the 16/8 scheme. That is, 16 hours of hunger and 8 hours - a window for eating, which includes 3 main meals.

  • Eat slowly. You can learn this, in particular, if you eat with your non-working hand. It helps train neurons and also slows down the process of food absorption.

  • Choose products that saturate for a long time.

  • Add vegetables to every meal.

  • The last meal should be planned 2-3 hours before bedtime.

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