1. Fresh Produce (prioritize colorful & seasonal)

• Leafy greens: kale, spinach, Swiss chard, collard greens, arugula
• Cruciferous veggies: broccoli, cauliflower, Brussels sprouts
• Berries: blueberries, strawberries, raspberries, blackberries (high in antioxidants)
• Citrus: oranges, lemons, limes, grapefruits
• Other fruits: cherries, pomegranates, apples, pears
• Colorful veggies: bell peppers, tomatoes, sweet potatoes, carrots, beets
• Alliums: garlic, onions, leeks (good for gut & immune support)

2. Healthy Fats

• Extra-virgin olive oil (for dressings / low-heat cooking)
• Avocados or guacamole
• Nuts & seeds: walnuts, almonds, chia seeds, flaxseeds (ground flax for absorption), pumpkin seeds
• Fatty fish: salmon, sardines, mackerel, trout (wild-caught if possible)
• Nut butters: almond butter, tahini (no added sugar or hydrogenated oils)

3. Whole Grains & Fiber

• Oats (steel-cut or rolled)
• Quinoa
• Brown rice or wild rice
• Farro, buckwheat, millet, barley (if tolerated)
• Whole-grain bread or wraps with minimal ingredients (look for sprouted if sensitive)

4. Plant-Based Proteins & Lean Proteins

• Legumes: lentils, chickpeas, black beans, navy beans
• Tofu / tempeh (fermented soy can be better tolerated)
• Edamame
• Free-range poultry (if eating animal protein)
• Eggs (pasture-raised if available)
• Bone broth (homemade or clean store-bought)

5. Spices, Herbs & Condiments (many have anti-inflammatory compounds)

• Turmeric (combine with black pepper for absorption)
• Ginger
• Cinnamon
• Garlic powder (if fresh isn’t available)
• Rosemary, thyme, oregano, basil
• Cayenne or chili flakes (if tolerated)
• Apple cider vinegar (with “the mother”)
• Mustard (simple, no sugar)
• Nutritional yeast (for umami and B vitamins)

6. Beverages

• Green tea or matcha
• Herbal teas: ginger, chamomile, rooibos
• Filtered water (add slices of cucumber, mint, lemon)
• Turmeric latte ingredients: plant milk + turmeric/ginger blend

7. Pantry Staples / Miscellaneous

• Canned wild salmon or sardines
• Chickpea Noodles
• Canned beans (rinse to reduce sodium)
• Ground flaxseed
• Shelf-stable nut milks (unsweetened)
• Dark chocolate (70%+ cacao, in moderation)
• Sorghum or other anti-inflammatory grain alternatives (if you like variety)

🚫 Foods to Limit or Avoid (pro-inflammatory)

• Refined carbohydrates: white bread, pastries, sugary cereals
• Added sugars / high-fructose corn syrup: soda, many packaged snacks
• Processed meats: sausages, deli meats with nitrates
• Excessive red meat (especially processed or charred)
• Trans fats / hydrogenated oils (often in fried or packaged foods)
• Highly processed snacks (check ingredient lists for artificial additives)
• Excess omega 6 oils in isolation (like too much soybean or corn oil without balancing omega3s)