Anti-Inflammatory Diet/Mediterranean Diet
Chronic inflammation can be damaging to healthy cells and can weaken the immune system. Many chronic diseases, including cancer, heart disease, diabetes, obesity, arthritis, depression, and Alzheimer’s dementia, have been linked to chronic inflammation. Inflammation is a natural process in the body that happens when the body becomes injured. Inflammation also happens when the immune system detects something ‘foreign’, like an infectious agent, pollen, or a chemical. Inflammation is intended to protect the body by alerting the immune system to defend against the ‘foreign invader’, and to heal and repair damaged tissue. However, when there is chronic inflammation in the body, the repair mechanisms of the body can become disordered and cause damage which is when cancer or another chronic disease can develop. Chronic inflammation can arise for many different reasons, including chronic infection, smoking, toxic exposures, lack of exercise, obesity, poor diet or even stress. Diet is among the best studied approaches to reducing inflammation in the body and therefore reducing the risk of chronic disease. A healthy diet can also be a wonderful way to increase resilience and vitality.
The anti-inflammatory diet is an eating pattern that combines healthy components of traditional Mediterranean and Asian dietary patterns to maximize the healing potential of the foods consumed. Both cultures traditionally offer foods associated with good health and longevity. The foundational aspects of an anti-inflammatory diet is the increase of beneficial anti-inflammatory foods and reduction of harmful pro-inflammatory foods. There is growing evidence that some of the dietary components found in foods, such as fruits, berries, vegetables, nuts, whole grain, herbs, spices, and foods of marine origin— among others, can be protective against several chronic diseases, including heart disease, arthritis, obesity, depression, and cancer.
The best approach to an anti-inflammatory diet is to increase the diversity of fruits, vegetables, and fiber that you eat. Plants in their whole form tend to have nutritional components referred to as ‘phytonutrients’, or plant nutrients. These nutrients are concentrated in different amounts in different plant foods. In many cases these health-promoting compounds are what gives the plant food its vibrant color. That's why a healthy diet should include a ‘rainbow’ of vegetables and fruits—to increase the amounts and diversity of phytonutrients in your diet.
How much: Sparingly Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet Why Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70
percent pure cacao and have an ounce a few times a week. Fruit sorbet is a better option than other frozen
desserts.
How much: Optional, no more than 1 to 2 glasses per day Healthy choices: Organic red wine Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1 to 2 servings per day.
If you do not drink alcohol, do not start.
How much: Daily Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C,
vitamin E, mixed carotenoids, and selenium); coenzyme Q10; 2 to 3 grams of a molecularly distilled fish oil;
2,000 IU of vitamin D3 Why: Supplements help fill gaps in your diet when you are unable to get your daily requirement of
micronutrients.
How much: 2 to 4 cups per day Healthy choices: White, green, oolong teas Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea
and learn how to brew it correctly for maximum taste and health benefits.
How much: Unlimited amounts Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh),
chili peppers, basil, cinnamon, rosemary, thyme Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful natural
anti-inflammatory agents.
How much: 1 to 2 servings a week (one portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy,
1 egg, or 3 ounces cooked poultry or skinless meat) Healthy choices: High-quality natural cheese and yogurt, organic, omega-3 enriched eggs, skinless
poultry, grass-finished lean meats Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free
chicken and remove the skin and associated fat. Use organic dairy products moderately, primarily yogurt and
natural cheeses such as Emmental (Swiss), Jarlsberg, and true Parmesan. If you eat eggs, choose omega-3-enriched
eggs (from hens that are fed a flax-meal-enriched diet) or organic eggs from free-range chickens.
How much: Unlimited amounts Healthy choices: Shiitake, enokitake, maitake, oyster mushrooms (and wild mushrooms if available) Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and
minimize consumption of common commercial button mushrooms (including cremini and Portobello).
How much: 1 to 2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup
cooked edamame, or 1 ounce of soynuts) Healthy choices: Tofu, tempeh, edamame, soynuts, soymilk Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.
Choose whole-soy foods over fractionated foods like isolated soy-protein powders and imitation meats made with
soy isolate.
How much: 2 to 6 servings per week (one serving is equal to 4 ounces of fish or seafood) Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod
(sablefish) Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat
fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2 to 3 grams
per day.
How much: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of
flaxseed, 1 ounce of avocado) Healthy choices: For cooking, use extra-virgin olive oil and expeller-pressed grapeseed oil. Other
sources of healthy fats include nuts (especially walnuts), avocados, and seeds, including hemp seeds and freshly
ground flaxseed. Omega-3 fats are also found in cold-water fish, omega-3 enriched eggs, and whole-soy foods.
Organic, expeller-pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and
hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries. Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is
rich in polyphenols with antioxidant activity.
How much: 3 to 5 servings a day (one serving is equal to about ½ cup of cooked grains) Healthy choices: Brown rice, basmati rice, wild rice, buckwheat groats, barley, quinoa, steel-cut
oats Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.
Whole grains means grains that are intact or in a few large pieces, not whole-wheat bread or other products made
from flour.
How much: 2 to 3 servings per week (one serving is equal to about ½ cup cooked pasta) Healthy choices: Organic pasta, rice noodles, bean-thread noodles, and part whole-wheat and buckwheat
noodles like Japanese udon and soba Why: Pasta cooked al dente (when it has “tooth” to it) has a lower glycemic index than fully cooked
pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in
blood glucose levels.
How much: 3 to 4 servings per day (one serving is equal to 1 medium-size piece of fruit, ½ cup chopped
fruit, ½ cup of dried fruit) Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit,
red grapes, plums, pomegranates, blackberries, cherries, apples, and pears – all lower in glycemic load than
most tropical fruits Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.
Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
How much: 1 to 2 servings per day (one serving is equal to ½ cup of cooked beans or legumes) Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas, and
lentils Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load
food. Eat them well cooked either whole or pureed into spreads like hummus.
How much: 4 to 5 servings per day minimum (one serving is equal to 2 cups salad greens or ½ cup vegetables
cooked, raw, or juiced) Healthy choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard),
cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets,
onions, peas, squashes, sea vegetables and washed raw salad greens Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory
activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.
AWCIM adapted with special permission from Dr. Andrew Weil drweil.com.
How much: Sparingly Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet Why Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70
percent pure cacao and have an ounce a few times a week. Fruit sorbet is a better option than other frozen
desserts.
How much: Optional, no more than 1 to 2 glasses per day Healthy choices: Organic red wine Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1 to 2 servings per day.
If you do not drink alcohol, do not start.
How much: Daily Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C,
vitamin E, mixed carotenoids, and selenium); coenzyme Q10; 2 to 3 grams of a molecularly distilled fish oil;
2,000 IU of vitamin D3 Why: Supplements help fill gaps in your diet when you are unable to get your daily requirement of
micronutrients.
How much: 2 to 4 cups per day Healthy choices: White, green, oolong teas Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea
and learn how to brew it correctly for maximum taste and health benefits.
How much: Unlimited amounts Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh),
chili peppers, basil, cinnamon, rosemary, thyme Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful natural
anti-inflammatory agents.
How much: 1 to 2 servings a week (one portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy,
1 egg, or 3 ounces cooked poultry or skinless meat) Healthy choices: High-quality natural cheese and yogurt, organic, omega-3 enriched eggs, skinless
poultry, grass-finished lean meats Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free
chicken and remove the skin and associated fat. Use organic dairy products moderately, primarily yogurt and
natural cheeses such as Emmental (Swiss), Jarlsberg, and true Parmesan. If you eat eggs, choose omega-3-enriched
eggs (from hens that are fed a flax-meal-enriched diet) or organic eggs from free-range chickens.
How much: Unlimited amounts Healthy choices: Shiitake, enokitake, maitake, oyster mushrooms (and wild mushrooms if available) Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and
minimize consumption of common commercial button mushrooms (including cremini and Portobello).
How much: 1 to 2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soy milk, ½ cup
cooked edamame, or 1 ounce of soynuts) Healthy choices: Tofu, tempeh, edamame, soynuts, soymilk Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.
Choose whole-soy foods over fractionated foods like isolated soy-protein powders and imitation meats made with
soy isolate.
How much: 2 to 6 servings per week (one serving is equal to 4 ounces of fish or seafood) Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod
(sablefish) Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat
fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2 to 3 grams
per day.
How much: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of
flaxseed, 1 ounce of avocado) Healthy choices: For cooking, use extra-virgin olive oil and expeller-pressed grapeseed oil. Other
sources of healthy fats include nuts (especially walnuts), avocados, and seeds, including hemp seeds and freshly
ground flaxseed. Omega-3 fats are also found in cold-water fish, omega-3 enriched eggs, and whole-soy foods.
Organic, expeller-pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and
hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries. Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is
rich in polyphenols with antioxidant activity.
How much: 3 to 5 servings a day (one serving is equal to about ½ cup of cooked grains) Healthy choices: Brown rice, basmati rice, wild rice, buckwheat groats, barley, quinoa, steel-cut
oats Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.
Whole grains means grains that are intact or in a few large pieces, not whole-wheat bread or other products made
from flour.
How much: 2 to 3 servings per week (one serving is equal to about ½ cup cooked pasta) Healthy choices: Organic pasta, rice noodles, bean-thread noodles, and part whole-wheat and buckwheat
noodles like Japanese udon and soba Why: Pasta cooked al dente (when it has “tooth” to it) has a lower glycemic index than fully cooked
pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in
blood glucose levels.
How much: 3 to 4 servings per day (one serving is equal to 1 medium-size piece of fruit, ½ cup chopped
fruit, ½ cup of dried fruit) Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit,
red grapes, plums, pomegranates, blackberries, cherries, apples, and pears – all lower in glycemic load than
most tropical fruits Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.
Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
How much: 1 to 2 servings per day (one serving is equal to ½ cup of cooked beans or legumes) Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas, and
lentils Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load
food. Eat them well cooked either whole or pureed into spreads like hummus.
How much: 4 to 5 servings per day minimum (one serving is equal to 2 cups salad greens or ½ cup vegetables
cooked, raw, or juiced) Healthy choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard),
cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets,
onions, peas, squashes, sea vegetables and washed raw salad greens Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory
activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.
AWCIM adapted with special permission from Dr. Anderw Weil
drweil.com.
Click on the section titles for more information.
HEALTHY SWEETS
RED WINE
SUPPLEMENTS
TEA
HEALTHY HERBS AND SPICES
OTHER SOURCES OF PROTEIN
COOKED ASIAN MUSHROOMS
WHOLE-SOY FOODS
FISH AND SHELLFISH
HEALTHY FATS
WHOLE AND CRACKED GRAINS
PASTA (AL DENTE)
FRUITS
BEANS AND LEGUMES
VEGETABLES
Click on the section blocks for more information.
HEALTHY SWEETS
RED WINE
SUPPLEMENTS
TEA
HEALTHY HERBS AND SPICES
OTHER SOURCES OF PROTEIN
COOKED ASIAN MUSHROOMS
WHOLE-SOY FOODS
FISH AND SHELLFISH
HEALTHY FATS
WHOLE AND CRACKED GRAINS
PASTA (AL DENTE)
FRUITS
BEANS AND LEGUMES
VEGETABLES
- Resources
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WorldCancer Research Fund and American Institute for Cancer Research diet recommendations
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Anti-Inflammatory Food Pyramid
Dr. Weil's interactive Anti-Inflammatory Food Pyramid
-
True Food Recipes
A selection of recipes from the True Food cookbook (scroll toward the end of the page for the recipe links)
