Anti-Inflammatory Foods
Following an anti-inflammatory diet can be helpful for Lymphoedema and Lipoedema conditions. Reducing pro-inflammatory foods and increasing anti-inflammatory food can help to reduce inflammation in your body, supporting your current treatment plans.
The Anti-Inflammatory Lifestyle Includes:
Eating anti-inflammatory foods
Not smoking
Limiting alcohol intake
Adequate exercise and being active
Getting enough good quality sleep
Managing stress well
As a general rule, following the Mediterranean dietary pattern is a well-researched way of living that optimally supports health. The following food lists can be used as a guide to increase your intake of anti-inflammatory foods and reduce pro inflammatory ones.
Use high quality extra virgin olive oil or organic butter for cooking. Aim for at least 3 servings of fish or seafood per week. High vegetable consumption of around 10 servings of vegetables per day, and a wide range of different coloured vegetables. Include herbs and spices for their anti-inflammatory compounds and add green tea into your daily diet.
Include 2+ serves of legumes, 2-3 serves of pasture raised beef and lamb, and some free range pastured eggs and chicken. Add in high fibre foods and reduce refined high GI foods. Aim for 32g of fibre per day. Legumes, oats and wholegrains are good sources of fibre as are vegetables.
Anti-inflammatory recipes and how to eat an anti-inflammatory diet by Clinical Nutritionist Luanne Hopkinson (view more at olivohealth.com.au).
CONSUME more of these anti-inflammatory foods:
Organic or pastured free range poultry
Organic or pastured free range eggs
Organic or pastured beef and lamb
Organic or pastured dairy (yoghurt, kefir, ricotta cheese)
Herbs & Spices - especially fresh
Basil
Cayenne Pepper
Chilli
Cinnamon
Cloves
Curry
Garlic
Ginger
Liquorice
Mint
Onion Powder
Peppers
Rosemary
Turmeric
Thyme
Grains & Legumes
Adzuki beans
Amaranth
Basmati rice
Barley
Buckwheat
Brown rice
Kidney beans
Lentils
Millet
Miso soup
Mung beans
Oatmeal
Quinoa
Split peas
Tempeh
Tofu
Fresh Vegetables
Cabbage
Cauliflower
Carrots
Chives
Collards
Bok Choy
Brussels sprouts
Fennel bulb
Garlic
Green beans
Grape leaves
Kale
Onions
Parsley
Peppers
Pumpkin
Spinach
Sweet potatoes
Turnip greens
Fresh Fruits
Acerola, raw
Avocados, raw
Blueberries
Bilberries
Currants, black
Guavas
Lemon peel
Melons
Olives
Pineapple
Papayas
Raspberries
Seafood
Anchovies
Atlantic Herring
Atlantic salmon
Fish Roe
Halibut
Kelp
Mackerel
Oysters
Rainbow Trout
Sardines
Tuna
Beverages
Coffee (small amounts)
Green Tea
Hot chocolate (organic dark
chocolate)
Miso soup
Red wine (small amounts)
Water
White Tea
Nuts & Seeds
Almonds
Brazil nuts
Cashews
Chia seeds
Flaxseeds
Hazelnuts
Macadamia
Pecans
Walnuts
Fats & Oils
Organic Butter
Fish oil
Flaxseed oil
Extra Virgin Olive Oil
Coconut oil (some)
Sweetener (use minimal)
Honey
Rapadura sugar
Coconut sugar
Cacao
Cinnamon
AVOID these pro-inflammatory foods:
Canola Oil
Sunflower Oil
Safflower Oil
Rice bran Oil
Vegetable Oil
Soybean Oil
Cottonseed Oil
Grapeseed Oil
Margarine
Trans fats
Refined white sugar
Processed meats – bacon, salami, ham etc.
Wheat breads & baked goods
Deep fried foods
Fast foods
Takeaway foods
Soda and sugar sweetened beverages
Ice cream, frozen yogurt
Biscuits & Cookies
Conventionally raised Beef, Lamb, Pork, chicken and eggs
Cake
Cereals (except old fashioned oatmeal)
Corn-starch
Corn bread, corn muffins Crackers
Croissants
Doughnuts
Egg rolls
French Fries
Fruit juice (choose the fruit instead)
Flour
Granola
Hard cheeses (most varieties)
Hot dogs
Hot chips
Molasses
Muffins
Noodles
Pancakes
Pastry
Pies
Pita bread
Pizza
Pasta
Popcorn
Potatoes
Pudding
Relish
Sherbet
Shortening
Potato chips
Corn chips
Tacos
Tortillas
Waffles
White rice
Jams, jellies and preserves