Appendix B
Anti-Inflammatory Diet Principles
An anti-inflammatory diet is generally low in meat, egg, and
dairy fat (unless these animals are free-ranged, antibiotic and
hormone free, and eating omega-3-rich plants or are wild game),
trans-fats (hydrogenated vegetable oils), and common food aller-
gens, while high in antioxidants and phytonutrients generally from
vegetables and fruit and, to a lesser extent, nuts, seeds, and whole
grains. (Sometimes only non-glutinous grains are tolerated, neces-
sitating eliminating wheat, oat, barley, and rye.)
Adding fish or fish oils, or omega-3 rich sea vegetables or al-
gae-derived fatty acids can produce prostaglandins that have an
anti-inflammatory effect. An anti-inflammatory effect can also oc-
cur using specific omega-6 fatty acids (GLA and DGLA) that come
from borage and primrose oil as well. Though not as “popular” as
omega-3 fatty acid rich fish oils, primrose oil or borage oil can pro-
vide significant anti-inflammatory effects.
Flaxseed oil is an omega-3 fat that comes from plants and can
be converted, though in humans this is not efficiently done, into
anti-inflammatory prostaglandins. Getting the oil from grind-
ing fresh flaxseed is the preferred way to consume flaxseed oil.
Flaxseeds may have anti-inflammatory effects in their own right.
Ground flaxseed also contains other compounds that are benefi-
cial, including lignans. Green, leafy plant foods are also a source
of omega-3 fatty acids and in general is very beneficial because
green leafy vegetables are the most nutrient-dense food available
for mass consumption, with concentrated antioxidants, vitamins,
minerals, phytonutrients, compounds, and protein (yes, protein!).