Anti-Inflammatory Diet

How do the pieces of an anti-inflammatory diet fit together? A base of vegetables is the starting point, which also makes this a plant-based diet

Enjoy proteins, healthy fats and oils, moderate amounts of complex carbohydrates, and small amounts of fruits, herbs and spices.

Making sure to drink enough water, and also to choose nutritional supplements, rounds out this diet.

Types of Foods & Suggested Servings 

Nutritional supplements: A good quality multi-vitamin will help fill in nutritional gaps;
a multi-strain probiotic taken before bed will ensure good digestive and immune health; and fish oil helps make certain we get enough omega-3 essential fatty acids.

Hydration: Drinking enough water is the single best way to improve the way we feel and look. Try for about half of your body weight in ounces. So if you weigh 200lbs, you would aim for 100 oz of water daily.

Herbs & spices: Want to speed up metabolism, reduce inflammation and reap even more benefits? Keep your home stocked with ginger, garlic, parsley, oregano, cilantro, basil, turmeric, nutmeg, cinnamon and cayenne pepper.

Fruit: Two servings per day maximum for an anti-inflammatory lifestyle, because many fruits are high in sugar. Green apples and berries are the lowest-sugar fruits.

Complex carbohydrates: These have enough fiber to slow the release of glucose (sugar) into the system, helping to stabilize blood glucose levels. Stable blood sugar levels are the ONE thing that people who live to be 100 or over have in common.

  • Grains: Choose gluten-free grains whenever possible, like brown and wild rice and quinoa.
  • Root veggies: Sweet potatoes, yams, butternut and acorn squash and parsnips.
  • Beans & legumes: Chickpeas, black beans, pinto and adzuki beans, lentils.


Healthy fats & oils: Good-quality fat makes us feel full, so we won’t overeat sugar or carbohydrates, and are a fast way to strengthen the immune system and reduce inflammation.

Protein: Consuming high-quality meats (free-range and organic lean meats and wild fish) provides the body with sources of complete protein and all the essential amino acids necessary to repair tissue and maintain a healthy metabolism.

Vegetables: The more fresh vegetables we eat, the better our health will be. A rainbow of color and at least five servings per day keep antioxidant levels high and inflammation at bay.


anti-inflammatory food pyramid |


About VitalityPlanner

TriVita VitalityPlanner is an online guide that helps you take control of your everyday quality of health and wellness and mitigate potential health risks based on lifestyle, age and gender.

Dr. Robert Sheeler

About Dr. Robert Sheeler

Robert Sheeler, M.D. is Board Certified in Family Medicine, Integrative Medicine, Holistic Medicine and Urgent Care. He is certified in Functional Medicine by the Institute for Functional Medicine and as a Headache Specialist through the United Council of Neurologic Subspecialists.

His special interests include food and nutrition, Functional Medicine, headache care and Integrative Medicine. In addition, Dr. Sheeler is a certified teacher of Evidence Based T’ai Chi and Qi Gong and has studied numerous mind-body disciplines.