Anti-inflammatory Vegan Whole Foods Plan


This diet is designed to benefit those with high blood pressure, fibromyalgia, or arthritis. Aim for vegan food choices that are healthy. Avoid processed foods, flours, and sugars. Avoid all animal products. Limit nuts to one ounce a day when trying to lose weight. Pick a whole grain such as brown rice for your main starch daily. Eat a cup or more of beans daily for your protein. Lentils are quick and easy to cook. Use at least a teaspoon of anti-inflammatory spices daily such as turmeric, ginger, and garlic. Limit fruit servings to two half cup servings. Eat at least 4 servings of fruits and vegetables daily. Baby carrots are an anti-inflammatory food choice. Look up the inflammatory rating of foods at For arthritis you want to have at least net 200 anti-inflammatory points for the day. Some of the spices have a lot of anti-inflammatory points to help balance out inflammatory food choices. I find it easier to use spices to get a lot of positive points and then I don't count the points of everything I eat. Garlic and onions have a high anti-inflammatory rating.

(newme127now's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Others, Snacks, Sweets, etc

Not OK

 How To Follow Anti-inflammatory Vegan Whole Foods Plan:

Use website to look up inflammation rating of foods. Aim for Vegan food choices. Avoid wheat products for a month to see if there is a difference in how you feel. Avoid processed foods. Avoid simple carbohydrates such as fruit juice, sugar, cookies, pasta because they are inflammatory. Drink 64 ounces of water a day that does not contain fluoride. Eat a grain, a protein/legumes, and fruits/vegetables daily.
  by member newme127now
I am 48 years old. I gained about 50 pounds in the past two years. I have felt very fatigued and have even had some hair loss. Turns out I was Vit D deficient, in menopause, and had a hypoactive thyroid. Hopefully as I take vitamins and meds to treat those ...
member since: 05 Apr 12

More Anti-inflammatory Vegan Whole Foods Plan Info

newme127now's top tips

1.Avoid processed foods. Do not eat flour or sugar products.
2.Avoid animal products at least 95% of the time. Aim for Vegan food choices.
3.Avoid simple carbohydrates like juices, candy, sugar, and processed flour products as these are inflammatory.
4.Use to look up inflammatory rating of foods. Spices such as turmeric and ginger are anti-inflammatory. Garlic and onions are very anti-inflammatory. Baby-carrots are an anti-inflammatory snack
5.Include protein daily such as beans or nuts. Limit nuts to one ounce daily when trying to lose weight.
6.Pick a whole grain such as brown rice or barley to be your main starch choice. Avoid wheat products for at least a month as they are highly allergenic. Pay attention to how you feel when you eat corn products. Many people also have corn or soy allergies.

About / History

I have high blood pressure, fibromyalgia, and arthritis so I needed a specialized food plan. I also have many food allergies so I wanted to avoid processed foods. First, I tried a basic Atkins with meat diet and my blood pressure went up. Next, I tried McDougall which is a Vegan plan that helped my blood pressure but I had more pain. I read my book about the inflammatory ratings of foods. The foods I had been eating were inflammatory. I was frustrated and wanted to give up. I ate meats again and my blood pressure went back up again. It had been running really good when I was eating Vegan so I decided to develop my own plan. It is primarily Vegan, but I won't beat myself up over eating meat on rare occasions. Pick a whole grain such as brown rice or barley to eat daily. You will be less likely to over eat it if you eat the same one most of the time. Season with turmeric, ginger, or garlic to counter act the inflammatory effects of the grain. Eat a cup of beans daily. Lentils are quick and easy to cook. Limit fruits to two half cup servings a day. Eat plenty of non-starchy vegetables daily. Make carrots one of your frequent choices as it is very anti-inflammatory. Yellow belle peppers also rate well.

I also take 2,000mg fish oil a day for dry eyes and inflammation. Flax oil is also recommended for dry eyes but I am allergic to it so fish oil it is. If you haven't ever gotten your vitamin D level tested, you should ask your doctor about it. Many people today are deficient which can cause increased pain and depression.

  Why choose "Anti-inflammatory Vegan Whole Foods Plan"?
 Promotes long term weight loss
 A healthy living alternative
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle

features in a nutshell