An anti-inflammatory diet includes:
- Eliminating meat, dairy products, butter, and even margarine
because of their pro-inflammatory fats (saturated, trans, and
partially hydrogenated vegetable oils). Most processed foods are
also high in these fats. Protein sources should be fish, nuts,
seeds, and beans.
- Increasing sources of Omega-3 fatty acids in the diet, which
include flax seeds, walnuts, cold water fish (salmon, anchovy,
herring, and sardines); and fish oil supplements, 2,000-6,000
milligrams per day (must be refrigerated).
| Preferred | Good | Neutral | Avoid |
| Salmon, wild | Tilefish, Atlantic | Fish sticks, frozen | Tulefish, Gulf |
| Salmon, farmed | Mussels | Catfish, farmed | Shark |
| Anchovy | Striped bass | Flounder | Swordfish |
| Herring, Atlantic | Oysters | Haddock | Grouper |
| Mackerel, Atlantic | Fish burger, fast food | Cod | Roughy |
| Sardines | Pompano | Mahi mahi | Bluefish |
| Trout | Pollock, Alaskan | Lobster | Tuna, albacore |
| Halibut | | Mackerel, King |
| Crabs | | Mackerel, Spanish |
| Scallops | | |
| Snapper | | |
| Clams | | |
| Tuna, light | | |
- Increasing fruits and vegetables to 8-10 servings per day.
These are rich in antioxidants, which are anti-inflammatory. Spices
such as turmeric, ginger, rosemary, and basil, as well as tea
(green and black) have anti-inflammatory effects.