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Anti-inflammatory Diet: The Key to Health

01.02.14

When I (Sam) was thirteen, my twin sister (Jaclyn) and I were diagnosed with Celiac disease. We were put on a gluten-free diet and felt better instantly. However, what a lot of people are unaware of is that Celiac disease is linked to Hashimoto’s hypothyroid and type I diabetes. So, even after cutting out gluten a lot of the same issues you battle such as: bloating, fatigue, acne, inflammation, achy joints, blood-sugar imbalance and weight gain can still persist. Below is a list of foods that are identified as safe to consume for people with these conditions. I have included modifications for people who also battle Hashimoto’s hypothyroidism, IBS and Candida since these are common problems, which I watch out for too.

Vegetables: raw and cooked (4-5 a day)

Alfalfa, artichoke, bamboo shoots, bean shoots, bok choy, carrot, cauliflower, celery, *endive, ginger, *green beans, kale, *lettuce, olives, parsnip, pumpkin, silver beet, *spinach, summer squash (yellow), sweet potato, *swiss chard, taro, tomato, turnip, yam, zucchini *Buy organic

CANDIDA: vegetables and lean sources of protein are the base of the candida diet

HASHIMOTO’S: avoid raw cruciferous vegetables (i.e. raw broccoli, cauliflower, spinach, etc.)

Fruits: fresh and in season or frozen (3-5 a day)

Banana, *blueberry, boysenberry, cantaloupe, cranberry, durian, *grape, grapefruit, honeydew, melon, kiwi, lemon, lime, mandarin, orange, passion fruit, pawpaw, *raspberry, rhubarb, rockmelon, star anise, *strawberry, tangelo *Buy organic

CANDIDA: If you have too much yeast in your system you will need to limit your consumption of all sugar, including those naturally found in fruit. (Some people may be able to consume berries and some citrus in moderation without bloating)

Beans & Legumes: (1-2 a day)

FODMAP: Avoid: chickpeas, kidney beans, & lentils

Whole & Cracked Grains (3-5 a day)

Arrowroot, Psyllium, Sorgum, Tapioca, Rice, Oats, Millet, Quinoa

FODMAP: Avoid: wheat, barley, and gluten-containing grains

CANDIDA: If you have Candida or a severe gluten-sensitivity it will be beneficial to exclude all grains from your diet for at least a month.

Healthy Fats: (5-7 tbsp./day)

Extra-virgin olive oil (cold-pressed is best), coconut oil, avocado oil (best for high-heat cooking), nuts-especially walnuts, avocados, seeds-including hemp seeds and freshly ground flax seeds

Avoid: hydrogenated oils, soybean oil, peanut oil, safflower oil

HASHIMOTO’S: coconut is great for thyroid because it contains lauric acid which is soothing to endocrine system and important for an efficient metabolism

Fish & Seafood: (2-4 a week)

Wild Alaskan Salmon, Black Alaskan Cod, Sardines

Avoid: farm-raised seafood, high mercury-containing fish

Cooked Asian Mushrooms: (unlimited amount)

Shitake, oyster

CANDIDA: avoid all fungi while on the candida diet

Other Sources of Protein: (1-2 servings a week)

Omega-3 enriched eggs, skinless chicken, and lean meats (grass-fed and hormone-free)

CANDIDA: avoid processed meats

HASHIMOTO’S: avoid soy and soy products

Healthy Herbs & Spices: (unlimited amounts)

Basil, chili, coriander, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme, cinnamon

HASHIMOTO’S: avoid chili powder and paprika due to their inflammatory properties

Tea: white, green, oolong, herbal (2-4 cups a day)

Supplements: Daily

Fish oil, Thyroid support,  and probiotics (choose probiotics that are alive-must be refrigerated.) If you are consuming a strictly Paleo diet, you may want to add Calcium and Vitamin D supplements to your daily regimen but I recommend getting your blood serum levels tested before beginning supplementation.

CANDIDA: Taking 10 drops of grapefruit seed extract diluted with a minimum of 10 oz. of water and oregano extract can be extremely beneficial

Red Wine: (optional-no more than 1-2 glasses a day)

Varieties without sulfites are best

CANDIDA: avoid all alcohol while on the candida diet; however, if you must good quality vodka (made from grapes or potatoes) diluted with sparkling water and fresh squeezed lime may be okay on occasion

Healthy Sweets: (in small amounts)

Dark chocolate (65%+), chocolate almond milk, almond milk (unsweetened), unsweetened coconut milk (make your own fresh from young thai coconuts…delicious!!)

*This is not meant to treat, diagnose, or prevent illness. Talk to your doctor before starting any nutritional plan.

 

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