When you peel back the cause of many of the common ailments of today…

Inflammation is often at its core.

Yet it’s very rarely discussed.

Interesting when you consider there’s correlation between inflammation and cancer, arthritis, depression and even mental diseases like alzheimer’s.

The good news is, by combating inflammation, you can help prevent the possibility of ever suffering from these nasty diseases!

With an anti-inflammatory diet you’re reducing refined carbs (cutting out white bread, pastas, french fries, sugars etc).

And also adding in a lot of delicious foods that you most likely aren’t getting enough of!

Let’s jump in…


Red Meat

Don’t worry. You don’t have to cut it out all together.

Just choose organic, grass-fed beef. But keep it limited.

Processed Foods

Processed foods are often high in nitrates and preservatives.

These include things like hot dogs, sausages, cereals, bacon, microwavable foods.

Just picture all of the things you know that are bad for you already… it’s probably mostly processed foods.


Similar to the foods mentioned above.

Margarine can be high in preservatives.

You may remember the days that margarine was used instead of butter. Everyone was yelling about how butter causes heart attacks, and margarine is healthier…

That was based on assumptions more than science.

That’s not to say butter is any better…

Consider replacing both with the oils suggested below.


Nobody wants to hear what they can’t eat…

So let’s dig into what you can eat!

The quick and simple answer is…

You want to be able to recognize what you’re eating.

The salmon that was swimming in the ocean.

See what cows eat.

You want to be able to tell what’s on your plate without a second guess.

Natural and organic are good.

Wild is best.


Olive oil and coconut oil are great. And can replace most oils you’re already using.


Tomatoes, broccoli, cauliflower, cabbage, all of those are excellent for you.

Add a lot of vegetables to your diet.


Almonds and walnuts are great for you.


Think tuna, macro sardine and herring. All of which are loaded with omega-3s.


Fruits such as strawberries, cherries, oranges and blueberries.


High fat foods like avocados, olives and peppers are full of healthy fats.

This also includes olive and coconut oil.

You can even eat chocolate. However, it must be be dark chocolate with a very high cocoa rate.


Spices such as turmeric and cinnamon.

One’s a little spicy, one’s sweet.

Add one or the other to nearly any dish to make it taste better… while beating inflammation!


This one might make you happy.

Red wine has great antioxidant qualities.

If you’re a woman, you can consume 5 ounces per day. If you’re a man, up to 10 ounces per day.

You can also drink organic bone broth on a daily basis to reduce gut inflammation.


Anything high in antioxidants such as…

  • Blueberries
  • Apples
  • Leafy Greens

These are high in antioxidants and polyphenols, which are protective compounds found in plants.

These will help lower inflammation, lower your risk of diabetes and cardiovascular disease!


Some studies show coffee can also protect against inflammation. But, in limited amounts.

That sums up a quick list of what to eat, and what not to if you want to ease that nasty inflammation wreaking havoc on your body.

If you want to dig deeper into this, you can Google it and find a whole wealth of information.

Including recipes, meal plans and more!

And if this just seems like a guide in clean living…

It is.

High inflammation is largely tied to a Western Diet.

And don’t think you need to cut out all of the high-inflammation foods today, and start eating berries and fish forever.

It’s all about moderation.

Cutting out some high-inflammation foods, in favour of non-inflammatory foods will have you feeling better very quickly.

Couple this with the leaky gut protocol included in this course…

And you’ll be blown away by the results, and how much better you feel.

Because in the end, isn’t it all about feeling better?

Until next time…

Stay healthy,

Dr. Nicole Apelian

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