Anti-Inflammatory Food Guide (Real Version)

Eat your food like it is medicine — or you’ll end up eating medicine like it is food.

This guide focuses on real food, real digestion, and real blood sugar stability — not trends, fear, or extremes.

What to Avoid (The Big Picture)

  • Industrial seed oils are inflammatory

  • Ultra-processed foods disrupt digestion

  • Sugar timing matters more than sugar alone

Protein Quality Rules

  • Wild-caught over farm-raised

  • Organic when possible

  • Unsweetened dairy only

  • Soy must be organic

Why This Matters

  • Poor protein quality = inflammation

  • Farm-raised feeds alter fat composition

About Snacking

  • Snacking should calm digestion

  • Avoid spikes + crashes

  • Comfort ≠ sugar

Low-Impact Snack Options

  • Unsweetened coconut flakes

  • Walnuts or almonds (small portion)

  • Almond butter or walnut butter

  • Greek yogurt (unsweetened, full-fat)

  • Cottage cheese (unsweetened, organic)

  • Bone broth

  • Olives

How to Use This Guide

Content under it:

  • Focus on patterns, not perfection

  • Inflammation is cumulative

  • Food quality matters more than calories

  • Blood sugar spikes drive fatigue, fat storage, and cravings

Oils to Avoid (Do Not Use for Cooking)

  • Canola oil

  • Soybean oil

  • Corn oil

  • Sunflower oil

  • Safflower oil

  • Cottonseed oil

Oils to Use (Purpose Matters)

  • Extra virgin olive oil (low heat, finishing)

  • Avocado oil (higher heat)

  • Coconut oil (occasional, high heat)

  • Grass-fed butter or ghee

Proteins to Prioritize

  • Wild salmon

  • Sardines

  • Herring

  • 100% grass-fed beef (no antibiotics, no hormones added)

  • Pasture-raised chicken

  • Turkey

  • Eggs (pasture-raised)

  • Organic tofu

  • Seitan (vital wheat gluten)

  • Beans & lentils (properly cooked)

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Final Notes

  • Portion size always matters

  • Alcohol only if necessary, before 4 PM

  • Red wine: dry varieties only (Cabernet, Pinot Noir)

A NOTE ON SUPPORT

This project exists because I’ve personally seen friends and family harmed by poor health advice and confusing information. This is my way of contributing something honest, practical, and accessible. There is no obligation to donate.

If you choose to support this work, please ignore the large suggested amounts shown on this page.

If you want to contribute: $3 — a small personal thank you, $5 — modest appreciation, $10 — generous support

The most valuable support is sharing this information with people you care about.

That’s how this work helps more people.