An Anti-Inflammartory Diet Consists of Whole, Nutritious Foods | Part One

You’ve heard me speak about an anti-inflammatory diet for months now, but I’ve never really elaborated on it. So, starting today, and for the following two weeks, we will be looking in-depth at what exactly an anti-inflammatory diet looks like, and what conditions/diseases it can have a powerful impact on.

In short, an anti-inflammatory diet consists of whole, nutritious foods that are low in sugar and also low in carbohydrates.

When first looking at the list of recommended “exclusions,” it is easy to become overwhelmed and to wonder, “what exactly is left for me to eat?” This is common at first, but, not to worry.

A bit more research, and you will find that Mother Nature has provided an extensive bounty of items that are not limited by following an anti-inflammatory diet. And, we don’t suggest depriving yourselves completely of an occasional treat! I will never give up fries, burgers, chocolate, cakes, and other baked goods. What I suggest is limiting consumption of these items, and, when possible, make them yourself so that you can control the ingredients.

A simplistic formula to follow for an anti-inflammatory diet looks something like this:

  • avoid anything that grows in the ground (although carrots and sweet potatoes can be enjoyed in limited quantities)
  • no dairy
  • no refined sugars or sweeteners
  • limited amounts of fruit (berries are ok)
  • avoid consumption of processed carbohydrates (pasta, bread, rice) as much as possible
  • small quantity of black or brown rice, quinoa, and millet are permitted

So, what can you eat when observing this diet?

Here, the formula is also fairly simplistic – everything that grows above the ground (with the exception of fruit) is permitted. This includes everything green, most nuts, seeds, low carb legumes and beans, herbs, spices, good fats (olive, coconut, walnut, avocado, etc)

Here at Ki’s Kitchen, we specialize in preparing a wide and flavourful variety of meals that subscribe to this way of eating. I have found that many kinds of chronic inflammation can be decreased and even removed while on this diet. Now, I should mention that this doesn’t happen overnight.

Like anything worth doing, it takes time and persistence. In order to get some results from these dietary changes, you must follow this way of eating for several weeks to start, and then do your best to follow it at least five out of seven days of the week moving forward.

Because this is such an important and diverse topic, we will be revisiting it for the next two weeks as well. For today, we will focus on the role of the anti-inflammatory diet in treating Candida.

What is Candida?

Candida Albicans is a pathogen that disrupts healthy gut bacteria. Maintaining healthy “gut flora” is essential to good health, and an unbalance can cause the release of up to 79 different byproducts; including uric acid and a neurotoxin called “acedaltehyde.”

This neurotoxin can cause severe headaches and brain fog, while the release of uric acid can cause joint pain and even gout. In addition, this disruption of gut flora can cause oral thrush, food intolerances, yeast infections, and digestive problems.

Candida can most commonly be linked to a course of antibiotic treatment – the process of killing off harmful bacteria results in killing off healthy bacteria as well. Without the healthy flora there to ensure balance, this pathogen takes over and multiplies quickly. Other known causes of Candida are: a period of increased stress in which raised blood sugar levels and decreased immunity work against your healthy gut bacteria, and, a diet high in sugar (both refined and naturally occurring).

What can be done?

First, we must work to eliminate most sources of sugar from the diet. This does not happen just by cutting out sugary snacks and sodas. In order to get things back in check, removing fruit, as well as starchy vegetables (such as potatoes, yams, and beets) may also be necessary.

Next, add a probiotic to your daily routine.

Probiotics replace healthy bacteria in the gut, balance out the acidity (creating a more alkaline environment) and improve overall immunity in the body. Fermented foods (like sauerkraut, kimchi, and kefir) are natural probiotics that many nutritionists suggest adding to your diet. They are tasty, and good for you!

Finally, an antifungal medication, or a natural antifungal, may be necessary. As with any supplements, herbal or otherwise, it is always our recommendation that you check with your health practitioner before taking. Some foods with naturally occurring antifungal properties are:

  • Caprylic acid (found in coconut oil)
  • Oil of Oregano
  • Grapefruit Seed Extract
  • Garlic, rutabaga, olive oil

And, for those looking for a specific list of Do’s and Don’ts, here you go:


  • Greens (and lots of them), artichokes, onions, sprouts, cauliflower, turnip, fermented sauerkraut
  • Almonds, hemp seeds, quinoa, bran flour, sesame seed oil, chia seeds
  • Lemons and limes, rhubarb, coconut, avocadoes
  • Chlorella, spirulina, apple cider vinegar, homemade yogurt, homemade Kefir, Stevia, pure sea salt
  • Buckwheat, soba noodles, coconut flour, nettle leaf tea


  • candy, cake, cookies, most fruit
  • potatoes, pasta, rice, millet, spelt, barley, cereals
  • beans and legumes, squash
  • alcohol, caffeine, dairy
  • red and orange peppers, carrots, corn, peas
  • soy products, nuts and nut butters, honey and molasses
  • most meat (other than organic chicken and wild salmon)

Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!

Please feel free to share this post with anyone who might benefit, and comments are always welcome!

I look forward to connecting with you next time!

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Love + Peace


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