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Foods to Avoid and Consume

Purpose: Eliminating the consumption of inflammatory food and chemicals may reduce symptoms of autoimmune diseases, chronic diseases, and mood disorders that are caused by inflammation.

Background

Please review the WavyFields topic, "Decrease Inflammation by Eliminating Inflammatory Food" for a detailed Background section about inflammatory food and chemicals.

Practice: This food list may help someone to eliminate inflammatory food.

Foods to Avoid that are High in Lectins

Any food item that has one asterisk next to it must be pressure cooked to remove the high concentration of lectins before eating and any food item that has two asterisks next to it must be peeled and deseeded to remove the lectins before eating. 

Vegetables

  • Alfalfa sprouts

  • Beans*

  • Chickpeas*

  • Cucumbers**

  • Edamame

  • Green beans

  • Lentils*

  • Peas

  • Potatoes* (sweet potatoes and yams are good)

  • Soy

  • Tofu

Fruits

  • Eggplants**

  • Goji berries

  • Melons (any kind)

  • Peppers**

  • Pumpkin

  • Squash**

  • Tomatoes**

  • Zucchini

Nuts

  • Almonds (blanched or Marcona are good)

  • Cashews

  • Peanuts

Seeds

  • Chia seeds

  • Pumpkin seeds

  • Sunflower seeds

Grains, Pseudo-grains, and Grasses

  • Barley

  • Barley grass

  • Brown rice

  • Buckwheat

  • Bulgur

  • Corn

  • Einkorn

  • Kamut

  • Kasha

  • Oats

  • Popcorn

  • Quinoa

  • Rye

  • Spelt

  • Wheat

  • Wheatgrass

  • White rice*

  • Wild rice

Fish

  • Avoid if not wild-caught

Meat

  • Avoid if not pasture raised or wild-caught

Dairy

  • Butter that contains Casein A1

  • Cheese that contains Casein A1

  • Milk that contains Casein A1

  • Yogurt that contains Casein A1

Oils

  • Corn oil

  • Cottonseed oil

  • Grape-seed oil

  • Partially hydrogenated oil

  • Peanut oil

  • Safflower oil

  • Soy oil

  • Sunflower oil

  • Vegetable oil

Flours

  • Wheat flour

Sweeteners

  • Acesulfame-K

  • Agave

  • Aspartame

  • Granulated sugar

  • Maltodextrin

  • Saccharin

  • Sucralose

Foods to Consume that are Low in Lectins

Any food item that has one asterisk next to it must be pressure cooked to remove the high concentration of lectins before eating, and any food item that has two asterisks next to it must be peeled and deseeded to remove the lectins before eating. 

Vegetables

  • Artichokes

  • Arugula

  • Asparagus

  • Bamboo shoots

  • Beans*

  • Beets

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots

  • Cassava (also known as yuca)

  • Cauliflower

  • Celeriac

  • Celery

  • Chicory

  • Chickpeas*

  • Chives

  • Cilantro

  • Collard greens

  • Cucumbers**

  • Daikon radish

  • Dandelion greens

  • Endives

  • Fennel

  • Hearts of palm

  • Jerusalem artichokes (also known as sunchokes)

  • Jicama

  • Kale

  • Kohlrabi

  • Konjac root

  • Leeks

  • Lemongrass

  • Lentils*

  • Lettuce

  • Maca

  • Moringa

  • Mushrooms

  • Mustard greens

  • Nopales cactus

  • Onions

  • Okra

  • Parsnips

  • Peppers**

  • Potatoes*

  • Radicchio

  • Radishes

  • Rutabaga

  • Scallions

  • Shallots

  • Spinach

  • Squash**

  • Sweet potatoes

  • Swiss chard

  • Taro root

  • Tiger nuts

  • Turnips

  • Watercress

  • Water chestnuts

  • Yams

Fruits

  • Apples

  • Apricots

  • Avocados

  • Bananas

  • Blackberries

  • Blueberries

  • Cherries

  • Coconuts

  • Cranberries

  • Dates

  • Dragon fruits

  • Eggplants**

  • ​Figs

  • Grapes

  • Grapefruits

  • Kiwis

  • Lemons

  • Limes

  • Mangos

  • Mulberries

  • Nectarines

  • Olives

  • Oranges

  • Papayas

  • Passion fruits

  • Peaches

  • Pears

  • Persimmons

  • Pineapples

  • Plantains

  • Plums

  • Pomegranates

  • Raspberries

  • Strawberries

  • Tangerines

  • Tomatoes**

Nuts

  • Almonds (blanched or Marcona only)

  • Brazil nuts

  • Chestnuts

  • Hazelnuts

  • Macadamia nuts

  • Pecans

  • Pili nuts

  • Pine nuts

  • Pistachios

  • Walnuts

Seeds

  • Basil seeds

  • Flaxseeds

  • Hemp seeds

  • Psyllium seeds

  • Sacha Inchi seeds

  • Sesame seeds

Grains

  • Millet

  • Sorghum

  • White rice*

Sea Vegetables

  • Arame

  • Chlorella

  • Dulse

  • Kelp

  • Nori

  • Spirulina

  • Wakame

Fermented

  • Sauerkraut

  • Kimchi

  • Tempeh (grain free only)

Chocolate

  • 72% or greater cacao

Seafood (wild-caught only)

  • Anchovies

  • Bass

  • Clams

  • Cod

  • Crab

  • Halibut

  • Lobster

  • Mahi-mahi

  • Mussels

  • Oysters

  • Salmon

  • Sardines

  • Scallops

  • Shrimp

  • Squid

  • Trout

  • Tuna

  • Uni

Meat (pastured or wild-caught only)

  • Beef

  • Boar

  • Chicken

  • Duck

  • Elk

  • Eggs

  • Goose

  • Lamb

  • Ostrich

  • Pheasant

  • Pork

  • Turkey

  • Venison

Dairy

  • Buffalo butter, cheese, milk, or yogurt

  • Cow butter, cheese, milk or yogurt (containing Casein A2 only)

  • Cream cheese

  • Ghee

  • Goat butter, cheese, milk, or yogurt

  • Heavy cream

  • Sheep butter, cheese, milk, or yogurt

  • Sour cream

Oils

  • Avocado oil

  • Black seed oil

  • Canola oil

  • Coconut oil

  • Cod liver oil

  • Macadamia oil

  • MCT oil

  • Olive oil

  • Perilla oil

  • Pistachio oil

  • Red palm oil

  • Rice bran oil

  • Sesame oil

  • Walnut oil

Herbs and Seasonings

  • All herbs and spices (except chili pepper flakes)

  • Avocado mayonnaise

  • Coconut aminos

  • Fish sauce

  • Miso

  • Mustard

  • Nutritional yeast

  • Tahini

  • Vanilla extract

  • Vinegars

  • Wasabi

Flours

  • Almond flour (blanched or Marcona only)

  • Arrowroot flour

  • Cassava flour

  • Chestnut flour

  • Coconut flour

  • ​Coffee fruit flour

  • Grape seed flour

  • Green banana flour

  • Hazelnut flour

  • Millet flour

  • Sesame flour

  • Sorghum flour

  • Sweet potato flour

  • Tiger nut flour

Sweeteners

  • Allulose

  • Erythritol

  • Honey

  • Inulin

  • Monk fruit (also known as Luo Han Guo)

  • Stevia

  • Xylitol

Beverages

  • Champagne

  • Coffee

  • Cow milk (containing Casein A2 only)

  • Dark spirits

  • ​Goat milk

  • Hydrogen water

  • Kombucha

  • Red wine

  • Tea

Resources: Below are additional resources that may help someone to eliminate the consumption of inflammatory food and chemicals and reduce symptoms of autoimmune diseases, chronic diseases, and mood disorders that are caused by inflammation.

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