Natural Anti Inflammatory Foods Principles

Foods that Reduce Inflammation - See What's on the Menu!

Rich in fruits, vegetables, whole grains, healthy fats and fish, The Gene Smart Anti Inflammatory Diet Foods & Exercise Program is a healthy way of living that works with your genesnaturally to help you improve health and energy, lose weight, decrease risk of chronic diseases and live a vital and active life.  Here's how to choose natural anti-inflammatory foods that reduce inflammation.

Natural Anti Inflammatory Foods

Foods that Reduce Inflammation

Increase Polyphenols Increase polyphenols with dark skinned fruits and vegetables, green tea, even red wine & dark chocolate!		Add Omegas Add Omega-3 to your diet with fresh salmon and other delicious options. Reduce omega-6 intake, which increases inflammation.		Increase Fiber Fiber helps to keep you feeling fuller for longer. Increase fiber with whole grains, legumes, and fresh fruits & vegetables.
Why Emphasize Anti Inflammatory Foods?  Research is increasingly associating whole body inflammation with our largest and fastest growing health conditions including diabetes, arthritis, asthma, allergies, obesity, heart disease, and more. Given its impact on such a range of conditions, reducing whole body inflammation may be one of the most important things you can do for your health.   Choosing natural anti inflammatory foods, those foods that reduce inflammation, is easy with Gene Smart.  Follow the links in the chart above to learn about each anti-inflammatory diet foods principle. If Weight Loss is One of Your Goals...

Reduce Every Day Calories If weight loss is one of your goals, reduce the amount of calories you consume each day. Not sure how many you need? Check out our handy daily calorie calculator!

Anti Inflammatory Foods & Exercise for Today's Lifestyle

We need an anti inflammatory diet and exercise approach because our genes were simply not designed for today's diets & lifestyles.  This dynamic is contributing to overweight and increases in whole body inflammation and associated increases in chronic inflammatory conditions including diabetes, arthritis, allergies and asthma and many others. The typical American eats a pro inflammatory diet with a high Omega 6 to Omega 3 Ratio and a low Omega 3 Index.  This pro inflammatory diet leads to increased inflammation, when what we really need is an anti inflammatory foods and exercise lifestyle.

The mismatch between today's diets and our genes is causing us to miss important bioactives that were once present in foods to send important messages to our genes to keep us healthy.  The Gene Smart Program puts those bioactives back in your diet with delicious anti inflammatory foods, and triggers our bodies' own survival systems to lose weight, increase energy, reduce risk of inflammatory diseases, and live healthier, more fulfilling lives. 

Helpful Anti Inflammatory Foods & Exercise Lifestyle Resources

Throughout this website you will find a range of helpful information and resources to empower a healthy anti inflammatory foods & exercise lifestyle.  You might also be interested in our Anti-Inflammation Supplement Combination featured in both Inflammation Nation and The Gene Smart Diet; and the Omega-3 Index Home Blood Test which lets you check whether your Omega 6 to Omega 3 ratio is too high.  The Omega 6 to Omega 3 Ratio is a key measure associated with whole body inflammation.  Knowing your Ratio provides information to make important decisions about food choices in your diet that can help reduce whole body inflammation.

Video: Dr. Chilton Discusses Anti Inflammatory Foods on the Gene Smart Anti Inflammatory Diet Program

We invite you to watch this in-depth discussion about the Gene Smart Anti Inflammatory Foods & Exercise Program with Dr. Chilton which aired on the TV program North Carolina People.  It's 27 minutes long, so grab a cup of green tea, sit back and relax...

Click here to view Dr. Chilton discussing the Gene Smart Anti Inflammatory Diet and Exercise Program

High Fiber Foods List & Benefit

High Fiber Foods: Included in our Healthy Eating Guide

Our free Healthy Eating Guide includes a high fiber foods list, grouped by amount of fiber per serving. Use this convenient high fiber foods list to help make smart decisions at the grocery store or when dining out. 

List of High Fiber Foods

The list of high fiber foods found in our Healthy Eating Gyide is designed to help you be successful on the Gene Smart Anti Inflammatory Diet, and especially the principle to Increase Fiber by consuming high fiber foods.  You might find it helpful to print this high fiber foods list to carry with you or place on your refrigerator.

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High Fiber Foods List Guide:

CATEGORY A

List of High Fiber Foods with > 7 grams of fiber per serving

HIGH FIBER FOODS	SERVING SIZE	TOTAL FIBER (grams)
Avocado	1 medium	11.8
Black beans, cooked	1 cup	14.9
Bran cereal	1 cup	19.9
Cereal, 100% whole grain	1 cup	10.0
Flaxseed, raw ground	1 cup	46.0
Flaxseed raw, ground	1 TBS	3.0
Green peas, cooked	1 cup	8.8
Kale, cooked	1 cup	7.2
Kidney beans, cooked	1 cup	13.3
Lentils, cooked	1 cup	15.6
Lima beans, cooked	1 cup	13.1
Navy beans, cooked	1 cup	11.6
Oats, dry	1 cup	12.0
Oat bran, raw	1 cup	14.0
Oat bran, raw	1 TBS	0.9
Pinto beans, cooked	1 cup	14.7
Split peas, cooked	1 cup	16.2
Raspberries	1 cup	8.3
Rice, brown, uncooked	1 cup	7.9
Soybeans, cooked	1 cup	7.6
Wheat bran, raw	1 cup	25.0
Wheat bran, raw	1 TBS	1.6
Wheat germ, raw	1 cup	15.6
Wheat germ, raw	1 TBS	1.0

CATEGORY B

List of High Fiber Foods - 3 to 7 grams of fiber per serving

HIGH FIBER FOODS	SERVING SIZE	TOTAL FIBER (grams)
Almonds	1 oz.	4.2
Apples, w/skin	1 medium	5.0
Banana	1 medium	3.9
Blueberries	1 cup	4.1
Bread, 100% whole grain	1 slice	3.0
Broccoli, cooked	1 cup	5.5
Cabbage, cooked	1 cup	4.2
Cauliflower, cooked	1 cup	3.4
Corn, sweet	1 cup	4.6
Fiber Snack Bar (Kashi)	35g	4.0
Figs, dried	2 medium	3.7
Flax seeds	3 tsp	6.9
Garbanzo beans, cooked	1 cup	5.8
Grapefruit	1/2 medium	6.1
Green beans, cooked	1 cup	3.9
Olives	1 cup	4.3
Oranges, navel	1 medium	3.4
Papaya	1 each	5.4
Pasta, whole wheat	1 cup	6.3
Peach, dried	3 pcs.	3.1
Pear	1 medium	5.0
Pistachio nuts	1 oz	3.1
Potato, baked w/ skin	1 medium	4.8
Prunes	1/4 cup	3.0
Pumpkin seeds	1/4 cup	4.1
Sesame seeds	1/4 cup	4.2
Spinach, cooked	1 cup	4.3
Strawberries	1 cup	3.9
Sweet Potato, cooked	1 cup	5.9
Swiss chard, cooked	1 cup	3.6
Turnip greens, cooked	1 cup	5.0
Winter squash	1 cup	5.7
Yam, cooked cubes	1 cup	5.3

CATEGORY C

List of High Fiber Foods with < 3 grams of fiber per serving

HIGH FIBER FOODS	SERVING SIZE	TOTAL FIBER (grams)
Apricot	3 medium	0.9
Apricots, dried	5 pieces	2.8
Asparagus, cooked	1 cup	2.8
Beets, cooked	1 cup	2.8
Bread, whole wheat	1 slice	2.0
Brussels sprouts, cooked	1 cup	2.8
Cantaloupe, cubes	1 cup	1.2
Carrots, raw	1 medium	2.0
Cashews	1 oz.	1.0
Celery	1 stalk	1.0
Collard greens, cooked	1 cup	2.5
Cranberries	1/2 cup	1.9
Cucumber, sliced w/ peel	1 cup	0.8
Eggplant, cooked cubes	1 cup	2.4
Kiwifruit	1 each	2.5
Mushrooms, raw	1 cup	1.3
Mustard greens, cooked	1 cup	2.8
Onions, raw	1 cup	2.8
Peanuts	1 oz	2.3
Peach	1 medium	2.0
Peppers, sweet	1 cup	2.6
Pineapple	1 cup	1.8
Plum	1 medium	1.0
Raisins	1.5 oz box	1.6
Romaine lettuce	1 cup	0.9
Summer squash, cooked	1 cup	2.5
Sunflower seeds	1/4 cup	3.0
Tomato	1 medium	1.0
Walnuts	1 oz.	2.9
Zucchini, cooked	1 cup	2.6

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Benefits of Eating High Fiber Foods

For more information on the benefits of fiber and selecting foods that rank high on the rich fiber foods list, visit our section on fiber benefits.

High Fiber Foods List & Resources

For a printable list of high fiber foods, and many other great anti inflammatory food lists to take on the go, download our free 10-page Healthy Eating Guide. You'll receive it as a free gift when you sign up for our weekly e-newsletter!

Download Your List of High Fiber Foods Today!

12 Amazing Natural Beauty Remedies

FIBER is Benefit To Your Health

Fiber is a type of carbohydrate found in plant products. I know carbohydrates are on the OUTS, but fiber is an important type of carbohydrate that is one of the keys to good health. There are two types based on water solubility. Soluble fiber dissolves in water, forms a gel-like material, and is found mainly in oats, apples, citrus, peas, barley, pectin, flaxseed, and beans. Insoluble fiber is found in whole wheat flour, wheat bran, cellulose, lignin, nuts, and many vegetables.

Did you know that Dietary Fiber can reduce cholesterol? Regular consumption can reduce cholesterol, specifically, LDL or low density lipoprotein cholesterol.  

High levels of LDL can be a big risk factor in Cardiovascular disease, in particular coronary artery disease which is the leading cause of death in both men and women of all racial groups in the United States (Mayo Clin Proc. 2009 April; 84(4): 345–352).  

However, it’s important to understand that the effects of fiber on blood cholesterol are not the same. Only soluble fiber can reduce cholesterol.  Insoluble fiber has not been shown to improve LDL-cholesterol. If you say that you eat enough fiber, you should also know which type of this carbohydrate you are eating.

Dietary fiber can also have a positive effect on blood sugar level. The consumption of soluble fiber not only decreases LDL cholesterol but also decreases blood sugar levels. Too much sugar in the bloodstream can cause long-term damage to body tissues. For example, it can harm blood vessels that supply blood to vital organs, which can increase the risk of heart disease and stroke, kidney disease, vision problems, and nerve problems.

Soluble fiber is good for cholesterol and lower blood sugar.Insoluble fiber is good for regular bowel movements. 

Water Soluble (Good for Lowering Cholesterol) 

1. Oats
2. Apples
3. Citrus
4. Peas
5. Barley
6. Flaxseed
7. Beans

Water Insoluble (Good for Bowel Movement)

1. Whole Wheat Flour
2. Wheat Bran
3. Nuts
4. Vegetables

Fiber could cause bloating and also may interfere with the absorption of minerals such as iron, magnesium, zinc and calcium. The recommended daily consumption of 25-30 g daily is called for by the American Heart Association. Don’t forget that about 10 g of the 25-30 g should be soluble and the rest insoluble fiber.

The Health Benefits of an Alkaline Diet

What an Alkaline Diet Can Do for Your Body

The healthiest pH level for your body is between 7.3 and 7.4, which is more alkaline than acidic.  I have included a chart that shows foods in several categories of acidity and alkalinity.

You will notice that many “unhealthy foods” tend to be more acidic, and more “healthy foods” tend to be more alkaline. Hmmm, do you see a familiar pattern here?  However, you will also notice that a few healthy foods do fall into the acidic category. For example blueberries are acidic, but watermelon is alkaline. Common sense will tell you don’t stop eating blueberries, but if you are trying to tweak a few things in your diet to make it more alkaline, then you want to choose watermelon for awhile. Almonds instead of peanuts, green tea instead of coffee.  You get the point.

With that said, however, this means that the modern predisposition to eat out, consume over-processed foods, and overeat in the protein and oil categories makes for a highly acidic and unhealthy body. Acid-producing foods create yeast in the body that expands throughout the system, starting in the digestive tract and growing to affect the intestines and blood. Once in the bloodstream, yeast can affect any part of the body with negative consequences.

However, adopting an alkaline diet until your body’s pH level reaches the optimal balance can prevent you from experiencing the negative effects of an acidic diet. But the other reason that alkaline foods are so helpful is that they actually help to magnetize waste matter out of the cells.

 Symptoms of an overly acidic diet include fatigue, loss of muscle tone, feeling cold, frequent infections, depressive tendencies, nervousness, paleness, headaches, thin nails, dry skin, hives, and leg cramps.

When acidosis occurs, the body will attempt to restore its optimal pH by depleting certain minerals, such as calcium, magnesium and potassium, from the organs and bones. In addition, your immune system becomes fatigued from dealing with an excess of acid.

How to Start an Alkaline Diet

An alkaline diet follows very similar guidelines as eating a whole food/real food type diet. If you can choose 80% of the foods from the alkaline category and only 20% from the acid category, you will be on your way.  A side effect… you will be eating much healthier in general which will make you feel better, and you will most likely drop a few pounds.

I do have one trick, however.  Following a 80/20 alkaline diet can be tough, so if you want to supplement your alkalinity, you can take a shot of apple cider vinegar.  I try to do this every day, because I know my diet is not as balanced as it should be pH wise.  I take a shot glass and fill it with unfiltered apple cider vinegar.  I also have a ½ teaspoon of raw honey.  Pop the raw honey in your mouth, and before it dissolves, “shoot” the apple cider vinegar.  They honey makes it drinkable (barely – so be prepared for a shock the first time).

Clean Eating 14 Steps

14 Weeks of “Real Food” Mini-Pledges

• Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
• Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
• Week 3: Meat – All meat consumed this week will be locally raised (within 100-miles of your hometown). Meat consumption will also be limited to 3 – 4 servings this week, and when it is eaten meat will not be presented as the “focal point” of the meal. Instead meat will be treated as a side item or simply used to help flavor a dish.
• Week 4: No fast food or deep-fried foods – No fast food or any foods that have been deep-fried in oil.
• Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before.
• Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”
• Week 7: 100% Whole grain – All grains consumed must be 100% whole-grain.
• Week 8: Stop eating when you feel full – Listen to your internal cues and stop eating when you feel full.
• Week 9: No refined sweeteners – No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
• Week 10: No refined oils – No refined or hydrogenated oils including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine, and grape seed oil.
• Week 11: Eat local foods – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey.
• Week 12: No sweeteners – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
• Week 13: Nothing artificial – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.
• Week 14: No more than 5-indgredients – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients

RVL淨暢纖維複合粉包 - Coming soon to Malaysia! Clean & Detox your body!

規格：15公克/包
調節體質，擁有好氣色
富含葉綠素、必需胺基酸、礦物質與維生素，是調節體質的最佳幫手。
【優異成分】
大麥草、小麥纖維、水果纖維（蘋果、奇異果、番石榴、橙、蔓越莓）、葫蘆巴、綠藻、螺旋藻、巴
西莓。
·         富含豐富的葉綠素，能讓氣色紅潤。
·         每份『RVL淨暢纖維1』能提供4.5公克膳食纖維。
·         每天早上、晚上各一包，促進腸道蠕動。
【食用建議】每天早上、晚上食用一包，以300cc的水搭配100cc的果汁沖調後飲用。平日請飲用足量的水。無添加人工香料、色素及防腐劑。

規格：20公克/包
排便順暢，身輕如燕好輕鬆
含多種穀類與水果精華的纖維素，能增加飽足感、排便順暢，身輕如燕好輕鬆。
【優異成分】
燕麥纖維、小麥纖維、果寡醣、大豆萃取、大豆蛋白、糙米、水果纖維(蘋果、番石榴、橙)、巴西莓、紅麴、蘆薈。
·         膳食纖維膨脹效果佳，並有特殊黏性。
·         植物性大豆蛋白質，營養好吸收。
·         每份『RVL淨暢纖維2』能提供7公克的膳食纖維。
【食用建議】以300cc的水搭配100cc的果汁沖調後飲用，每天可食用2~4包。平日請飲用足量的水。

What Is In MonaVie Health Juice?

The MonaVie is a blend of 19 fruits that has phytonutrients and antioxidants found in nature’s fresh fruits. The açai berry is the foundation of all the MonaVie health juice blends, in addition to 18 other body-beneficial fruits.Each fruit is selected for its unique, beneficial properties and ability to contribute a variety of phytonutrients and antioxidants to the MonaVie premier nutritional beverages. Together, the combined effect of the fruits delivers more health benefits than what any single fruit could accomplish.

Acai Berry
Scientific research has validated the incredible antioxidant power of açai. The Acai Berry is found in the jungles of South America and is recognized as a superfruit for its remarkable health benefits. The remarkable health benefits of açai are continually being documented by modern science.

Acerola Cherry
Acerola Cherry is known for being extremely rich in vitamin C, the highest vitamin C content measured in any fruit. It also contains vitamins A, B1, B2 and B3 as well as carotenoids and bioflavonoids which provide very important nutritive value and have antioxidant uses. Recent research suggests that it contains anti-inflammatory properties as well.

Apple
Compared to many other fruits and vegetables, apples contain relatively low amounts of vitamin C, but are a rich source of other antioxidant compounds. Apple’s antioxidant property prevents the damage to cells and tissues. Studies have proven that apples contain abundant amounts of elastin and collagen which help to keep the skin young.

Aronia/Chokeberry
Juice from these berries is astringent and not sweet, but high in vitamin C and antioxidants. Chokeberries’ rich antioxidant content may be beneficial as a dietary supplement for reducing the risk of diseases caused by oxidative stress. Preliminary results show benefits of the fruit in combating dieases such as colorectal cancer, cardiovascular disease, chronic inflammation, gastric mucosal disorders (peptic ulcer), eye inflammation (uveitis) and liver failure.

Blueberry
Blueberry contains resveratrol that inhibit mechanisms of cancer cell development and inflammation. Amongst the benefits of bluberry is enhanced memory and learning in older adults, helps to control and maintain normal blood pressure, and may help prevent urinary tract infections.

Bilberry
Laboratory studies have provided preliminary evidence that bilberry consumption may inhibit or reverse eye disorders such as macular degeneration. Bilberries are recognized as a good source of flavonoids, some of which have antioxidant activity.

Camu Camu Berry
Camu Camu Berry has an extraordinarily high vitamin C content and is also rich in flavonoids.

Cranberry
Cranberry is under active research for possible benefits to the cardiovascular system and immune system, and as anti-cancer agents. Raw cranberries are widely considered as a superfruit due to their nutrient content and antioxidant qualities.

Cupuaçu
Cupuaçu is being considered as a superfruit due to the presence of high quantities of phytochemicals and flavonoids. Cupuaçu is widely used as a health supplement.

Pomegranate
Pomegranate is a good source of vitamin C, vitamin B5 (pantothenic acid), potassium and natural phenols, such as ellagitannins and flavonoids. In laboratory research and clinical trials, juice of the pomegranate may be effective in reducing heart disease risk factors, may also inhibit viral infections, and antibacterial effects against dental plaque. Since 2011, 32 clinical trials were registered with the National Institutes of Health to examine effects of pomegranate extracts or juice consumption on a list of diseases; from prostate cancer, diabetes, lymphoma, rhinovirus infection, common cold, coronary artery disease and kidney disease.

Red and Green Grapes
Grape phytochemicals such as resveratrol (a polyphenol antioxidant), have been positively linked to inhibiting any cancer, heart disease, degenerative nerve disease, viral infections and mechanisms of Alzheimer’s disease.

Lychee
Lychee is high in Vitamin C, contains minerals and moderate amounts of polyphenols, shown in one French study to be higher than several other fruits analyzed.

Passion Fruit
Passion fruit is high in beta carotene, potassium, and dietary fibre. Passion fruit juice is a good source of ascorbic acid (vitamin C), and good for people who have high blood pressure. Some research is showing that purple passion fruit peel may help with controlling asthma symptoms.

Banana
Bananas are an excellent source of vitamin B6, soluble fiber, and contain moderate amounts of vitamin C, manganese and potassium. Banana has a wonderful effect on the skin too. Banana as a rich source of vitamin A, B and E works as a great anti-aging agent. bananas may be associated with a reduced risk of colorectal cancer and in women, breast cancer and renal cell carcinoma.

Kiwi Fruit
Kiwifruit is a rich source of vitamin C, vitamin E, potassium, and small amount of vitamin A. Kiwifruit has potential properties of a natural blood thinner, reducing the risk of blood clots. Kiwifruit is a natural source of carotenoids

Pears
Pears are a good source of dietary fiber and a good source of vitamin C. Most of the vitamin C, as well as the dietary fiber, is contained within the skin of the fruit. Pears are less allergenic than many other fruits, and pear juice is therefore sometimes used as the first juice introduced to infants.

Prunes
Prunes and prune juice are common home remedies for constipation. Prunes also have a high antioxidant content.

Wolfberry
Published studies have reported that there may be potential benefits against cardiovascular and inflammatory diseases, vision-related diseases (such as age-related macular degeneration and glaucoma) or from neuroprotective, and anticancer properties.

Blackberry
Blackberries are notable for their high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid (B vitamin), and the essential mineral manganese. Blackberries rank highly among fruits for antioxidant strength, have high ORAC value (oxygen radical absorbance capacity) placing it at the top of more than 1000 antioxidant foods consumed in the United States.

Cherry
Cherries contain anthocyanins, the red pigment in berries. Cherry anthocyanins have been shown to reduce pain and inflammation linked to heart disease and diabetes in laboratory testing. Anthocyanins are also potent antioxidants under active research for a variety of potential health benefits.

Elderberry
Black elderberry has been used medicinally for hundreds of years. Some preliminary studies demonstrate that elderberry may have a measurable effect in treating the flu, alleviating allergies, and boosting overall respiratory health.

Strawberry
Strawberries contain fisetin, an antioxidant that has been studied in relation to Alzheimer’s disease and to kidney failure resulting from diabetes, an excellent source of vitamin C and flavonoids.

Pineapple
Raw pineapple is an excellent source of manganese and vitamin C. Also traditionally eaten as an anti-inflammatory in colonic inflammation.

Yumberry
Yumberry has been studied scientifically for horticultural characteristics or phytochemicals implicated with health benefits, antioxidant activity, anti-cancer and anti-viral properties.

Prickly Pear
Used to treat numerous maladies, such as wounds and inflammations of the digestive and urinary tracts.