Food Recipes - following the anti-inflammatory diet.
I'll list some of the healthiest anti inflammatory foods here until I get time to post full meal recipe ideas. The goals are very low carb (almost zero fructose/sugar carbs), high soluble fibre, most of the calories from fat, but low omega-6 (especially the extra inflammatory fried, roasted, heat extracted, oxidized, spoiled, and chemically altered omega-6). Supplemental additions of omega-3 (especially marine DHA), and vitamin C are good.
Here is a short list of low-carb ingredients that do very well for these anti-inflammatory goals:
- Kale (soluble fibre, vitamins)
- Spinach (soluble fibre, vitamins)
- Broccoli (soluble fibre, vitamins)
- Brussel sprouts (soluble fibre, vitamins)
- Shirataki noodles (high soluble fibre)
- Celery (soluble fibre)
- Cucumbers (soluble fibre)
- Salmon (protein, high DHA omega-3, low mercury)
- Anchovies (protein, high DHA omega-3, low mercury)
- Limes & lemons (high Vitamin C, low sugar)
- Cilantro (vitamin C, soluble fibre)
- Avocados (range of good fats, vitamins)
- Artichokes (soluble fibre, vitamins)
- Olives (omega-9 fats, vitamins)
- Other fish and seafood (protein, omega-3)
- Other meats (protein, saturated fats)
- Other low carb fruits and veggies (soluble fibre, vitamins)
- Flax seeds (soluble fibre, ALA omega-3)
- Macadamia nuts (omega-7 fats)
- Coconut Oil (medium-chain saturated fats)
- Olive oil (omega-9)
- Clarified Butter (long-chain saturated fats, no milk solids)
- Meat oils (long-chain saturated fats)
Common psoriasis allergies and sensitivities to be aware of:
- Sugar (fructose)
- Starches (glucose)
- Wheat (gluten)
- Nightshade veggies (especially potatoes; also: tomatoes, eggplant, peppers)
- Milk solids (especially whey)
- Milk sugar (lactose)
- Citrus (especially oranges)
- Alcohol (ethanol)
- Sugar-alcohols (mannitol, erythritol, xylitol, etc.)
- Chemical additives