anti inflammatory diet plan

Anti Inflammatory Diet Plan 

Alane Wincek, ND, CNC

certified holistic nutritionist, metabolic specialist, author
678-372-2913 /

October 24,  2023

Anti Inflammatory Diet Plan

Anti Inflammatory diet planHello, I’m Alane, a nutritionist. I made an anti inflammatory diet plan to help you feel better, using my 30+ years of experience. My plan includes a supplement to reduce inflammation, a helpful food to avoid list and some ways to personalize your plan. Personalizing your diet plan will enable you to have the most success.

Customizing your anti-inflammatory diet is important for achieving success in reducing inflammation and living a more active life. Your body has unique needs and preferences about food. Reactions to specific foods or food groups are different for each person. Even a healthy food like spinach can cause inflammation if your immune system is responding negatively towards it.

In my 30+ years as a nutritionist, I’ve seen how personalized nutrition and diet plans can transform lives. My plan can help you feel your best, whether you have health conditions, autoimmune diseases, or just want to be healthier and happier. It’s a valuable tool for your journey. Together, let’s embark on this journey towards a more vibrant and inflammation-free you.

anti inflammatory foods list

What Are the Top 10 Anti-Inflammatory Foods to Eat?

Here is a list of the top 10 anti-inflammatory foods to eat. Again, I want to remind you that this is a general list and it does not cater to any individual. However adding some or all these foods to your daily meal prep can help you reduce inflammation overall.

  • Leafy Green Vegetables
  • Cauliflower
  • Almonds
  • Fatty Fish: salmon, sardines, herring, mackerel, anchovies
  • Plant Based Oils like Olive Oil
  • Berries (cherries, blueberries, strawberries, raspberries)
  • Herbs like Turmeric
  • Broccoli
  • Avocados
  • Grapes

What is the Number 1 Inflammatory Food?

Anti Inflammatory diet planThis may or may not be a surprise to you, but sugar is the number 1 inflammatory food. Sugars cause the release of cytokines which are messengers for inflammation. When I teach about nutrition and health, I always explain that chronic inflammation is the main cause of many diseases.

When we eat sugar every day, it lets bacteria and food particles that cause inflammation to enter your bloodstream. This causes your immune system to over react and cytokines are released. The result is more inflammation and symptoms you do not want or need.

And think about your gut health. When you eat sugar, the gut microbes release LPS which is a signal for inflammation to occur in your body. And if there is yeast or harmful bacteria they thrive on the sugar and grow in population.

Sugar causes us to gain weight and experience an increase in insulin. This sequence causes inflammation and can lead to Diabetes.

People are often surprised by the amount of added sugars in their food when they reduce sugar intake and read labels. It takes a few weeks to overcome the addictive nature of sugar. At home, we’ve switched to popular foods without sugar, such as ketchup, nut butters, salad dressings, and more. We’ve even switched to sugar alternatives like stevia and monk fruit for desserts.

What is the #1 Best Drink to Reduce Inflammation?

I love to sit back and drink the #1 best drink to reduce inflammation while working or relaxing. A nice blend of green juice is the healthiest way to manage any chronic inflammation. I personally get my Nutri bullet or Vitamix out and make a delicious green creation. Each drink may be different but the result is the same, more flexibility and a more active life.

I believe that we should customize a person’s daily diet to their individual needs, including their fruits and vegetables, to reduce inflammation.

I’ve had clients who did food intolerance tests with me. Some couldn’t eat lettuce, cherries, carrots, spinach, and other healthy foods. We would adjust their daily diet including green drinks based on their test results.

The recipe books that come with the Nutri bullet and Vitamix have terrific recipes for drinks. Another good reference is Joe Cross and his anti inflammation recipes . Here is his link.

Are Eggs Inflammatory?

There is a bit of a debate as to weather eggs are inflammatory or anti inflammatory. Eggs have omega 6 and arachidonic acid, which cause inflammation, unlike fish that have omega 3 (healthy fats) with many benefits.

Another aspect of eggs causing inflammation is the cholesterol content. It has been reported to cause inflammation. On the other hand they contain Arginine which is anti inflammatory.

If you have chronic inflammation most data says to reduce or stop eggs. This is because of the bad fats that trigger inflammation.

Eggs often appear positive in my food intolerance tests, both in the yolks and the whites. Most egg eaters have lower omega 3 levels compared to omega 6 or arachidonic acid when I test omega levels.

The egg battle is really up to you. For better eggs, choose Omega-3 fatty acids enriched or Pasture Raised eggs. They are high in protein and contain all the essential amino acids.

In conclusion the discussion on eggs and inflammation is not as easy. My personal decision is to eat them once a week or less to minimize any risks.


Anti Inflammatory diet plan



As a general rule, I think of each client as an individual with personal diet and meal plan needs. When I create an anti inflammatory diet for someone, here are the steps I take.

1) Remove processed foods and the top inflammatory causing foods from your diet to allow for healing. The top 5 foods to avoid are dairy, gluten, eggs, peanut, and soy.

anti inflammatory foods list

3) Get a Nutri Bullet type blender and start making a green drink daily that is anti inflammatory.

4) Order my favorite anti inflammatory supplement. Opticleanse GHI sugar free has all the herbs and vitamins needed when someone is trying to reduce or eliminate inflammation. It has a great taste and you can use it as a snack or meal replacement. I drink mine every other day as a lunch.

Here is a link so you can order it on your own. My store is safe and secure.

5)To learn more about inflammation and following an anti-inflammatory diet, you can schedule a virtual appointment for a discussion.


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I wish you well,


Phone: 678-372-2913 

the fastest way to lose weight for women over 40

Hey! I’m Alane Wincek. I grew up on sugar and plenty of junk food and had no clue how my diet effected my health. 

 I changed my life and have worked as a holistic nutritionist and naturopath, for over the last 30 years. I help people get healthy, fit and lean, find hormone happiness and recover from all sorts health challenges. 

Obsessed With: my family, my dog, my clients, loving life, and living it to the fullest! 

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