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Antiinflammatory diet

Thursday, June 13th 2024 10:00am 10 min read
Dr. Natalia Subirats Duran dr.nataliasubirats

Licensed medical doctor and naturopathic doctor specializing in fertility, endometriosis and more. Hablo español!

28 Day Anti-inflammatory Menu

Often when attempting to make diet changes it can feel incredibly overwhelming! So I have created a simple 28 day menu for you to try out! A lot of the dishes have influence from where I live (spain) so it will also be nice for you to perhaps try a little something new!

General tips:

  1. Eliminate all processed foods, with additives, colorings, and/or preservatives from your diet. Buy fresh products as much as is available and cook gently.
  2. Eliminate sweets and sugars. This includes whole cane sugar, molasses, and syrups. Most can use reasonable amounts of stevia or monk fruit without a problem and very small amounts of local organic honey. 
  3. Eliminate refined vegetable oils such as sunflower oil and hydrogenated or partially hydrogenated oils. Olive oil is best unheated, and preferably use coconut oil or ghee for higher heat cooking.
  4. Eliminate refined and whole grains and legumes. This can be hard for many and may not be necessary depending on how you react to grains. To be on the safe side you can try eliminating and will get a better idea of how you tolerate them upon reintroducing. 
  5. Limit/Avoid nightshades: tomatoes, eggplant, potatoes, and peppers. There are potatoes in some recipes, but it’s better if they are red-skinned.
  6. Consume meat from animals, preferably organic and free-range animals. You can have cold cuts, preferably high-quality Serrano ham, and exclude cold cuts with preservatives such as nitrates E251 and E250. If you have histamine intolerance issues cold cuts are often not the best as they can be higher in histamines. 
  7. Consume fish and seafood, especially blue ones for their high content of omega-3 fatty acids, wild-caught preferably.
  8. Vegetables are consumed abundantly, notice if any gives you a lot of gas and either limit these, try alternative cooking methods or consider a digestive enzyme. Nightshades (peppers, potatoes, eggplant, and tomatoes) are limited a lot. Instead of potatoes, you can have sweet potatoes, yams, or cassava.
  9. Only have one fruit a day.
  10. Dairy is not allowed. 
  11. Nuts are only allowed in pesto sauce.
  12. Don’t drink water during meals or right after eating. Drink it before and in between meals.
  13. Don’t have fruit right after meals.
  14. Avoid very cold or very hot foods.
  15. Don’t eat salads or too many raw vegetables.
  16. Take your time eating, make sure to chew well and try to be relaxed while dining. 
  17. Rest upright for about 15 minutes after finishing eating; the stomach needs rest to work. Very gentle walks can be helpful but nothing too strenuous. Best to not lay down right after eating as this can increase reflux in some. 
  18. Exclude or moderately eat foods that cause gas. Cooking foods that cause gas with garlic, ginger, and bay leaves can help. 

Tips to Improve Digestion:

  1. Try gentle abdominal exercise after meals. Standing and rotating the waist or lying down to bring the knees to the chest. 
  2. Take digestive infusions. Always outside of meals and only if you need them. Before or 2 hours after eating: Licorice, mint, cinnamon, cumin, gentian root. There are a lot of herbs that can help either before or after meals, what is best depends on the person and their constitution.

The Menu

  • There’s a menu for each day of the week from Monday to Saturday in the diet. Repeat the same weekly menu for 4 weeks to do a 28-day reset.
  • The meals are designed to be anti-inflammatory and nutrient dense to provide both the micronutrients and macronutrients that the body needs.
  • It’s important to reach at least 100g of protein. If you’re vegan, you’ll have to change the protein sources that I recommend for others that you tolerate. If you eat legumes, inactivate the nutrients by cooking them very slowly for at least 4 hours and soaking them for 3 days, changing the water 3 times a day until you can see that they are germinating. f
  • Breakfasts are important; there’s plenty of food because it’s important to tell the body, we’re not at war, and we have an abundance of everything. If you like coffee, have it with food, never on an empty stomach.



  • Gluten Naan bread (see recipe below) with avocado and 2 hard-boiled or scrambled eggs + spinach + 2 chicken sausages


  • Cooked green beans with bits of Iberian ham sautéed with powdered ginger
  • Half baked sweet potato with ghee
  • Grilled or baked salmon


  • Baked chicken with rosemary and lemon
  • Half an avocado
  • Swiss chard sautéed with pine nuts



  • Two slices of sweet potato toast (cooked in the air fryer or oven, slice the sweet potato to your liking) with bolognese, mince with vegan cheese
  • 1 piece of fruit


  • Vegetable curry with shrimp
  • Baked pumpkin


  • Carrot and zucchini cream
  • Organic steak



  • Smoothie: 2 tablespoons of coconut yogurt + 1 tablespoon of tahini or almond butter + 1/2 avocado + berries + protein powder with flavor or without flavor (whatever you prefer)


  • Half baked sweet potato
  • Broccoli boiled with pesto sauce
  • Chicken burger


  • Grilled asparagus
  • Grilled or baked hake (cod) with chopped hard-boiled egg and parsley seasoned with a mixture of olive oil and apple cider vinegar (2/3 olive oil with 1/3 vinegar)



  • Naan bread with avocado and 2 hard-boiled or scrambled eggs + spinach + 2 chicken sausages


  • Baked beetroot + baked pumpkin
  • Three organic chicken sausages cooked with ghee


●      Carrot and zucchini cream

●      Cuttlefish or squid grilled

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