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Anti-Inflammatory Foods





I've curated a list of foods that are relatively alkaline, contain no or very low sugar and gluten, and contain no processed foods. Let us have control over our lives by being mindful when it comes to nutrition. It is meant to be a useful list of guidelines for those who suffer from acid reflux or GERD. Notice that there is no dairy on this list.


Let's get creative! Make your own recipes utilizing the ingredients from the list. Share them with me and i'll post them to https://www.emilypietruszka.com/, or add something to the list that I may have missed!

Go to https://fdc.nal.usda.gov/ to find out everything you need to know about an ingredient.

Veggies: HP= High protein

Peas HP, Spinach HP, Kale HP, Broccoli HP, Lentil Sprouts HP, Brussel Sprouts HP, Bean Sprouts, Asparagus, Green Beans, Mushrooms, Artichokes, Arugula, Edamame, Collard Greens HP, Carrots, Cauliflower, Cucumber, Celery, Parsnips

Starch Veggies: Corn/ Sweet Corn, Sweet Potatoes, White Potatoes

Squash: Acorn, Spaghetti, Butternut, Pumpkin, Zucchini

Fruits: Avocado, Berries (Blackberries, raspberries, strawberries) Watermelon, Bananas, Ginger, Red apples, Lemon or lime w/ water, Raisins, Papaya, Pears, Mango, Jackfruit

Grains: Rice, Quinoa, Whole Wheat Breads, Oats/Oatmeal, Bran/ Whole grain cereals, Chickpea Flour, Almond Flour, GF Flour

Proteins: Fish, Chicken, Turkey, Quinoa (complete protein!) Egg White

Legumes: Black Beans, Kidney Beans, Pinto Beans (really any bean!), Lentils, Chickpeas (hummus), Split peas

Seeds/Nuts: Chia Seeds (Good fats), Flaxseed, Sunflower Seeds, Peanuts (peanut butter), Almonds (Almond Butter), Cashews (Cashew Butter), Hazelnuts, Coconut, Walnuts, Pine Nuts, Sesame Seeds, Pistachios

Oils: Sesame oil, Avocado Oil, Extra Virgin Olive Oil

Beverages: Water!, Almond Milk, Oat Milk, Coconut Milk, Beet Juice, Carrot Juice, Watermelon Juice, Cucumber Juice, smoothies, selected Kombucha, Tea (ginger/turmeric)

Alcoholic Beverages: Low acidity/ sugar- Non-grain vodkas, gin, tequila, mezcal

High Acidity/ sugar - Wine, Beer, Liqueurs, Hard ciders

Snacks: Stove made popcorn, nuts of any kind, dried fruit, granola (careful on sugar content), Peanut butter and apples, baked potato chips, corn chips, GF pretzels and hummus, rice cakes, pistachios

Deserts:

Opt for dairy/gluten free recipes.

Check out https://peanutbutterandjilly.com/

Consume these in moderation:

White Flour, Added Sugar (read labels), Trans Fats (Hydrogenated Oils) - Fast food french fries, vegetable shortening, margarine, microwave popcorn, frozen pizza, fried foods, Chocolate, Processed Meats (Sausage, Bacon, Ham, Beef Jerky, Smoked Meat) Red Meat (acidic/ carcinogens/high cholesterol)

Avoid acid reflux by having your last meal at least 3 hours before bed!

This is an ongoing list focusing on high PH foods. I am always open to suggestions and modifications!


To your self discovery... in mind, body, health, and wellness.

All my love!

-Em


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