Eating Healthy: The Inflammation Diet Principles

Gene Smart's approach to the Inflammation Diet:

The Inflammation Diet Approach - Four Simple Gene Smart Diet Principles for Healthy Eating

The Inflammation Diet Eating Principle #1 - Increase polyphenols. Eat polyphenol rich fruits & vegetables, especially those with dark-skins. Drink green tea.  Choose 100% fruit juices. In moderation, dark chocolate & red wine can be good sources, too:)

The Inflammation Diet Eating Principle #2 - Add Omegas: Eat fish and take a high quality concentrated omega-3 fish oil supplement to get 1,250 – 1,500 mg of combined EPA  and DHA per day.  Take a quality borage oil supplement to get your 400mg of GLA daily.  Limit high omega-6 foods.  If you've taken our omega-3 home blood test, target an Omega-3 Index of at least 8% and an Omega-6 to Omega-3 Ratio of less than 5:1 and ideally 2:1 or even 1:1.

The Inflammation Diet Eating Principle #3 - Increase fiber. Eat plenty of high fiber plant-based whole foods, targeting at least 14-16 grams fiber for every 1,000 calories consumed, or about 30 grams per day for a 2,000 calorie diet.  This is the single most important factor in reducing those calories and losing weight.

The Inflammation Diet Eating Principle #4 - Reduce calories: If weight loss is a goal, reduce your daily caloric intake by 20% to 30% of what is needed to maintain your current weight.  Use our calorie calculator to set your daily target.  The anti-inflammatory diet & exercise principles work together to help you reduce those calories without feeling hungry!