Anti Inflammatory Diet - Sample Menu & Recipes [Low Carb and Keto]

Inflammation is part of your body’s natural immune response. However, there is a difference between the short-term inflammatory response that happens when your body is healing a cut or infection and long-term chronic inflammation resulting from a poor diet. Chronic inflammation is the root cause of many diseases and starts to show itself in a variety of ways.
If you are bothered by aches, pains, fatigue, depression, anxiety, and unexplained weight gain, an anti-inflammatory diet is worth your while. This video shows you which foods to eat and how to put them together for a full day of eating while remaining low carb or keto.
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
What Can You Eat on a Low Carb Diet? (Full Food List) • What Can You Eat on a ...
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Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@beckygillaspy]

Get the Full Recipes Here: www.drbeckyfitness.com/anti-inflammatory-menu Keith is happy and healthy! kzbin.info/door/doYSgaAQpe4UW778jUAi0Acommunity

[@nancyposluszny6504]

Do you have a book recommendation that I can purchase on Amazon?

[@manonstovel]

What an EYE OPENER!! I followed your stop eating 3 hours before bed, then fast until noon, plus your 0, 1, 2...., eating plan and wow! I noticed a difference in a week!! I am over 50, and it has been difficult to slime my waistline - but this worked. Thank you!!!

[@arusakhan9312]

Please share more recepies like this low carb and anti inflammatory diets

[@cathymayfield2064]

I use to use Turmeric, but it caused my high blood pressure to be higher. Can not use Turmeric. I am allergic to all nuts.I do use Green Tea. I have Lupus. I have been told by the doctor not to eat night shades.

[@mymessyhands6118]

Just want to say that red is lovely. I have started following you this past month as my sister and I are starting the intermittent fasting as it seems sustainable for us. We are both mid 60's to 70 years of age and looking forward to seeing what this will do for us. I've tried it and didn't see much of a change until I started watching your videos and realizing I wasn't BREAKING my fast correctly... how important... thank you.

[@shekatagani]

Thanks DR. Becky!

[@ranger2316]

Excellent... thanks once again Dr. Becky!

[@sean4586]

Thanks Dr. Becky! Your advice is always appreciated. Also we live in PA. Its nice to see a familiar grocery brand.

[@mjulius1795]

I really appreciate the recipes and specific information you provide about what to be careful of (example dark chocolate percentages)~ awesome video!

[@peterpowell6168]

Thanks for your video! i found I can not do tomatoes any more. happy keto & IF trails 👍

[@dinabranson3678]

I have read that nightshades (tomatoes, potatoes, peppers, eggplant) cause inflammation in some people. Would love your take on that.

[@KenanTurkiye]

Likewise, I recently cut them out from my veggie intake and it has made a difference. Although I sometimes crave tomatoes, I could eat 10-20 tomatoes a day before starting keto/carnivore.

[@johnnypenso9574]

I had really bad arthritis for years and the pain drove me to try an anti-inflammatory keto diet. I also eliminated all nightshades as a precaution. The pain is 95% gone now after 3+ years and I will eat nightshades now but rarely cook them for myself. I get most of them from eating with others when I'm not cooking. I have never noticed any negative effects from them at this point in my keto journey.

[@beckygillaspy]

Hi Dina, I have touched on nightshade vegetables in videos, but maybe it's time for a full video. Thanks.

[@Jonases_20]

@@johnnypenso9574hi hun. may i ask for how long before u see the result?

[@johnnypenso9574]

@@Jonases_20 If you're asking about my arthritis pain it took less than 6 months to get about 75% reduction in pain and around 2 years to 95%. It's at the point now where I only feel it after a long drive or sitting in an awkward position. To put it into perspective, I've played golf for 40 years and almost always walked. 5 years ago I couldn't walk 9 holes because the pain was so bad. But a couple of years ago, at age 60 and with most of the pain gone I took up mountain hiking and have hiked as long as 20km thru the Rockies with 1000+ meters of elevation.

[@aina8318]

I am saving this, thank you so much Becky!

[@jenniferstewart5849]

Green tea and chocolate would keep me awake at night ! Lol

[@debiwillis9045]

The chocolate would kill my stomach

[@rescueumbrella]

I appreciate the inclusion of "if you're not much for cooking.". Thank you. P.S. I need to gain weight. Any ideas? I currently have diabetes type 2.

[@Anno44]

You're awesome. Thanks.

[@shaunaleessnackidies]

Finally, someone who knows their facts, yes! Totally agree to all, thank you! Delicious too 😋 ❤

[@keekac3119]

Do you have a video or recipes for low carb smoothies? Looking to get more veggies in on the go!! Thank you 🤩

[@kenwgold]

Its a must to keep your window of consuming hour meals in a 6-7 hour window for the reason it takes 12-14 hours for your body to fully digest what you consume! Never eat 3 hours before sleeping!

[@brothercaleb]

Yessir

[@lalehjavidzad6705]

thanks so much for all your helpful and kind videos

[@beckygillaspy]

Thanks, Laleh!

[@BlasianGoddessTM77]

I don’t use avocado oil for cooking. I use olive oil or ghee. ❤

[@pamelar5868]

Thank you! You help me so much.

[@mjfar-lee9885]

These are my go-to foods to keep my inflammation at bay. Thanks for the video Dr. Becky and take it from me as well, this style of eating works!!!

[@jaymoney8512]

Fantastic great information!!! 💯👌🏾👍🏾🇬🇧

[@getter_done]

Thank you very much Dr Becky for another great video. Love the food choices you provide. So glad Dr Keith is happy and well. Much love and well wishes to you both! 🙋🏻‍♀️from Canada (I love going back and review previous videos 2FitDocs 🥰)

[@veronicar7633]

Thank you! Very informative and helpful!

[@ianmackenzie686]

Great channel, thank you. Have you ever covered alcohol consumption with keto/IF/low carb living?

[@beckygillaspy]

Yep! It is one of my more recent videos. You can find it on my channel page :).

[@triplethreatyes]

Love your channel, thank you for your professional information. I have been implementing the stopper method 🍵( tea) and it's very helpful, it definitely gets you past a craving.

[@pennypate274]

Thank you for the recipes love all your information!! Do you have book and on anti- inflammatory diet?

[@beckygillaspy]

Thanks for your interest, Penny! You may be interested in my Mediterranean Keto Cookbook: drbeckyfitness.com/mediterranean-keto/

[@GuadalupeLopez-sn5cg]

This past year all I’ve been hearing about tomatoes is that they cause inflammation. In this video you are saying they are not. Now I’m confused

[@mommiedearest5337]

Me too. I heard the same thing.

[@debiwillis9045]

Some people have issues with nightshades...I can only have a few, anymore and they tear my gut up...we are all made different, so what works for 1 doesn't always work fir everyone

[@heartsmyfaceforever8140]

They are nightshades and if you are sensitive to solanine they are very inflammatory.

[@barber8368]

How do you feel about using night shade veggies with joint inflammation?

[@johnnypenso9574]

I had really bad arthritis for years and the pain drove me to try an anti-inflammatory keto diet. I also eliminated all nightshades as a precaution. The pain is 95% gone now after 3+ years and I will eat nightshades now but rarely cook them for myself. I get most of them from eating with others when I'm not cooking. I have never noticed any negative effects from them at this point in my keto journey.

[@TheCreativeChica]

Hi Dr.Becky, I really like this video! I'm recovering from cancer and have gallstones.I usually eat breakfast and dinner with a small snack in between. I'll be downloading your recipes. Do you have more recipes? I love your channel!❤

[@littlevoice_11]

There is also a great researcher doctor who has a podcast and book called Eat to Beat Disease

[@beckygillaspy]

Hi The Creative Chica! I wish you all the best for a full recovery. You can find more of my recipes on my blog, cookbook, and plans. You can access all from the top menu of my website: www.drbeckyfitness.com

[@engc4953]

I avoid almond products as they mostly come from California and use so much valuable water and bees are transported annually across the country to pollinate the almond trees, consequently many millions of bees are poisoned by the heavy use of pesticides on the trees and from the transportation of the bees across the country.

[@jean6460]

thank you!

[@DrAlexCullison]

I am on a Keto diet. What is your opinion about Pili nuts? You are providing a very valuable service. Thanks to you, I lost 100 lbs. Now I struggle to keep it off.

[@gman77gas]

I am down 75#. Its a life long plan and struggle...just what it is.

[@colette9495]

I love pili nuts! They're abundant in a region here in my country. And I've read articles and watched KZbin videos of other keto advocate doctors that pili nuts are good for us who are doing a ketogenic lifestyle.

[@HS99876]

Thank you , good information,

[@minniegibson8722]

Thank you so much.

[@engc4953]

For me it’s bone broth and soups made from, and beef steaks, lamb, wild salmon, walleye, and seafood. Many vegetables such as green peppers etc are bothersome.

[@johngcahill9583]

Thank you.

[@elizabethelliott3175]

Always good advice and ideas, Dr. Becky Gillaspy!

[@TxNormaJean71]

I need help I just don't have the will power. I am not in good shape. I think if I had someone to make me a meal plan would be helpful.

[@spartacusjonesmusic]

Looks great on paper. However, I find that I sleep MUCH better with carbs as part of my evening meal. Have experimented with low carb and carnivore. Both resulted in poor sleep. Thoughrts? Thanks!

[@Candlelight787]

Hey Dr. Becky. Thank you for the informative and educational delivery. I know that most diets are aimed at average individuals. What to do with calories count when you are top 1 percentile height/weight?

[@22moonpie]

Any suggestion for salmon substitute? I just do not like salmon , I’ve tried & tried

[@susanneh.7652]

I eat trout .. don’t like salmon either 😆

[@22moonpie]

@@susanneh.7652 thank you !

[@ranger2316]

Chicken?

[@oyinoluwayelu7846]

What of mackerel?

[@cassismoussu5335]

Your other options are all cold water fishes : Sardines, herring, mackerel, tuna in moderation, etc

[@glacey4906]

Do you have a winter menu when greens aren't cheap and the body requires warm food?

[@mjulius1795]

Thank you for another fantastic no-nonsense video, so considerate of our time👍. FYI I purchased the lumen device ~ it could be shipped overseas 👍 Looking forward to your new video 🥰

[@juliemoore6957]

Great menu ideas!

[@omg_wtf]

I have HS and I'm really trying to understand whether I have a food trigger for it

[@zonagal]

Dr. Becky, which of your weightloss solutions on your blog do you recommend for a post menopausal 60yo? Also, keto or low carb along w/ IF

[@beckygillaspy]

Hi Zonagal, many of the members of my Freedom program are post-menopausal. The program has low-carb and keto meal plans and instructions on IF. You can learn more from the menu at the top of my website: www.drbeckyfitness.com

[@zonagal]

@@beckygillaspy Thank you so much! Heading over the now 🙂

[@Reinolds_Recipes]

Cool video!!! Thank you again for sharing :) will try this soon… subscribed to your channel 😀

[@beckygillaspy]

Welcome, WakeNbake Recipes!

[@nancyposluszny6504]

Great video with helpful information. I appreciate that you speak clearly and slow enough so that I can take notes. Do you have a book recommendation regarding; the benefits of an anti inflammatory diet, anti inflammatory foods and recipes? I prefer to shop on Amazon. Thank you.

[@dawudjudah1373]

Should we skip vegetables with lectins? Do lectins cause inflammation?

[@ryanu3708]

The two anti inflammatory diet books I've read, studied, and used says eggs are definitely an absolute no no. I know you said eggs are "optional" but I think everyone touting this diet out there needs to be on the same page. Also many of the vegetables and fruits, especially berries and the dark chocolate "dessert" are high in oxalates, which can cause all kinds of inflammatory issues and kidney stones. Also almonds, walnuts, and cashews are probably not a good idea for around 5% of the population due to tree nut allergies.

[@jaywellington6504]

Can you list real foods we can get started with. It's hard to jump right into this 3 meal strict ingredients menu of blueberry avacado smoothie, cauliflower and green tea. If I missed the link, sorry.

[@carmadariacompaniona4181]

Do the red pepper flakes in the Mexican Cauliflower Rice with Turmeric replace the black pepper that is required for the nutrients of turmeric to be bioavailable? Just curious. Also, personally, I would take the chocolate much earlier in the day since eating chocolate after supper would keep me up at night. Oh, and I'm wondering where the 13.1 g of carbs in the salmon salad comes from? I realize that the tomatoes have carbs, but could they have that many? I have noticed that my blood sugar spikes after eating a large salad with tomatoes and red peppers, and I figure that the tomatoes and red peppers are the culprits, but are there carbs in the romaine letter too?

[@LowCarbMeatMan]

Hello Dr. Becky. My anti-inflammatory is Low-Carb, OMAD, High Protein, Medium/high saturated fats (Beef Tallow cooking fat) No rice/No Starch/No Wheat/Pasta/Cereals/Gluten...just real food. I'm a meat-eater! I'm 63 years old, the proof is right here, see for yourself. Discipline and Commitment is the basic requirement to maintain or regain your health, otherwise, you're just a talker. That's the whole truth. Most comments just leave me shaking my head in disbelief.

[@JamesSmith-pc6bh]

I've been eating a keto/ carnivor style diet for a couple years now, flip flopping between the two. I've found that when I eat spinach it causes a lot of inflammation in my knees.

[@harrodsfan]

Wild caught salmon is quite expensive to eat regularly in comparison to farmed variety of fish. It is low in fat.

[@hawkeye9382]

Farmed is bad for you

[@lovelearn5158]

Very helpful thank you Dr Becky. Just wondering, I'm probably out of touch.. is there enough calcium in this sample menu in regard to maintaining bone density during menopause?

[@SanFranMission415]

Great video! What’s the difference between the Gluten Free Diet and the Anti-Inflammatory Diet? I had a genetic test done and have some faulty genes (MTHFR, BDNF, SLC6A4, ANK3, etc) and wondering if doing a diet like this will help with by reseting or improve my mental and overall physical health.

[@maryamrodriguez1983]

Hi Becky, are oats good for weight loss?

[@hawkeye9382]

I have lost weight eating oatmeal!

[@prestagraber1145]

What dark chocolate to use buy? I went to the store and couldn’t find any that didn’t have sugar in the first three ingredients. I am not a fan of sugar alcohols.

[@beckygillaspy]

Hi Presta, I have a video on dark chocolate that you can find on my channel page or a KZbin search.

[@littlevoice_11]

Intermittent fasting is very anti inflammatory too

[@Rollanotheronemyfriend]

The leafy greens and almonds contain a ton of Oxalates dont they?

[@Breezeyogi]

Absolutely outstanding information and presentation!!! Click: new sub.

[@beckygillaspy]

Welcome!

[@ianmackenzie686]

Two eggs? No way, sister. Minimum four per sitting😀 Also, I'd opt for pork over chicken, which is relatively high in omega 6.

[@brothercaleb]

Which omegas are in pork?

[@charylliss3741]

Peppers are a nightshade plant and can increase pain for people with autoimmune disorders...

[@JacquiQ]

I am completely overwhlemed by what to eat and what not to eat to stop my chronic pain and fatigue etc..which I have had for 20 years. People say cut out dairy. Cut out eggs, Cut out grains,. Cut out sugar. Cut out gluten. Cut out nuts. Cut out fruit. Cut out starchy vegies. Cut our nightshade vegies. It is all very well but then eating like this - virtually nothing but vegies and meat/fish with some oil and coconuts - but it makes my stomach so upset. I need soft foods, so I go back to the cheese and the coconut yoghurt and the pureed apple and the bananas. I just cannot beat this pain with diet changes. Then when you do go and eat something else you have a huge reaction to it. If I fast sometimes its good, then sometimes I absolutely crash. Nothing ever seem sot work no matter what I try.

[@Jonases_20]

same. but my symptoms appeared just this june

[@patriciamoore-rx4xo]

I thought peppers and tomatos cause inflamation.

[@hairrum]

Is tuna inflammatory?

[@BriBorgersen]

Fish is generally anti-inflammatory however most people avoid eating too much tuna because the cans can be bpa lined and tuna contains higher levels of Mercury and other heavy metals.

[@ranger2316]

I use canned chicken... same sort of taste and texture, no tabby breath!

[@Nonna725]

Tomatoes have most acidity. Wouldn’t acidity cause inflammation?

[@antonellamicheli1082]

Can honey be added to our tea?

[@beckygillaspy]

Hi Antonella, I have a video on honey that you can find on my Channel page or with a quick search on KZbin

[@CA-hl4hi]

your thought on canned salmon?

[@catherinemalloy4207]

I’m not trying to be disrespectful, but did your husband pass, is that why we don’t see him anymore?

[@mouffetteintrepide8445]

She answered in a comment pinned on top that her husband is alive and well.

[@ralphkassing6821]

Anti inflammatory yes but watch out for foods high in oxalates. Almonds, green spinach, some berries and avocados are all rather high in oxalates.

[@raymondwilliams5661]

Some people just go to far watch out for this watch out for that don't eat this don't eat that. 😤

[@Jonases_20]

@@raymondwilliams5661pls don't get mad hun

[@Neil-yg5gm]

Anybody know if cooking margarine is OK to use in place of butter on sandwiches? Cooking margarine is cheaper than butter and is made of animal fat. It is often used in making cakes so it should be OK on sandwiches.

[@hawkeye9382]

Margarine is bad! Real butter

[@Neil-yg5gm]

@@hawkeye9382 Cooking margarine is made of animal fat. So is butter. Butter is made of milk fat. I am not sure what type of animal fat cooking margarine is made of. Could be belly fat. Anyway cooking margarine does not come from plants so maybe OK.

[@kenwgold]

Plants i cannot consume because of the oxilates.

[@smathykins]

What about cheese? It’s low carb.

[@ketoneedoh1844]

How is your husband doing?

[@beckygillaspy]

Keith is happy and healthy! kzbin.info/door/doYSgaAQpe4UW778jUAi0Acommunity

[@heartsmyfaceforever8140]

Extra virgin does not mean it’s the first to be extracted. It’s 2024. Oils are extracted by machine in one step. It means no heat processes were use in the extraction of the oil which doesn’t mean much given the temperatures of the machinery and the climate of the places Olive oils are processed . Please don’t spread misinformation

[@heartsmyfaceforever8140]

Lab tests also have to be done on the olive oil to ensure its biphyenol count is high and the peroxide levels are lower than 20.

[@jedaholmberg3211]

Tomatoes are a nightshade like peppers, potatoes and eggplant.Get them out of there!

[@TatsuyaWow]

1500 kcal is to low

[@mike1968442]

That’s way too much eating!

[@JandG2]

Ultimate anti-inflammatory diet--Carnivore!

[@johndick5887]

Thank you.