Anti-Inflammatory Diet Protocol: Complete 2025 Guide to Eating for Balance

What Is the Anti-Inflammatory Diet Protocol?

The anti-inflammatory protocol is a practical eating pattern centered on whole, mostly plant-based foods, ample fiber, and minimally processed ingredients. It commonly includes a short “reset” period followed by an elimination phase (removing frequent dietary triggers) and a gradual reintroduction to understand personal tolerances. The general idea is simple: emphasize foods and preparations that align with balanced, everyday nutrition while minimizing items many people find problematic.

Foods to Include

• Vegetables & fruits: leafy greens, crucifers (broccoli, Brussels sprouts), colorful produce (berries, peppers).
• Healthy fats: extra virgin olive oil, avocado, nuts and seeds (walnuts, almonds, chia, flax).
• Plant proteins: lentils, beans, chickpeas, peas, hemp seeds.
• Whole gluten-free grains: quinoa, brown rice, millet, certified gluten-free oats.
• Herbs & spices: garlic, turmeric, ginger, cinnamon, rosemary.
• Beverages: water, unsweetened herbal teas, green tea.

Checkout Dr. Susan Blum's Book Healing Arthritis and The Immune System Recovery Plan to get DIY assistance. 

Foods Many People Reduce or Avoid During the Protocol

• Highly processed foods and refined sugars
• Refined seed oils used in ultra-processed snacks
• Common dietary triggers during elimination phases: gluten, dairy, corn, soy, egg
• Excess alcohol and heavily fried items

Reintroduction is individualized; some people tolerate certain foods better than others.

Potential Everyday Benefits of This Approach

People choose this style of eating for practical reasons: consistent meals, simple ingredients, and a structure that makes grocery shopping and cooking more straightforward. Many also appreciate how a clear plan can support mindful choices around snacking, dining out, and meal timing.

How to Get Started (3 Simple Steps)

1. Reset: Choose a short, structured window to simplify meals and settle into a routine.
2. Eliminate: For ~3–4 weeks, remove frequent dietary triggers and ultra-processed foods while emphasizing whole-food meals.
3. Reintroduce: Add foods back one at a time to learn what works best for you.

A Great Read: Fast Food, Good Food by Dr. Andrew Weil

A Simple Sample Day (Plant-Forward)

• Morning: Warm water or unsweetened herbal tea; produce-rich smoothie or a bowl of gluten-free oats with berries and chia.
• Midday: Grain-and-greens bowl (quinoa, kale, roasted veggies) with olive oil, lemon, and seeds.
• Afternoon: Fresh fruit or a small handful of nuts.
• Evening: Vegetable-rich soup or stew with legumes; side salad with olive oil and herbs.

Why Many Choose Organic Pharmer

• Ingredient standards: organic, plant-forward recipes with clear labels.
• Convenience: structured formats that are straightforward to follow during a short reset.
• Variety: soups, beverages, and pantry items designed for simple, everyday routines.
• Clarity: no guesswork on what’s included—easy to plan your week.

FAQs

How long should I follow the protocol?

Many people begin with about 30 days after an initial short reset, then personalize based on preferences and tolerances.

Is this approach compatible with busy schedules?

Yes. Batch cooking, clear shopping lists, and ready-to-enjoy options can make it easier to stay consistent.

What if I eat out?

Look for produce-centric menus, simple preparations, and olive-oil-based dressings; ask about common allergens if you’re eliminating them.

Do I need to avoid entire macronutrient groups?

Not necessarily. This protocol focuses more on food quality, patterns, and individualized reintroduction than on long-term blanket exclusions.

Further Reading...

1. The Immune System Recovery Plan by Dr. Susan Blum
2. 8 Weeks to Optimum Health by Dr. Andrew Weil  
3. How Not To Die by Dr. Michael Greger

About the Author

Michael Petronaci is the CEO of Organic Pharmer. With an undergrad in Biology and Chemistry he worked in finance, ran il Buco Group in Manhattan and now geeks out on all the food as medicine programs and products he helps to create at Organic Pharmer.