The Ultimate Anti-Inflammation Diet That Could Change Your Life Forever

Anti-Inflammation Diet Plan

The Anti-Inflammation Diet: Could one simple, and easy-to-fix problem be at the root-cause of almost all of your health challenges?

First Published on the 4th June 2014; Updated 27th April 2022

If you have a health challenge or goal right now – whether it’s weight or fatigue, digestion or hormonal, diabetes, your liver, kidneys, cognitive or even cardiovascular – you HAVE to get the inflammation OUT of your body.

I cannot emphasize this strongly enough: inflammation is at the root cause of practically every degenerative disease and health challenges we know of.

And in this guide, I’m going to set you on the path of removing it, with simple, daily steps, forever.

How Chronic Inflammation Could Be Ruining Your Health & How You Might Have It And Not Even Know…

Millions of us are walking around with our bodies on ‘high alert’ every day and we don’t even realize it.

Symptoms can include fatigue, fibromyalgia, IBS, reflux, poor digestion, constipation, headaches/migraines, low libido, skin conditions, premature aging, weight gain, being too thin, low energy, and poor sleep, allergies, food intolerances, joint pain…

Right through to degenerative conditions such as type 2 diabetes, cardiovascular disease and more…

We absolutely HAVE to make it a priority to get this inflammation out of our bodies. It can come from stress (elevated cortisol leads to inflammation), diet (sugar, gluten, processed foods, and so on), or environmental toxins (most potently from pesticides on food and chemicals in home cleaning products, body care, laundry, etc.)

We’re exposed to hundreds of sources of inflammation every day – and we can’t avoid them all…BUT we can do so much to reduce this and help our body to remove it.

Today you are going to learn how.

The Anti-Inflammation Plan

Today I will share with you:

  • What the most anti-inflammatory foods are to add IN
  • The most PRO-inflammatory foods to AVOID
  • The Three ‘Get the Inflammation OUT’ Supplements
  • And your ‘get started’ plan to start your journey today.

And the perfect place to start is with the seven most anti-inflammatory foods to focus on

How Denise Reversed Her Autoimmune Condition

The Seven Most Powerful Anti-Inflammatory Foods

Quiz: can you notice anything that all of the anti-inflammation foods have in common…and something all of the pro-inflammatory foods has in common too?

1. Avocado

avocado is anti-inflammatory

Avocados are possibly one of the very best anti-inflammation foods. I really recommend having an avo every day!

There are FIVE nutrients in avocados that makes them such an anti-inflammation powerhouse:

  1. Phytosterols: including beta-sitosterol, stigmasterol, and campesterol
  2. Carotenoid antioxidants: including lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin, beta-carotene and alpha-carotene
  3. The non-carotenoid antioxidants: including the flavonoids epicatechin and epigallocatechin 3-0-gallate, vitamins C and E, and the minerals manganese, selenium, and zinc
  4. Omega-3 fatty acids: in the form of alpha-linolenic acid (approximately 160 milligrams per cup of sliced avocado)
  5. And Polyhydroxylated fatty alcohols (PSA)s

All five of these nutrients have been strongly linked to preventing inflammation, especially arthritis.

2. Ginger


Ginger contains ultra-potent anti-inflammation compounds called gingerols (cool name), which are the substances that many researchers believe are responsible for the reduction in inflammation people experience when they start taking ginger supplements regularly.

Gingerols have been heavily researched and proven to be linked to the relief of pain from inflammatory conditions, osteoarthritis, or rheumatoid arthritis.

In two clinical studies involving patients who responded to conventional drugs and those who didn’t, physicians found that 75% of arthritis patients and 100% of patients with muscular discomfort experienced relief of pain and/or swelling.

Ginger is delicious, easily used in cooking, juices, and smoothies and I recommend you fall in love with it!

3. Turmeric


Research shows that turmeric has powerful anti-inflammatory, anti-tumor, and antioxidant properties.

Turmeric contains a pigment called curcumin, and this pigment not only gives turmeric its very yellow color but is also the active ingredient behind many of its proven health benefits.

One recent study found that osteoarthritis patients who added 200 mg of curcumin a day to their treatment plan experienced reduced pain and increased mobility, whereas the control group, which received no curcumin, experienced no significant improvements.

Other research also found that a turmeric extract composed of curcuminoids (plant-based nutrients that contain powerful antioxidant properties) blocked inflammatory pathways, effectively preventing the launch of a protein that triggers swelling and pain.

Clinical studies have also found that curcumin also has very powerful antioxidant effects. Due to this, it is able to neutralize free radicals and dramatically reduce joint inflammation and pain.

Definitely worth including in your daily diet, but don’t get it on your clothes. I learned that lesson (on dozens of occasions) the hard way!

Click here for the Anti-Inflammation Smoothie Recipe

4. Garlic


Delicious, smelly, and darn good for you.

Garlic has huge anti-inflammation properties that have been linked to cardiovascular health, preventing obesity (related to sulfur-containing compounds found in garlic), and helping and preventing arthritis.

Two additional compounds in garlic (vinyldithin and thiacremonone) are found to inhibit the activity of inflammatory messenger molecules while also providing an anti-oxidative stress benefit.

The most researched compound in garlic, allicin, has been linked to many anti-inflammation benefits, and this food should definitely be eaten multiple times daily.

5. Beetroot


As with many other high-antioxidant foods, beetroot has been shown to have fantastic anti-inflammatory benefits.

The phytonutrients betanin, isobetanin, and violaxanthin that are found in beetroot have been the subject of huge amounts of research with regards to heart health (a symptom of chronic inflammation).

Alongside the anti-inflammatory benefits that betanin has, it is also proven to have anti-fungal properties and aid in detoxification.

6. Asparagus


Asparagus is a super-anti-inflammation because of its unique combination of anti-inflammation nutrients including asparanin A, sarsasapogenin, protodioscin, diosgenin, quercetin, rutin, kaempferol, and isorhamnetin.

You don’t need to be able to pronounce those nor do you need to remember them – just know that asparagus has possibly more anti-inflammation compounds in it than any other food!

(Plus asparagus also contains antioxidant nutrients including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium.)

7. Omega 3

flax oil

Omega 3 is crucially important to fight inflammation.

The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA— is fantastic for the cardiovascular system in and of itself.

It also acts as a building block for other molecules that help prevent excessive inflammation and protects the blood vessels from inflammatory damage.

But the antioxidant and anti-inflammation benefits of flaxseed don’t stop with the cardiovascular system.

Studies have shown that omega 3 consumption can be linked to the prevention of the following inflammation-based conditions: high cholesterol, high blood pressure, heart disease, diabetes, rheumatoid arthritis, osteoporosis, depression, inflammatory bowel disease, asthma, and more.

PLUS Honorable Mentions Must Also Go To Cucumber, Cinnamon, Celery, Quinoa, Cloves and Cauliflower which are all excellent at fighting inflammation too!

The Seven Most Inflammation-Causing Foods to Avoid!

And on the flip-side, here are the foods to avoid.

I’m not suggesting giving up everything at once. You need to be a bit kinder to yourself than that.

To help you out I have a short guide to how to transition below (plus the answer to that quiz!).

1. Sugar

Refined sugar and other foods with high glycemic values hike up insulin levels and put the immune system on high alert.

Reports in the American Journal of Clinical Nutrition reported that processed sugars and other high-glycemic starches increase inflammation, which causes pain, overheating, redness and swelling.

According to CNN:

High amounts of sugar in the diet increase advanced glycation end-products, or AGEs, a protein bound to a glucose molecule, resulting in damaged, cross-linked proteins. As the body tries to break these AGEs apart, immune cells secrete inflammatory messengers called cytokines. Depending on where the AGEs occur and your genetic predisposition, they could eventually result in arthritis, cataracts, heart disease, poor memory, or wrinkled skin.

Plus of course, sugar is the most acid-forming food you can consume and messes with every area of your body.

Best avoided when possible!

2. Red Meat

High intake of red meat has been repeatedly linked to inflammation across many studies.

Quality of meat can be a factor, in that mass-produced, low-quality meat can contain dangerous chemicals which are added to the meat supply through feed and medicines and these contribute to inflammation.

Red meat also contains high levels of omega-6 fatty acids that produce inflammation. This arachidonic acid produces inflammation that can attack anywhere in the body from your heart and arteries to your joints.

3. Caffeine

According to Mark Hyman, MD the caffeine in coffee increases catecholamines, your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation and this makes you feel lousy.

The acidity of coffee is associated with digestive discomfort, indigestion, heartburn, GERD, and dysbiosis (imbalances in your gut flora).

There are also numerous studies that show coffee increases inflammation. One particular study looked at coffee consumption on inflammation marker concentrations were in 3,042 randomly selected men and women.

In all inflammatory markers, the consumption of coffee, as little as one cup a day, was associated with an increase in inflammatory markers.

4. Dairy

Common allergens like casein and gluten (proteins found in dairy and wheat) are quick to spark the inflammatory cascade.

And it has been estimated that as much as 60% of the world’s population cannot digest milk!

In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives, and breathing difficulties in susceptible people.

5. Refined Grains

A lot of the grains we eat nowadays are refined.

They are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ, and aleurone layer intact.

This makes refined grains as good as refined sugars, which are practically empty calories, devoid of nutrients.

And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can cause inflammation throughout the body when consumed.

Just skip them.

6. Trans-Fats (and excessive omega 6 with no omega 3)

As we’ve discussed, you want to be increasing your intake of omega 3s.

These are the anti-inflammation fats that lubricate your circulation, your joints, and your brain.

Sadly, the vast majority of people get almost no omega 3 on a daily basis and a LOT of omega 6s.

These are the polyunsaturated fats including corn oil, safflower, sunflower, and soybean oil.

How much is too much? The ratio of Omega 3 fatty acids to Omega 6’s in the diets of most Americans is 1:20. Our ancestors were healthy in a diet with a 1:1 ratio. Whoops.

In the ratio they occur in the typical Western diet, these oils create inflammation, pain, and cellular damage.

Trans fats are even worse.

Trans and partially hydrogenated fats are a huge contributor to inflammation and should be avoided whenever possible.

7. Processed/Packaged/Prepared Foods

Quite simply because they contain a lot of the above, and have had all of the beneficial foods processed right out of them.

If you are eating a lot of prepared/packaged/processed foods do try to move away from these. I know they’re convenient but they’re not worth the hassle.

The “Get the Inflammation OUT” Supplements”

These three supplements will dramatically increase the speed that the inflammation is soothed and removed from your body. The brands I recommend are tried and tested and I most definitely approve.

There is a lot of hype in the supplement world, and the anti-inflammation movement has gone bonkers in the past few years so there are a LOT of awful, cheap products out there being marketed as the best thing since sliced gluten-free bread.

So feel free to do your homework too, but if you want the shortcut then these products will be fantastic for you.

Anti-Inflammatory Supplement #1: Curcumin Phytosome

Curcumin is the anti-inflammatory compound in turmeric, and it is one of the most researched natural healing foods on Earth. There have been over 4000+ studies published involving the health benefits of curcumin, with most focused on it’s powerful anti-inflammatory benefits for cancer, autoimmune, anti-viral, anti-bacterial, chemoprotective, immune-boosting, blood-cleaning, cardioprotective benefits.

It’s a massive all-round superfood – and much of that stems from it’s anti-inflammatory power.

This is a supplement I STRONGLY recommend.

Ross’ Product Suggestion: Thorne Research – Meriva

Thorne Research products are by FAR the most well-researched supplements out there. They are an incredibly impressive company.

Anti-Inflammatory Supplement #2: Sulforaphane

Sulforaphane (SFR) is ‘coming of age’ in the scientific community. It has been known forever and a day, but only recently have we begun to understand the mechanisms by which it integrates with the various pathways in the body that make it so powerful.

Previously, a lot of the research has focused on its chemoprotective properties, but recent studies have revealed just how incredibly effective it is as an anti-viral, anti-microbial, detoxification tool (in combination with inducing autophagy), anti-diabetic, skin protective, healing tool.

And it is incredibly, powerfully anti-inflammatory.

I have written a whole guide on sulforaphane. It’s that important. And if you want to remove inflammation, I recommend you get a strong sulforaphane supplement – from the best, natural source: broccoli sprouts.

Ross’ Product Suggestion: Thorne Research – Crucera SGS

Anti-Inflammatory Supplement #3: Omega 3

This one goes without saying. A high-quality omega 3 (and you get what you pay for with oils) is essential across the board. But if oyu want to remove inflammation, it will be incredibly difficult unless you have a proper omega 3 to omega 3 & 9 ratio…and getting enough omega 3 in your diet consistently is incredibly hard.

So you need to supplement.

For inflammatory conditions that involve the endocrine system (which is most of them – they all have some basis or outcome involving hormone imbalance) I recommend you use both regular omega 3, AND omega 3 in a phospholipid form. Phospholipids are able to cross the blood-brain barrier far more efficiently than other forms of omega 3 – so I recommend having this in your supplement mix too.

In general, and this is a little vague because ‘dosage’ varies by product to product, I recommend you have 2/3 of your regular volume of omega 3, and then 1/2 of the recommended amount of the phospholipid product.

For instance, with the two Nordic Naturals products recommended below, I would take (daily) 2x of the main omega 3 capsules, and 1x of the phospholipids.

And here is…

Ross’ Product Suggestion: Nordic Naturals Ultimate Omega & Nordic Naturals Phospholipids

So Here’s The Plan…

If you’re anything like me you hate it when you get all juiced up by the promise of amazing benefits and then get told that the plan basically equates to giving up everything, being perfect forevermore, never going out with your friends again or to dinner, and living off just salads for the rest of time…

It. Never. Works.

Well actually, in about 1% of cases it does because some people are just super-human.

But for the other 99% of us (I included for sure), I need it to be simple, manageable, achievable, and leave me feeling stress and guilt every time I have a treat!

(We all need treats, right?)

So the plan goes something like this…

Work out ways to SNEAK these anti-inflammation foods IN

It would be easy to say: “just eat vegetables, low-sugar fruits, and healthy fats from now on and you’ll be fine”.

But like I say, that won’t stick for more than about 3 hours.

So we need to have a way to sneak an abundance of these foods in and that’s where I come in with my sneaky strategies:

Sneak These Foods Into Your Existing Meals!

This is going to make life so much easier for you because it requires almost zero change.

You don’t have to do anything different. You just need to add these ingredients to your current meals!

Idea 1: If You’re Making a Juice

You can add a heap of beetroot to a juice, some celery, some turmeric…

Idea 2:…Or Smoothie

Add chia seeds for more omega 3, a spoon of flax oil, a pinch of turmeric, some grated ginger and of course, avocado makes every smoothie super creamy without changing the taste all that much.

Idea 3: If You’re Making a Sauce

If you are making a sauce for pasta, or pesto, or anything like that you can always add a pinch of turmeric and an extra clove of garlic.

For a lot of sauces where you’d normally call for olive oil, you could also make it 50% flaxseed oil and 50% olive oil for a much more omega-3 based sauce.

Idea 4: If You’re Making (or Having a Shop Bought) Soup

It’s so easy to double the nutrient content of soups! Adding quinoa to the soup is a great call. Makes it more filling, more protein, more fiber, more omega 3’s, and of course it makes it more anti-inflammatory.

You can also add celery, beetroot, ginger, turmeric, cauliflower, and asparagus to practically any soup and this will only make it all the more delicious.

In fact, you could make an anti-inflammatory soup out of all of the ingredients in this guide plus some veggie stock!

Idea 5: If You’re Having a Salad

Salads are also easy to make into an anti-inflammation superstar. Grate beetroot (or use a spiralizer), add lots of grated ginger, quinoa, grilled asparagus, avocado…you can see where I’m going here.

Idea 6: …and then for your Salad Dressing…

Mincing garlic into salad dressings is great, and you can make any salad dressing creamy my mashing in or blending in avocado (that’s a cool trick).

Plus for any oils in dressings, you can change these to omega-3 based oils like flax oil, and you’re adding whole-lotta anti-inflammatory ingredients to your salad!

Idea 7: And Even If you’re Eating a PIZZA!

Or any other foods you’d never consider healthy…but you’re having them (we all do, and need to at some point) – always ask this question:

What can I add to make this meal much more healthy, without a lot of effort or changing the taste too much?

For instance, if you were having a pizza (cooked in the oven at home, or takeaway) to make it more anti-inflammatory you could:

  • Drizzle with flax oil for an omega 3 hit
  • Sprinkle with chia seeds for a tasteless extra bit of omega 3 and fiber and digestive cleansing!
  • Top with a pinch of turmeric (would not change the taste at all)
  • Add extra garlic (sliced or minced) to make it more delicious and anti-inflammatory
  • Add asparagus to make it more veggie-fied and anti-inflammation rich
  • Serve with an avocado & tomato side salad (dressed in flax oil and lemon juice) for an alkaline, anti-inflammation super-hit.

Idea 8: Get Into Anti-Inflammation Spices!

  1. Cloves
  2. Ginger
  3. Turmeric
  4. Galangal
  5. Cinnamon
  6. Rosemary
  7. Oregano
  8. Sage
  9. Thyme
  10. Marjoram

Use any of these at any time on any recipe and add an anti-inflammation kick to your meal!

These are just a few examples and you can do this kind of thing with ANY meal.

You just have to be conscious of your need to include these foods and let your brain do the rest!

It’s all about being creative and just to give you another idea, here’s me with quick ginger, turmeric, garlic & lemon tea I just knocked up in under 3 minutes!

ross with tea

Anyone can do it!

And Now Step Two: work out a manageable plan to transition away from the pro-inflammatory foods and to an anti-inflammation diet…step-by-step…

Just as I insist you make it easy for yourself to ADD these foods, I also want it to be easy for you to deal with the bad foods.

And to do this don’t try going cold turkey.

The moment you tell your brain you can’t have something, the moment it craves it.

The trick is to work out a manageable transition plan, food by food, one at a time. And you only move onto the next food when you feel you’ve got the first one completely under control.

It has to be a step-by-step process.

For instance, if you want to work on caffeine first:

  1. Take a look at your coffee right now: is it lots of coffees per day, do you have a large coffee, does it have sugar, does it have syrups…think about all of the variables
  2. Now, pick one variable such as the frequency, and work out a plan to get from where you are now to where you want to be – and let’s say 2 weeks
  3. If you have 3 coffees per day right now, then for the next week, have only 2 per day. Keep your coffee exactly as it is, but just cut out the 3rd cup
  4. Now after seven days, just make it 1 per day, but REALLY savor that cup, make it worth it to have just one
  5. Now move onto the next variable, let’s say size.
  6. If you’re having a large right now, change it to a small…then after a few days, maybe a ¾ full small (less milk)…then after a few days move from dairy to non-dairy milk

Of course, you could always go for a coffee alternative too.

I broke my caffeine habit using Redbush tea years ago, but nowadays you can get awesome coffee alternatives (that are alkaline) like this one.

You can see where this is going and it can work like this for anything.

Personally, if you really have to, I wouldn’t begrudge you a coffee each day, as long as you get super hydrated before and after.

I think a better balance would be more like having one only on weekends, but that’s your call.

and this is it!

I hope you’ve loved this guide and it’s given you a great place to get started. Of course, there are LOADS of anti-inflammatory recipes on my site here, and lots to get you started in this guide.


click to register for the anti-inflammation training

Quiz Answer: all of the anti-inflammation foods are ALKALINE and all of the pro-inflammation foods are, of course, acidic! Eat alkaline folks!

Anti-Inflammation Sources & Scientific References:

Ban JO, Oh JH, Kim TM et al. Anti-inflammation and arthritic effects of thiacremonone, a novel sulfur compound isolated from garlic via inhibition of NF-kB. Arthritis Res Ther. 2009; 11(5): R145. Epub 2009 Sep 30. 2009. – Link to Article

Bahadori B, Uitz E, Thonhofer R, et al. Omega-3 Fatty acids infusions as adjuvant therapy in rheumatoid arthritis. JPEN J Parenter Enteral Nutr. 2010; 34(2):151-5. – Link to Article

Chedraui, P., & Perez-Lopez, F. R. (2013). Nutrition and health during mid-life: searching for solutions and meeting challenges for the aging population. Climacteric, 16(S1), 85-95. – Link to Article

Elbandy MA and Abdelfadeil MG. Stability of betalain pigments from red beetroot (Beta vulgaris). Poster Session Presentation. The First International Conference of Food Industries and Biotechnology & Associated Fair. Al-Baath University, North Sinai, Egypt. – Link to Article

Fredrickson, B. L., Grewen, K. M., Coffey, K. A., Algoe, S. B., Firestine, A. M., Arevalo, J. M. G., et al. (2013). A functional genomic perspective on human well-being. Proceedings of the National Academy of Sciences, 110(33), 13684-13689. – Link to Article

Ippoushi K, Azuma K, Ito H, Horie H, Higashio H. [6]-Gingerol inhibits nitric oxide synthesis in activated J774.1 mouse macrophages and prevents peroxynitrite-induced oxidation and nitration reactions. Life Sci. 2003 Nov 14;73(26):3427-37. – Link to Article

Iriti, M., Vitalini, S., Fico, G., & Faoro, F. (2010). Neuroprotective Herbs and Foods from Different Traditional Medicines and Diets. Molecules, 15(5), 3517-3555. – Link to Article

Lashinger, L. M., Ford, N. A., & Hursting, S. D. (2014). Interacting Inflammatory and Growth Factor Signals Underlie the Obesity-Cancer Link. The Journal of Nutrition, 144(2), 109-113. – Link to Article

Licinio, J., & Wong, M. L. (1999). The role of inflammatory mediators in the biology of major depression: central nervous system cytokines modulate the biological substrate of depressive symptoms, regulate stress-responsive systems, and contribute to neurotoxicity and neuroprotection. Mol Psychiatry, 4(4), 317-327. – Link to Article

Maroon JC, Bost JW. (2006) Omega-3 fatty acids (fish oil) as an anti-inflammation: an alternative to nonsteroidal anti-inflammation drugs for discogenic pain. Surg Neurol. 2006 Apr;65(4):326-31. – Link to Article

What to Read Next: Three Steps to Heal Adrenal Fatigue


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Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Susan Reply

    Do any of the supplements and anti-inflammatory foods have or come from anything to do with estrogen? I had breast cancer which was estrogen fed and took an estrogen inhibitor for 5 years. Just trying to be smart.

  2. lars Reply

    The phytonutrients betanin, isobetanin, and violaxanthin that are found in beetroot have been the subject of huge amounts of research with regards to heart health (a symptom of chronic inflammation).

    Alongside the anti-inflammatory benefits that betanin has, it is also proven to have anti-fungal properties and aid in detoxification.

  3. Jane Reply

    I read that the curcumin in Turmeric and cinnamon can cause liver damage in some people if consumed daily. What are your thoughts on this?

    • ross Reply

      Who are those people?

      • Donna Reply

        I discovered the hard way that both cinnamon and vanilla can have a toxic substance , coumarin, unless they are purchased from a reputable source.

        Here’s what you get when its googled

        ” Cassia cinnamon contains high amounts of coumarin, which can cause liver toxicity and damage if consumed in high amounts ”

        I was making a cinnamon tea to which I added my matcha tea every day, and it was delicious, but I discovered this after a blood test showed stress on my liver.
        However there is an easy solution… purchase cinnamon that is harvested organically in Ceylon.
        PS thanks Ross, your posts are amazing and I am happy to say that I eat everything on this anti-inflammation list

  4. Roseanne Reply

    I have to be gluten and dairy free and have been for years. If I eliminate sugar completely, I will improve over time and can reintroduce foods slowly and continue to eat them in moderation. My main concerns are frequent bladder infections and intolerances for nearly every non-inflammatory food you listed. I cannot tolerate oils of any kind. If I try this plan in small doses could it eventually improve my overall intolerances?

  5. Renee Silverstone Reply

    Hi Ross my name is Renee Silverstone. I live in South Africa and I am a huge fan of your view on the nutritional lifestyle one should adopt to simply put, be the physically best you can. I am not totally alkaline YET but it is as you know, work in progress.
    Up until recently my key vice was alcohol consumption which I recently stopped for both health and weight reasons. Unfortunately I was unable to participate in your live webinars on weight loss and your 30 day diet plan. I am so keen to achieve my goal eight and currently adopting your Alkaline diet plan . How can I purchase the 30 day plan and info on understanding the nutritional facts that support the diet. For example I know cashew nuts are nutritious but it is hard for me to get my head around the fact that you can put a cup in a salad dressing and not get fat! Happy to become one of your clients if necessary.
    Let me know what is best and how to proceed.
    Look forward to hearing from you and keep up the great work!!! You are making a difference in the big scheme of things …… the ripple effect!

  6. Chris Reply

    Hi Ross, I have been doing a lot of what you recommend, for years, but still have painful joints. Not sure what I could change to make things better. I’m looking forward to the next course with you. I know you’re onto something and just hoping to hear that one thing that will be the key for me.

  7. Narelle Essen Reply

    Hi Ross,
    Thank you so much for the Anti-Inflam Smoothie recipe & all your other information. I have powdered turmeric bought from a health shop that I haven’t used yet. How much of the powder do you suggest I use in the smoothie? Or is it better to use the raw spice? I have been making Nutri-Bullet drinks/blasts for only a few days now & intend to continue as this seems a good way to absorb all the fabulous nutrients quicker into the body.

  8. Kathy Reply

    Hi Ross – have you heard about “leaky gut” associated with auto-immune diseases. There has been research showing that if you have AI you most definitely have leaky gut and there are ways of eating to heal the gut. ( see book: Healing Autoimmune Disease by Dr. Sandra Cabot) . You may find it very interesting. Thanks for all of your guidance in eating healthy – have been following your recipes for a long time as I’ve battled Lymes disease which has left me with RA.

  9. craig mullins Reply

    Flaxseeds? You know our baby can absorb very little of the nutrients from them right….

  10. Sadikha Reply

    Hi Ross,
    I live in India, n my husband is suffering from ankylosis spondylitis along with Psoriasis on his palms and soles of the feet. Both his medical conditions have become highly inflammatory and he is taking biologics treatment (remicade is giving to him every 6 weeks thru IV) and he is taking methotrexate too but his condition is not improving. Kindly suggest in what way u can help us. Also we use spring water for drinking .is there any powder I can add to it to make it alkaline? Plz help

    • Carol Reply

      Hi Ross!

      I’m just wondering what kind of a juicer to use to make the alkaline boosting juice? I don’t have a juicer so I would like to buy the right kind!
      Thank you!

      • ross Reply

        If budget permits – the Hurom brand is exceptional. Otherwise any juicer in-budget is fine 🙂

  11. Jane Reply

    Hi Ross what about hemp seeds and hemp CBD oil ? Are these anti inflammatory and alkaline?

    • Lorie Reply

      I read that CBD oil is highly recommended for symptoms of dementia. Has anyone tried this ? If so, what were the results ?
      Thank you.

  12. Flavia Reply

    Very useful information. Thank you so much!

  13. Kitty Reply

    This is a little embarrassing but since I have super charged my already healthy diet with lots of alkalizing vegetables, I have noticed an increased frequency in urination — especially overnight! I am accustom to sleeping through the night but since I’ve made this change, I am up 2-3 times each night going potty! If my evening meal is NOT veggie filled, this does not occur — just when I am eating my healthiest! Any thoughts?

  14. Barbara mara Reply

    Thank you so much for the inflammatory diet , I will get back on track got a bit lost for a time
    Thanks for the wake up call back on smoothies tomorrow ????????

  15. Abigail Saunders Reply

    Amazing tips! Love the coffee alternative! Thank you so much

  16. Nadine McCluskey Reply

    Hi Ross ,
    I have been on a gluten free, dairy free, coffee free diet since June . I am 58 and have severe osteoporosis as well as very very very bad joint pain especially in fingers and toes. It prevents me from doing simple tasks as cutting ,writing , doing my art work and playing my violin .
    I do juice but am so confused on a few ingredients:
    I use a lot of spinach…alkaline?

    I was using raw turmeric but then someone said you should Not use it raw in a juice?

    I also read that juicing too much Kale is not good!?

    I also take 15 vitamins a day , turmeric , co q 10, omega 3 potent fish oil, calcium, with magnesium, k2, D, C, and Perque Reoair Guard.

    I switched my coffee to herbal teas… are they all alkaline? It’s hard to find and answer to this.. I know green teas and mint teas are good but are all herbal caffeine free teas alkaline?

    FRUITS : I know sugar is bad for inflammation but foods like watermelon and grapefruits are Alkiline . So I eat them for breakfast .. not good?

    I need help with some of my daily living and the course of vitamins and foods I eat.
    I have been working SO HARD at this change in my diet but would love to have a discussion with you . Do you ever have appointment either by Skype or phone ??
    I NEED HELP. I feel that at 58 I should feel Better .. I do exercise 3 times a week at gym .I feel that I am doing the right things but can use your input .
    I read all your emails and they are very informative .
    Would love to here from u?

  17. Bente Petersen Reply

    GREAT and thanks Ross… as always easy to do… will send to one of my sons who struggle with inflamation and n o – not one doctor is able to say or do anything that helps… he is well on the way to alkaline living so this completely fits in with him… and who know he might do the reset one day !!!!!

  18. Caf Reply

    Good information need to start anti imflammatory diet. I have most of spice already just need to use them more

  19. Pam Hill Reply

    HI Ross.. Iam totally impressed with all this knowledge that you.are sharing with us. I am going to try seriously adding the AAAs into my diet and lifestyle. Thank you so much. Pam.

  20. Diemlan Reply

    Hello Ross,
    I am frustrated. For months I have tried to eat well,no dairy, no sugar, cut out grains and no processed foods, and my weight has stayed put.

    I have added greens, I have added advocados, coconut oil, spices all the ones you’ve suggested and most of all. For protienough I eat organic eggs, tuna in a can organic and chicken and pasteurized grass fed butter.

    Not sure what you’d suggest, I just know I’m doing all the right things.

    • ross Reply

      Hey Diemlan

      I’d never normally do this, but I do recommend you give the ALkaline Base Camp a try – it’s my membership where I get to work with folks one on one and get to the bottom of situations like this.

      You can try it for a dollar here and we can get working on it right away. Have had a few members in your exact situation…


  21. Lynette merrick Reply

    Why if i am following this is my moods and weight effected so badly…needless to say tiredness

  22. Esther Reply

    Hi there, I would like to know if seeds are harmful when you have diverticulitis .

  23. Valerie Reply

    I don’t drink coffee all the time, but now when I do, I add a pinch of baking soda and it turns it less acid. ( I tested it with a strip). Do you think this is a good idea? Thanks in advance.

    Valerie Davidson

    • Linda Stewart Reply

      I too also add a pinch of aluminum-free baking soda to my morning coffee.
      I think this is a good idea.
      Cheers, Linda in Canada

  24. Jett Reply

    Hi Ross,
    I’m a little concerned about your claim to be a leading expert in this field but yet you are not familiar with the name or work of Dr.Sebi.
    That’s like Oasis saying they’ve never heard of the Beatles.

    • ross Reply

      Ha ha ha, that is pretty good.

      Look, Dr Sebi has come to my attention through someone who is manically posting about him on instagram – and I am obviously saddened to hear of his passing this year – there are a LOT of doctors talking about the alkaline diet and a lot of supplement companies in California. Dr Sebi’s work had not come to my attention in the same way as a lot of other people’s work has.

      He was doing excellent work, but your analogy, while funny, is very very wide of the mark.


  25. Katy Reply

    Hi Ross, thanks for your article. It’s reminded me of everything I should be doing and helped a few things I hadn’t thought of fall into place too. I’m going to do an experiment on myself over the next 3-6 months to see if your alkaline diet, reduced stress, more sun, yoga, more water, nice music, daily meditations, good exercise and general mindfulness will improve the psoriasis I have had on my elbows since I was 5 years old. I’ll let you know how I get on x

  26. Marlen Dickenson Reply

    Hello –

    Thank you for your website!! I love it!! Will changing to an alkaline diet help me keep my body inflammation at bay; Just been diagnosed with RA and need to get this inflammation under control so I don’t have to keep taking medication the rest of my life – I believe food is medicine. I just need some guidance please.

    Thank you for your time.

  27. Richard S Reply

    Thank you for the always useful information. Are tinned tomatoes, beans and fish, such as sardines OK?

    • ross Reply

      Hey Richard – they’re all fine. Fresh is best, but if it means you stick with it they’re definitely better than not. R

  28. tess Reply

    Hi, Ross!! Couldd you share what you think of coconut oil? I’m working off coffee… again, but have 1 cup in a.m. with 1 t organic coconut oil & a little stevia! Thanks for this article!!!

  29. ray Reply

    Hi Ross
    I like your article. I know I have tried to go cold turkey before but it always ends badly by binging on the bad stuff. My question is would this type of introduction of alkalizing food into my current diet along with the gradual and possible elimination of the acidic food be of benefit to eliminating my psoriasis, which I have struggled to control for the past 20years


  30. Sharon Richards Reply

    Hi Ross, Sharon here. I have stopped the painkillers plus prescription tablets for over a month now.I don’t eat any grains accept brown rice and gluten free porridge.I haven’t noticed any difference with regard to muscle pain. I know I have got inflammation because I have Fibromyalgia . So is it possible to reduce the inflammation that I have , with these Anti-Inflammatory foods, or not because it’s in my Genes.I don’t eat any of the Inflammation causing foods. Sharon.

  31. Joan Reply

    Well said Ross would you believe I eat most of the list you have down and I feel great.
    Thanks for that delighted.

  32. ross Reply

    Hey Pam

    The jury is out. I see ACV as a potentially beneficial supplement – not a food. So the way you’re using it could be useful. It is acid forming to the body in my opinion, but has beneficial qualities, so can have use.

    Ultimately one size fits one. Listen to your body – try the protocol for inflammation with and without it and see if there is a difference.


    • Dave Reply

      I’m pretty sure ACV DOES act like Lemons in the body, so while both are Acidic in Nature, they Alkalize the body once inside.

      Why do you think ACV is different from lemons?

      • ross Reply

        Hi Dave

        I’m finding more and more that ACV does benefit some as a supplement for overcoming specific reflux/digetive issues. It’s worth trying.


  33. Sharon Reply

    Hi Ross, I don’t drink coffee , but the only thing I take that has caffeine in it is painkillers. I have been taking them for years and I think this maybe the one thing that is holding me back. I am going to stop taking them after I read your article on Inflammation. I will give it 28 days or more to see if I notice a difference in my health. I will let you know how I got on , hopefully I will feel better. Sharon.

    • Ross Bridgeford Reply

      Hey Sharon!

      Great to hear from you as ever. Drop me an email – I’d love to hear how you go…

      • Sharon Richards Reply


      • Sharon Richards Reply

        Hi Ross. I have stopped the pain killers and Prescription tablets for over a month now.I don’t eat any grains only brown rice and gluten free porridge. I haven’t noticed any change with regard to my muscle pain. I have got Inflammation because I have Fibromyalgia. So is it possible to reduce thr inflammation with these anti – inflammatory foods or not because it’s in my genes. I don’t eat any of the inflammatory causing foods.Sharon.

  34. suad Reply

    hi ross hope you are doing well . does tumaric benefits stays same after being cooked or should we eat raw? and what about lemons. ginger, garlics etc. do they stay alkaline after being cooked?

  35. angela Reply

    Where can I find tumeric? Does it come in powder for like spices do?

  36. sandhya Reply

    Hi Ross,
    I’ve been reading your articles regularly. They are interesting and very useful too. I have a question to ask you. Are dates ( fleshy and dry) alkaline or acidic? How about their anti inflammatory properties?

    • ross Reply

      Hi Sandhya

      Dates are very rich in sugar and so are acidic – dried or fresh, and as such are inflammatory.


  37. Kuldeep Bhanot Reply

    i suffered from knee arthritis for 49 years and being Indian I was already eating onions garlic and ginger and turmeric . I just increased the amounts in my curries and started drinking alkaline water and after 3 months I only take paracetamol only

  38. Sarah Reply

    Thanks for this. I’ve been trying to find a sensible guide to food / eating plan that a working mum of 2 with RA can realistically follow. Finally someone advocating realistic goals alongside valuable advice. Just embarking on this alkaline idea – where’s the best place to start?

  39. Ike Reply

    If red meat is inflammatory, we might as well throw ourselves on the rubbish heap right now. Our bodily muscular system is mostly ‘red meat’ so we are by your definition inflammatory. That is a fallacy. It is about intake proportion and as you rightly pointed out, quality. Any substance (even water) taken to excess can be inflammatory, including green vegetables. However overall, this is a very useful article…

    • Ross Bridgeford Reply

      Ike – that’s the most incredible fuzzy logic. I’m not even sure where to start with that. The consumption of red meat produces an inflammatory response in the body – nothing to do with the fact that we have muscle and meat.

      It’s like saying our stomach can produce hydrochloric acid, therefore it’s safe to drink hydrochloric acid.

  40. Michael Iggby Reply

    Dr. Sebi, frowns upon a lot of hybrid foods which you have listed under alkaline, so my question is, are there any alkaline foods one should keep away from?

    • Ross Bridgeford Reply

      Not sure who Dr Sebi is or his/her credentials. But if you’d like to post some of the foods you’re concerned about I’m happy to look into this for you.

  41. carol Reply

    Thank you Ross for this info on anti inflammatory foods. I will certainly use it to my benefit.

  42. Lois Reply

    Hi Ross What is your view on Eat right for your blood type ? As I am a O type it is not recommended to eat Avocardos However I do like them .
    Thank you for your input on helping folk with the work you do Keep it up

    • Ross Bridgeford Reply

      Hey Lois – I think it’s flawed to be honest.

  43. Mary Reply

    Hi, Ross, i just want to find out, where in South Africa can I get your ‘Alkaline Diet Recipe Book’?

  44. Anne Reply

    Hi Ross, its strange that just this weekend we had a client at college who asked if she could eat avacados everyday… I recall that within our lessons we were told that the more of one food a person had the more likely they could build up a reaction to that food, and that it is best to think variety, rainbow colours etc. Now I am confused here as eating the same thing everyday seems that it might be a bit much – I do not mean to be disrespectful or controversial but can you please clarify all this given what I have said regarding the fact that allegedly we do have some immune response to all foods therefore having it everyday may trigger an adverse immune reaction over time – what do you think? Do you see where I am coming from?

    • Ross Bridgeford Reply

      Hi Anne

      It’s true to say you can overeat and overconsume anything. I believe this and variety is key – but you’d be talking having to have an incredible amount of a natural food in order to build an overstimulated immune response to it. Like – crazy amounts of avocado. Having one avocado per day would not get anywhere near this.

      I can see where you’re coming from and I do think variety is important (the spice of life right?) – but seriously, don’t worry about over-eating things like avocado, leafy greens etc.


  45. Lani Reply

    Hi Ross, thanks for that great article on anti- inflammatory foods!Please get back to me on your thoughts about Apple cider vinegar!!!! my doctor said it would help with osteoarthritis. so unhappy as my right hip is giving me jip! Way too much stress from my dance career. I have been advised to use ACV with a little honey,ginger and hot water. Many thanks Lani

    • Ross Bridgeford Reply

      Hi Lani

      ACV and honey are both acid forming. ACV due to the fact it is fermented and honey due to the fact that it’s a sugar. And it is a sugar, the same as any other sugar when it comes to the effect it has on the body. Honey is fructose + glucose = not good.

      If you want to avoid inflammation you want to avoid foods that will spike your blood sugar and honey will definitely do this.


  46. JoAnne Reply

    Hi Ross, you’ve written alot of great guides, but i think this
    one is the best one yet! GREAT GUIDE! GREAT INFO.! You
    make it so easy to understand and implement the Alkaline.
    Thanks for ALL you do Ross!
    God Bless

  47. Karl Reply

    Hi Ross
    Trust you are well. Have you heard about black garlic? The process was discovered in 2009 by a guy in Korea. You bake hob of garlic for around 30 days, at a constant temperature of 145degrees F. Or 60c. I believe the affects of the garlic put under these conditions, turn what already is a superfood, into a supersonic food, with no smell!!!!! Do you know about it?


    • Ross Bridgeford Reply

      Hey Karl

      I’ve seen it in Coles and Woolies and I like it! I must admit – I haven’t researched it a great deal…but watch this space…


  48. Pam Reply

    Sorry about the first message sent. I said that you list ACV as alkaline. I meant to say acidic.
    So my question is, does ACV become alkaline when it is in your body?

  49. Pam Reply

    I’ve been drinking ACV 2ce a day after recommendation for inflammation. I notice that you list it as alkaline. Does it not have the same effect as lemon where is is alkaline in your body?