Spiced Chickpea Salad, Cauliflower & Green Peas Coconut Curry, + Tomato Butternut Squash Dal


17 minutes ago

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They’re packed with gut-healing, anti-inflammatory ingredients.



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The three diet basics you need to know

Dr. Welches advocates the following three basic diet guidelines, noting that physicians should encourage all of their patients to consider them:

  1. Eat the rainbow: Consume eight to nine servings of vegetables each day β€” make a couple of those servings fruit, if you like. Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower are best.
  2. Restrict dairy and grains: Eat dairy products in limited quantities. When choosing grains, stay away from simple carbohydrates with refined sugar. Opt for whole grains, including barley, buckwheat, oats, quinoa, brown rice, rye, spelt and wheat.
  3. Avoid red meat: Eat red meat the way most of us eat turkey right now β€” twice a year, Dr. Welches says. Have it on very special occasions, very infrequently. Instead, include fish as the β€œmeat” or eat vegetarian main dishes. Chicken is neutral β€” not harmful but not beneficial in the anti-inflammatory sense.