What Is a Clean, Anti-Inflammatory Diet?

A Whole-Food Approach to Feeling Better Naturally

At Way Integrative & Functional, one of the most powerful tools I use with patients isn’t a pill—

It’s food.

A clean, anti-inflammatory, whole-food diet is not about restriction or perfection. It’s about

supporting your body with what it truly needs to heal, energize, and thrive.

What “Clean Eating” Really Means

Clean eating means choosing foods as close to their natural state as possible -minimally

processed, nourishing, and rich in nutrients. Think:

• Fresh vegetables and fruits

• High-quality proteins (wild fish, pasture-raised poultry, legumes)

• Healthy fats (olive oil, avocados, nuts, seeds)

• Whole grains (quinoa, brown rice, oats)

• Herbs and spices that naturally reduce inflammation

It also means cutting back on:

• Added sugars and refined carbs

• Industrial seed oils (like soybean, canola, corn)

• Artificial additives, preservatives, and dyes

• Ultra-processed foods and fast food

Why Anti-Inflammatory Matters

Chronic inflammation is linked to a wide range of conditions - fatigue, joint pain, brain fog,

heart disease, autoimmune issues, and even mood disorders.

The good news? Food can either fuel the fire... or help put it out.

Anti-inflammatory eating works by:

• Stabilizing blood sugar

• Supporting gut health

• Providing antioxidant protection

• Reducing immune system overactivation

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Food as Root-Cause Medicine

In my practice, food is foundational because no supplement or medication can replace what real, whole food does for your cells, hormones, and microbiome.

When we optimize nutrition, I often see:

• More energy

• Clearer skin

• Better digestion

• Improved mood and focus

• Reduced aches, cravings, and bloating

And this isn’t about “perfect” eating - it’s about consistent, nourishing choices over time.

‣ Not Everything Has to Be Organic

Organic produce can help reduce your exposure to pesticides and hormone-disrupting

chemicals but it’s not always accessible or necessary across the board.

That’s where the Environmental Working Group’s (EWG) Dirty Dozen and Clean Fifteen lists

come in handy.

‣ Dirty Dozen – produce with the highest pesticide residues (buy organic when you can):

Strawberries, Spinach, Kale, Grapes, Apples, Peaches, Pears, Peppers, Cherries,

Blueberries, Green beans, Nectarines

‣ Clean Fifteen – lowest in pesticide residue (okay to buy conventional):

Avocados, Sweet corn, Pineapple, Onions, Papaya, Sweet peas, Asparagus, Honeydew,

Kiwi, Cabbage, Watermelon, Mushrooms, Mangoes, Sweet potatoes, Carrots

Find the latest list at ewg.org (https://www.ewg.org/foodnews/).

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Reading Labels: What to Look For (and What to Avoid)

Even seemingly healthy packaged foods can carry hidden ingredients that trigger inflammation or disrupt metabolism.

Here’s how I guide patients to read labels:

• Simple ingredients you recognize

• Low or no added sugar (watch for cane juice, maltodextrin, syrups, or “-ose” endings)

• No inflammatory oils (avoid soybean, canola, corn, cottonseed)

• Minimal additives or preservatives

• Short ingredient lists = less processing

  
  

Apps like Yuka, Think Dirty, or EWG’s Healthy Living can be helpful for scanning barcodes

and rating products.

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Getting Started with Clean, Whole-Food Eating

Here’s one simple framework I often use with patients:

At each meal, aim for:

• Half your plate = colorful veggies

• A palm-sized portion = protein

• A thumb-sized portion = healthy fat

• Optional = a small serving of whole grain or starchy veg

• Hydration = water, herbal tea, or mineral-rich broths

And remember—this is a lifestyle, not a crash diet. Choose progress over perfection!

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Final Thoughts

There’s no one-size-fits-all perfect diet. But eating whole, anti-inflammatory foods