The Regenerative Health Diet

The Regenerative Health Diet is a whole-foods-based approach designed to optimize healing, reduce inflammation, and support long-term health. This diet emphasizes high-quality protein sources, alongside a variety of nutrient-dense vegetables and low-glycemic fruits. A focus on minimally processed, organic foods ensures optimal nutrient intake while reducing exposure to harmful additives and pesticides. Hydration plays a pivotal role, with adequate water intake critical for energy, tissue repair, and overall well-being. Additionally, specific target nutrients are prioritized to support mitochondrial function and wound-healing pathways, enhancing recovery by fueling energy production and promoting collagen synthesis. Whether your goal is to enhance recovery, improve body composition, or maintain health, the Regenerative Health Diet provides a foundation of balanced nutrition tailored to meet your individual needs.

General Tips

Eat Organic: Try to eat only organically grown foods. Organic foods have more nutrients and will decrease your exposure to pesticides.
Use EWG’s Clean Fifteen and Dirty Dozen Guides: These lists help identify produce with low or high pesticide residues, guiding you to prioritize organic purchases for cleaner eating.
Choose High-Quality Animal Proteins: Look for options labeled “free-range,” Certified Organic, or Kosher, free from antibiotics, hormones, and additives, and fed natural, non-GMO diets.
Prioritize wild-caught, cold-water fish: Farmed fish may have higher levels of contaminants like PCBs. Cold-water fish, such as salmon, sardines, trout, and mackerel, are rich in omega-3 fatty acids and tend to have lower mercury levels, making them a healthier choice for regular consumption. Use resources like the Seafood Watch guide to identify sustainable and low-toxin options.
Buy Locally: Purchasing locally sourced foods supports small farmers, reduces the environmental impact of transportation, and ensures fresher, seasonal produce and proteins with higher nutrient quality.
Meal Planning: Planning meals ahead helps you stay on track with your dietary goals, reduces reliance on unhealthy snacks, prevents stress eating, and ensures you meet your nutritional targets. Discovering a variety of recipes you enjoy makes it easier to maintain consistency and balance in your diet.
Expand Your Food Repertoire: Finding foods you enjoy is key to maintaining a sustainable diet. Use food chaining—a method of introducing similar or complementary flavors and textures—to gradually expand your palate. If you have a limited food repertoire, try new foods at least 13 times, as repeated exposure can help you develop a taste for them. Creating a food inventory and experimenting with different preparations can also broaden your options. Incorporate foods that align with your social and cultural traditions, as this fosters enjoyment and connection through shared meals.
Precision Nutrition and Tracking: For optimal health and body recomposition, precise tracking of macronutrient, micronutrient, and caloric intake may be necessary depending on your goals. Tools such as diet tracking apps like Cronometer, DEXA scans for body composition analysis, and resting metabolic rate (RMR) measurements can provide valuable insights to tailor your nutrition and achieve the best results. However, these tools are not essential for everyone and should be used based on personal preferences and specific needs.

Vegetables

Eat a diet rich in non-starchy vegetables.

Examples of Non-Starchy Vegetables that are nutrient-dense, low in calories, and rich in fiber, making them an excellent foundation for any diet:

Leafy greens like kale, spinach, arugula, romaine, chard, collard greens, mustard greens, and dandelion greens.
Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, and cabbage (green or purple) provide essential antioxidants.
Root vegetables like daikon, radishes, and jicama offer crunch and a mildly sweet flavor without being starchy.
Sea vegetables like nori, wakame, and other Japanese seaweeds add iodine and other essential minerals to your meals.
Non-starchy squash varieties, such as zucchini and yellow squash, are also versatile choices.
Additional options include celery, cucumbers, green beans, okra, snow peas, scallions, leeks, and garlic for their unique flavor and health benefits.
Other excellent choices include asparagus, artichoke, bok choy, fennel, radicchio, and escarole.

Examples of Starchy Vegetables that are nutrient dense that may be included in moderation:

Sweet Potatoes: Rich in beta-carotene, Vitamin C, and potassium.
Winter Squash: Varieties like butternut, acorn, and kabocha squash are high in fiber, Vitamin A, and antioxidants.
Pumpkin: Packed with Vitamin A and a good source of fiber.
Carrots: Contain beta-carotene, Vitamin K, and antioxidants (while technically starchy, they are lower in carbohydrates than other starchy options).
Beets: High in folate, manganese, and natural nitrates that support blood flow.
Parsnips: A good source of Vitamin C, potassium, and folate.
Green Peas: Rich in protein, fiber, and vitamins like K, C, and B1.
Plantains: A potassium-rich alternative to bananas, best consumed when less ripe for a lower glycemic impact.

Fruits

Aim for fruits that have a low glycemic index.

Portion Size and Ripeness: Even low-glycemic fruits can raise blood sugar when consumed in large quantities or when overly ripe.
Fiber Content: Fruits higher in fiber (e.g., berries, apples, pears) tend to have a lower glycemic impact.
Berries are low in calories and glycemic index, rich in polyphenols, and support heart health by improving vascular function, lowering blood pressure, and reducing LDL cholesterol, making them an excellent addition to any diet.

Examples

Low-glycemic fruits, with a glycemic index (GI) of 55 or below: blackberries, raspberries, strawberries, cranberries (unsweetened), lemons, limes, cherries, and kiwi. Slightly higher but still low-GI options are apples, apricots, plums, pears, nectarines, peaches, star fruit (carambola), clementines, and mandarins.
Medium-to-high-GI fruits (moderate consumption), with a glycemic index (GI) of 56–69: guava, pomegranate, fresh figs, tangerines, tangelos, and mango (depending on ripeness).

Protein

Protein is an essential macronutrient for maintaining muscle mass, supporting recovery, and regulating blood sugar levels. A diet high in protein can help reduce inflammation and improve overall health when paired with anti-inflammatory principles.

Animal Proteins

Animal proteins are a rich source of high-quality protein, essential amino acids, vitamins, and minerals. Incorporating a variety of clean, minimally processed animal proteins into your diet can support muscle growth, recovery, and overall health. Here are examples of nutrient-dense options:

Poultry: Turkey, chicken, and duck are lean sources of protein, rich in B vitamins, selenium, and phosphorus. Opt for organic, free-range options whenever possible.
Red Meat: Grass-fed beef, bison, and lamb provide high-quality protein, iron, zinc, and omega-3 fatty acids. Grass-fed options have a better fatty acid profile, including higher levels of anti-inflammatory omega-3s.
Game Meats: Venison and wild game are lean, nutrient-dense choices with a unique flavor profile and fewer environmental contaminants.
Fish: Wild-caught fish like salmon, sardines, trout, mackerel (Atlantic or Spanish), anchovies, and herring are high in omega-3 fatty acids and low in contaminants. These fatty acids support heart, brain, and joint health. Canned Tuna: Brands like Safe Catch test their tuna for mercury, making them a reliable option for quick, healthy meals.
Eggs and Egg Whites: Eggs are a versatile, nutrient-packed option rich in high-quality protein, choline, and essential vitamins like B12. Egg whites are an excellent low-fat, low-calorie source of protein, ideal for those looking to increase protein intake without added fats. Choose pasture-raised or organic eggs for optimal nutrition.

Beans and Plant-Based Proteins

Plant-based proteins are a valuable addition to any diet, offering a nutrient-dense, anti-inflammatory, and sustainable source of protein. They are rich in fiber, vitamins, and minerals while being naturally low in fat and free of cholesterol. However, their protein to calorie content tends to be lower compared to their animal protein counterpart.

The highest plant-based protein sources include seitan, with around 21 grams of protein per 3-ounce serving, making it an excellent meat substitute for those without gluten sensitivities.
Lentils are next, offering about 18 grams of protein per cooked cup, followed by edamame (soybeans), which provides 17 grams per cooked cup.
Tofu and tempeh, both derived from soy, deliver 10–15 grams of protein per 3-ounce serving, depending on the type.
Chickpeas and other beans, such as black beans, kidney beans, and pinto beans, contain around 15 grams of protein per cooked cup.
Quinoa, a complete protein, provides 8 grams of protein per cooked cup, while nuts and seeds, like almonds, pumpkin seeds, chia seeds, and flaxseeds, offer between 5–8 grams of protein per serving.
Finally, vegetables such as broccoli, spinach, and Brussels sprouts contain smaller amounts of protein, ranging from 2–5 grams per cooked cup, but still contribute valuable nutrients to a high-protein plant-based diet.

Nuts and Seeds:

Use in moderation: While nuts and seeds are nutrient-dense and provide healthy fats, they are also high in calories and should be consumed in moderation, especially if calorie control is a goal. They can be used occasionally or in small amounts to add flavor, texture, and healthy fats to dishes. Additionally, some people may have difficulty digesting nuts, small ungrounded seeds, and nut oils.
Support Selenium Intake with Brazil Nuts: Brazil nuts are an excellent source of selenium, a mineral important for musculoskeletal health, antioxidant defense, and thyroid function. Just 1–2 Brazil nuts per day provide the recommended daily amount of selenium, making them an easy and natural way to support your overall health.
Dietary Fiber: Certain seeds, such as flaxseeds and chia seeds, are excellent sources of dietary fiber, omega-3 fatty acids, and lignans, supporting heart health, digestion, and anti-inflammatory benefits.

Protein Quality in Plant-Based Foods

While many plant-based proteins are incomplete, meaning they lack one or more essential amino acids, combining different sources can create a complete protein profile. For example:
Rice and Beans: A classic pairing that provides all essential amino acids.

Dairy Products

While dairy is not traditionally anti-inflammatory, low-fat dairy can be included in moderation for individuals without sensitivities. Options like Greek yogurt, cottage cheese, and skim or low-fat milk provide high-quality protein and nutrients like calcium and Vitamin D. These can help meet protein needs while maintaining a balanced diet.

Protein Recommendations

General Population: Aim for at least 0.8 grams per kilogram of body weight daily (or ~0.36 grams per pound). However, this is the bare minimum. Most people should aim higher to support overall health and wellbeing.
Athletes and Active Individuals: Resistance and endurance athletes may benefit from 1.2–2.0 grams per kilogram daily (or ~0.54–0.91 grams per pound) to support muscle repair and recovery.
Aging Populations: To prevent muscle loss, older adults should aim for 1.0–1.2 grams per kilogram daily (~0.45–0.55 grams per pound), ensuring they maintain strength and functionality.
Healing and Recovery: Individuals recovering from injuries or surgeries may benefit from 2.0–2.5 grams per kilogram daily (or ~0.9–1.1 grams per pound) to support tissue repair and collagen synthesis.
Muscle Mass Building: For optimal muscle growth, consuming up to 1.0 gram per pound of body weight can yield the best results, sometimes more depending on the individual.
Key Tip: Each meal should include at least 30 grams of protein to stimulate muscle protein synthesis effectively. Spreading protein intake evenly throughout the day ensures better absorption and consistent support for your body’s needs.

Examples of Grams of Protein

Here are examples of animal and plant-based foods to help you consume adequate protein at each meal. Use these combinations or individual servings to meet your protein needs.

Animal-Based Protein Sources

Chicken Breast (4 oz): ~28 grams of protein
Turkey Breast (4 oz): ~28 grams of protein
Sirloin Steak (4 oz): ~26 grams of protein
Ground Beef (95% lean, 4 oz): ~24 grams of protein
Pork Chop (4 oz): ~24 grams of protein
Salmon (4 oz): ~25 grams of protein
Canned Tuna (Safe Catch, 1 can): ~22 grams of protein
Eggs (2 large): ~12 grams of protein
Egg Whites (6 large): ~21 grams of protein
Low-Fat Cottage Cheese (1 cup): ~28 grams of protein
Plain Greek Yogurt (1 cup): ~20 grams of protein

Plant-Based Protein Sources

Cooked Edamame (1 cup): ~17 grams of protein
Cooked Lentils (1 cup): ~18 grams of protein
Chickpeas (1 cup): ~16 grams of protein
Cooked Quinoa (1 cup): ~8 grams of protein
Hemp Seeds (3 tbsp): ~10 grams of protein
Almond Butter (2 tbsp): ~7 grams of protein
Mixed Plant-Based Combination for ~30g of Protein:
1 cup of cooked quinoa (~8g)
½ cup of lentils (~9g)
3 tablespoons of hemp seeds (~10g)

Complementary Combinations for Plant-Based Protein

To reach 30 grams of protein using plant-based sources, you may need to combine foods to create a complete amino acid profile:

Quinoa and Lentils: 1 cup of quinoa (~8g) + 1 cup of lentils (~18g) = 26g protein
Chickpeas and Hemp Seeds: 1 cup of chickpeas (~16g) + 3 tbsp of hemp seeds (~10g) = 26g protein
Edamame and Almond Butter: 1 cup of edamame (~17g) + 2 tbsp of almond butter (~7g) = 24g protein

Protein and Blood Sugar Regulation

Protein is the most effective macronutrient for stabilizing blood sugar levels. It slows digestion and prevents rapid spikes in blood glucose, outperforming both fat and fiber in glycemic control.

Protein Bioavailability

Not all protein sources are digested and absorbed equally:

Whey Protein Isolate: Quickly absorbed and ideal for post-exercise recovery due to its rapid digestion and high bioavailability.
Casein Protein: Digested slowly, making it beneficial for sustained amino acid release, especially overnight.
Animal Proteins: Highly bioavailable and rich in all essential amino acids.
Plant Proteins: Lower bioavailability but still valuable, especially when combined (e.g., rice and pea protein) to provide a complete amino acid profile.

Protein Shakes and Bars

Protein supplements like shakes and bars are convenient options. Look for clean, minimally processed products such as grass-fed whey protein or plant-based options without artificial sweeteners or additives. Making homemade protein bars can help control flavor, quality, and macronutrient content.

Collagen Supplementation

Collagen supports skin, joint, and connective tissue health and comes in three main types:

Type I and III: Found in collagen peptides, which support skin, hair, nails, and bone health. These are sourced from bovine hides, fish skin, or egg membranes.
Type II: Found in chicken cartilage and is especially beneficial for joint health. Bone broth and supplements specifically labeled as Type II collagen are excellent sources.

Grains

Grains are a versatile and valuable part of many diets, providing carbohydrates, fiber, and essential nutrients. However, the type and quality of grains you consume are important. Below, grains are categorized into gluten-containing and non-gluten options, along with considerations for both.

Gluten-Free Grains

Non-gluten grains are suitable for individuals with gluten intolerance or autoimmune conditions like celiac disease or Hashimoto’s thyroiditis. These options can be part of a healthy diet:

Examples: Brown rice, wild rice, red rice, black rice, basmati rice, amaranth, millet, quinoa, buckwheat, sorghum, and teff.
Cautions: Many gluten-free processed foods use high-glycemic replacements like refined rice flour, potato starch, or tapioca starch, which can spike blood sugar levels and contribute to inflammation. Opt for whole, minimally processed non-gluten grains to maximize nutritional value and maintain stable blood sugar.
Nutritional Note: If following a gluten-free diet, ensure adequate intake of B vitamins (e.g., thiamine, riboflavin, and niacin) and iron.

Gluten-Containing Grains

Gluten is not inherently unhealthy and can be included in moderation by individuals who do not have gluten intolerance or related conditions.

Examples: Whole wheat, barley, rye, spelt, and farro.
Benefits: Gluten-containing grains are often rich in B vitamins, fiber, and essential minerals like magnesium and zinc. These nutrients are particularly important for energy production and musculoskeletal health.
Moderation is Key: While gluten-containing products should not dominate the diet, they can improve dietary compliance and enjoyment when eaten in balanced portions.

General Recommendations for Grains

Focus on whole, minimally processed grains, whether gluten-free or gluten-containing, to maximize nutritional value and fiber intake.
Choose organic options whenever possible to reduce pesticide exposure and aresnic in rice.
Avoid relying heavily on processed or refined grain products, which are often stripped of nutrients and fiber.

Nutritional and Cooking Oils, Dressings

Oils and dressings play a vital role in adding flavor, healthy fats, and essential nutrients to your diet. Selecting the right options can enhance your anti-inflammatory approach while supporting overall health.

Best Oils to Use

Grapeseed Oil: A neutral-flavored oil with a high smoke point (~420°F), grapeseed oil is versatile but should be used in moderation due to its higher omega-6 fatty acid content.
Duck Fat: Duck fat is rich in monounsaturated fats, has a smoke point of ~375°F, and adds a robust flavor to roasted or sautéed dishes.
Extra Virgin Olive Oil: Organic, cold-pressed extra virgin olive oil is a staple due to its monounsaturated fat content and antioxidants. It’s ideal for low- to medium-heat cooking (smoke point ~375°F) and raw uses like salad dressings.
Avocado Oil: High in monounsaturated fats and vitamin E, avocado oil has a high smoke point (~520°F), making it perfect for high-heat cooking, grilling, and frying. It has a mild flavor that pairs well with most dishes.
Sesame Oil: With a smoke point of ~410°F, sesame oil is rich in antioxidants like sesamol and adds a nutty flavor to stir-fries and marinades.
Coconut Oil: Virgin coconut oil contains medium-chain triglycerides (MCTs) for quick energy. It has a smoke point of ~350°F, suitable for baking or low-heat cooking.
Flaxseed Oil: High in omega-3 fatty acids, flaxseed oil is best used raw in dressings or drizzled over foods, as its low smoke point (~225°F) makes it unsuitable for cooking.

Considerations for Canola Oil

Canola oil has a high smoke point (~400°F), making it suitable for medium- to high-heat cooking. However, it is heavily processed and contains a high omega-6 to omega-3 ratio, which can promote inflammation when consumed in excess. Many canola oils are also derived from genetically modified crops. If you choose to use canola oil, opt for cold-pressed, non-GMO varieties and consume it in moderation.

Ghee and Grass-Fed Butter

Ghee: Ghee is clarified butter with the milk solids removed, giving it a high smoke point of approximately 450°F (232°C). This makes it an excellent choice for high-heat cooking like frying or roasting. Ghee is also lactose-free and rich in fat-soluble vitamins A, D, E, and K, making it suitable for individuals with dairy sensitivities.
Grass-Fed Butter: Grass-fed butter has a lower smoke point of about 302°F (150°C) due to its milk solids, so it’s best used for moderate-heat cooking like sautéing or baking. It contains higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), and fat-soluble vitamins compared to conventional butter. Choosing grass-fed sources also reduces the concentration of pesticides and toxins, making it a healthier option overall.

Sprays for Portion Control

Cooking sprays, made from oils like duck fat or grapeseed oil, can help minimize fat consumption by evenly coating pans or foods with a small amount of oil. Choose high-quality sprays free from propellants and additives.

Omega-3 vs. Omega-6 Balance

Maintaining a balance between omega-3 and omega-6 fatty acids is crucial for reducing inflammation. While omega-6s are essential, excessive intake from processed foods and certain oils can disrupt this balance. Opt for omega-3-rich oils like flaxseed oil to complement omega-6 sources like sesame and grapeseed oil.

Dressings and Vinegar

Vinegar-Based Dressings: Homemade dressings with apple cider vinegar (ACV) or red wine vinegar are excellent for flavor and health benefits. Store-bought balsamic dressings often contain added sugars, so check labels or make your own.
Apple Cider Vinegar (ACV): ACV is rich in acetic acid, which supports blood sugar control, gut health, and digestion. It also has antimicrobial properties and may aid in weight management.

Smoke Points and Flavor Profiles

Smoke Points: Avoid overheating oils to prevent nutrient degradation and harmful compound formation. Use high-smoke-point oils like avocado or sesame for cooking and lower-smoke-point oils like flax or olive for raw applications.
Flavor Profiles: Match oils to dishes—olive oil for Mediterranean, sesame for Asian, coconut for tropical, and duck fat for hearty, savory recipes.

Spices

Spices are a powerful and flavorful way to enhance your meals while supporting an anti-inflammatory diet. Many spices contain antioxidants, anti-inflammatory compounds, and essential nutrients that contribute to overall health and wellness. Incorporating a variety of spices into your cooking not only elevates flavor but also provides functional health benefits.

Examples of Common Spices and Their Benefits

Turmeric: Contains curcumin, a potent anti-inflammatory compound that supports joint health and reduces oxidative stress.
Ginger: Known for its digestive and anti-inflammatory properties, ginger can help reduce nausea, improve circulation, and alleviate pain.
Cinnamon: Rich in antioxidants, cinnamon helps regulate blood sugar and has antimicrobial properties.
Cayenne: Contains capsaicin, which supports metabolism and has pain-relieving properties.
Garlic: A natural antimicrobial with compounds that support immune health and cardiovascular function.
Paprika: Provides a mild, smoky flavor and contains antioxidants like Vitamin A.
Rosemary: Supports memory, concentration, and digestion, and is a source of anti-inflammatory polyphenols.
Thyme: Offers antimicrobial and antioxidant properties while enhancing respiratory health.
Cumin: Promotes digestion and is rich in iron.
Cloves: High in antioxidants, cloves support oral health and may reduce inflammation.
Saffron: Known for its mood-enhancing properties and antioxidants.

Using Spices in Your Diet

Variety is Key: Using a range of spices ensures a broader intake of beneficial compounds and prevents meal monotony.
Salt Alternatives: Spices can reduce the need for added salt, promoting heart health without sacrificing flavor.
Homemade Blends: Create your own spice blends like curry powder, taco seasoning, or garam masala to avoid additives and customize flavors.
Infusions: Incorporate spices into soups, teas, marinades, and dressings for enhanced flavor and health benefits.

Practical Tips

Store spices in a cool, dark place to preserve their potency.
Use fresh or freshly ground spices for maximum flavor and nutritional benefits.
Experiment with spices in unexpected ways, like adding cinnamon to savory dishes or turmeric to smoothies.

Dips and Spreads

Dips and spreads are versatile and flavorful additions to meals or snacks, offering a boost of nutrients while enhancing texture and taste. However, many dips and spreads are calorie-dense, so it’s important to use them in moderation. Homemade options allow you to control ingredients, avoid unnecessary additives, and customize flavors to your preferences.

Examples of Healthy Dips and Spreads

Hummus: A protein-rich dip made from chickpeas, tahini, olive oil, lemon, and garlic. Variations with roasted red peppers, beets, or spinach add extra nutrients and flavor. Use sparingly to avoid excess calories from tahini and olive oil.
Guacamole: Made with mashed avocados, lime juice, cilantro, and optional add-ins like tomatoes or onions, guacamole is a creamy, nutrient-dense spread rich in healthy fats and potassium. Use small portions due to its high calorie content.
Bean Dips: Black beans, white beans, or lentils can be blended with garlic, spices, and olive oil to create a high-protein, high-fiber dip. Limit added oils to keep calories in check.
Baba Ganoush: A smoky, fiber-rich dip made from roasted eggplant, tahini, lemon, and garlic. It’s nutrient-dense but can be calorie-heavy due to tahini, so use moderately.
Nut and Seed Butters: Almond butter, cashew butter, or sunflower seed butter provide healthy fats and protein. Choose unsweetened, minimally processed versions and limit portions to avoid excess calories.
Herbed Greek Yogurt Dip: Greek yogurt mixed with fresh herbs, garlic, and lemon offers a high-protein, low-fat option. Great for pairing with raw vegetables.
Pesto Spread: A flavorful blend of fresh basil, olive oil, garlic, nuts, and Parmesan cheese. To reduce calories, substitute some of the oil with vegetable broth or add extra greens like spinach or arugula.

Dressings as Dips

Oil-based dressings (olive oil, flax oil, or avocado oil) can double as dips for vegetables. Enhance flavor with apple cider vinegar, lemon juice, or fresh herbs. Use sparingly to control fat and calorie intake.

Tips for Healthy Dips and Spreads

Mind Portion Sizes: Dips like guacamole, hummus, and nut butters are calorie-dense. Use small portions to enjoy the flavor while staying within your calorie goals.
Homemade Options: Making dips and spreads at home ensures freshness, fewer additives, and better control over salt, sugar, and fat content.
Pair with Healthy Options: Serve dips with raw vegetables, whole-grain crackers, or sprouted bread instead of processed chips.
Flavor Enhancers: Use herbs, spices, citrus, or apple cider vinegar to elevate flavor without adding unnecessary calories or fats.

Sauces and Condiments

Sauces and condiments can add variety and depth to meals, transforming simple ingredients into flavorful dishes. By choosing healthy, minimally processed options or making your own, you can avoid added sugars, unhealthy fats, and preservatives while enhancing the nutritional profile of your meals. However, it’s important to use them mindfully, as they can contribute additional fat and calories that add up quickly.

Examples of Healthy Sauces and Condiments

Pesto: Made with olive oil, fresh basil, garlic, and sea salt, pesto is a versatile option that can be customized with spinach, cilantro, or arugula for added nutrients. Use it as a dressing for fish, vegetables, or salads, or spread it on rice cakes or whole-grain bread for a quick snack.
Wasabi: A spicy condiment traditionally used with sushi, wasabi can also be incorporated into dressings, marinades, or dips to add a zesty kick.
Tahini: Made from ground sesame seeds, tahini is rich in healthy fats and calcium. It’s perfect for sauces, dips, or drizzling over roasted vegetables but should be used sparingly due to its high calorie density.
Hummus: A blend of chickpeas, olive oil, tahini, lemon, and garlic, hummus provides protein, fiber, and flavor. Use it as a dip for vegetables or a spread for sandwiches and wraps.
Salsa: Freshly made salsa, combining tomatoes, onions, cilantro, lime juice, and spices, is a low-calorie option to brighten up grilled meats, eggs, or vegetables.
Guacamole: Avocado-based guacamole is rich in monounsaturated fats, fiber, and potassium, making it a creamy, nutrient-dense topping for salads, tacos, or roasted vegetables. Use in moderation, as avocados are calorie-dense.
Hot Sauce: Choose hot sauces with minimal ingredients (e.g., vinegar, peppers, and spices) to add heat and flavor without unnecessary additives.

Making Healthy Choices

Homemade Options: Making sauces and condiments at home allows you to control ingredients, avoid unhealthy additives, and customize flavors to suit your palate.
Avoid Added Sugars and Preservatives: Many store-bought condiments, like ketchup or barbecue sauce, are high in added sugars and preservatives. Opt for low-sugar or natural versions when possible.
Healthy Fats: Focus on sauces and condiments made with healthy fats like olive oil, avocado oil, or nut butters.

Tips for Incorporating Sauces and Condiments

Be mindful of portion sizes to prevent sauces and condiments from significantly increasing your calorie and fat intake.
Pair nutrient-dense condiments like tahini or hummus with raw or roasted vegetables for a satisfying snack.
Experiment with fresh herbs, spices, and citrus to create lighter, vibrant condiments like chimichurri or herb-infused oils.

Desserts

Desserts should be approached thoughtfully, especially when considering your health and body composition goals. Focusing on low-glycemic options and incorporating them in moderation ensures that desserts align with your dietary needs. Fresh fruits like berries are one of the best dessert choices—they are naturally sweet, low-glycemic, and versatile for various eating styles. Paying attention to your macronutrients, especially carbohydrates, is crucial when including desserts in your diet.

Recommended Dessert Options

Fresh Berries: A fast, low-glycemic option packed with antioxidants and fiber. Enjoy them alone, with Greek yogurt, or as a topping for chia pudding.
Greek Yogurt: A high-protein dessert base that pairs well with fresh berries, a drizzle of honey, or a sprinkle of cinnamon for a satisfying, low-calorie treat.
Low-Calorie Fresh Fruit Popsicles: Homemade popsicles made from pureed low-glycemic fruits like berries, kiwi, or citrus with unsweetened almond milk or water are refreshing and low in added sugar.
Chia Seed Pudding: Made with chia seeds, unsweetened almond milk, and a small amount of natural sweetener, this dessert offers fiber, omega-3s, and a creamy texture.
Baked Fruit: Apples, pears, or peaches baked with cinnamon and nutmeg highlight natural sweetness without the need for added sugar.
Dark Chocolate: A portion of dark chocolate (70% cacao or higher) provides antioxidants and a rich flavor while being low in added sugar.
Avocado Mousse: A creamy and nutrient-rich dessert made by blending avocado, cacao powder, unsweetened almond milk, and a touch of natural sweetener.
Homemade Energy Bites: Combining oats, nut butter, seeds, and natural sweeteners like honey or dates creates nutrient-dense, portion-controlled treats.

Tips for Dessert Consumption

Focus on Low-Glycemic Options: Prioritize desserts like berries, Greek yogurt, or dark chocolate to keep blood sugar stable.
Mind Portion Sizes: Even healthy desserts can contribute to calorie intake, so keep portions small to stay within your goals.
Homemade for Better Control: Preparing desserts like popsicles or chia seed pudding at home allows you to control ingredients and avoid added sugars.
Occasional Indulgence: Treats like baked goods or sugary desserts should be saved for special occasions, while everyday options focus on nutrient density.

Beverages

Beverages are an essential part of a healthy diet, providing hydration and an opportunity to incorporate nutrients. Choosing beverages thoughtfully can help minimize added sugars, unhealthy additives, and unnecessary calories, supporting your anti-inflammatory goals.

Hydration with Water

Proper hydration is vital for overall health and well-being, affecting nearly every function in the body. Water supports nutrient absorption, detoxification, temperature regulation, and optimal organ function. Adequate hydration is especially critical for maintaining exercise performance, preventing fatigue, and supporting cognitive function, as even mild dehydration can impair focus, reaction time, and mood. Ensuring you consume enough water daily is one of the simplest ways to enhance your physical and mental performance.

Water as the Foundation

Water Quality: Choose spring, bottled, filtered, or reverse-osmosis filtered water for the best quality. If using a reverse-osmosis filter, add trace minerals back to the water to replenish essential nutrients.
Daily Intake: Aim to consume at least ½ your body weight (lbs) in ounces of water daily as a baseline.
Increase Water Intake When Needed
Diuretic Drinks: For beverages like coffee, tea, or alcohol, add an extra 8–12 ounces of water per serving to offset their diuretic effects.
Heat Exposure: In hot climates, such as Arizona, increase water intake by 16–32 ounces depending on activity level and sweat loss.
Exercise: During physical activity, drink an additional 12–24 ounces of water per hour, adjusting for intensity and sweat rates.

Electrolytes

Why Electrolytes Matter: Electrolytes like potassium, sodium, magnesium, and calcium are essential for hydration, muscle function, and overall balance.
Supplementation: Based on micronutrient tracking, exercise level, and heat exposure, consider electrolyte supplements or potassium-rich foods like bananas, spinach, and sweet potatoes to address deficiencies.

Tips for Hydration Success

Enhance Flavor Naturally: Add low-glycemic fruits like berries, lime, or cucumber slices to infuse water with refreshing flavors without added sugars.
Sparkling Waters: Opt for plain sparkling water without additives or artificial sweeteners as a hydrating, fizzy alternative. Consider Spindrifts, plain sparkling waters, and Sodastream-like devices.
Hydration Timing: Spread water intake throughout the day rather than consuming large amounts at once to improve absorption and avoid overloading your system.
Track Your Intake: Use a water bottle with measurements or set reminders to ensure consistent hydration.

Teas

Herbal Teas: Caffeine-free options like chamomile, peppermint, and ginger support relaxation, digestion, and hydration.
Hibiscus Tea: A naturally sweet, caffeine-free tea that helps regulate blood sugar, supports cardiovascular health, and offers anti-inflammatory benefits.
Green and White Teas: Antioxidant-rich and mildly caffeinated, these teas promote metabolism and immune health while offering a gentler alternative to coffee.
Rooibos Tea: A caffeine-free tea high in antioxidants and anti-inflammatory compounds, making it an excellent addition to any diet.

Plant-Based Milks

Fortified Plant-Based Milks: Options like almond, coconut, hemp, or rice milk are low-calorie and nutrient-rich when fortified with calcium, vitamin D, and B12. Many fortified almond milks offer more calcium than cow’s milk, making them a great dairy alternative.
Choose Unsweetened: Opt for unsweetened varieties to avoid added sugars and unnecessary calories.

Juices

Store-Bought and Fresh-Pressed Juices: Store-bought juices are often high in added sugars and lose vitamin content through oxidation during processing. Store bought and most fresh pressed juices should be avoid these whenever possible. When deciding to drink juice, opt for fresh, cold-pressed juices over store-bought options to avoid added sugars and preservatives.
Diluted Juices: Reduce the glycemic impact of juices by diluting them with water (3 parts water to 1 part juice). This minimizes sugar content while retaining nutrients.

Juicing vs. Blending:

Blending Vegetables and Fruits: Blending is preferred over juicing due to blood sugar regulation. A great way to increase vegetable intake, particularly with green juices. Retains fiber and nutrients but should be consumed immediately to avoid nutrient loss due to oxidation. Alternatively, use a food preserver or vacuum blender to maintain freshness. Using a high-performance blender like a Vitamix can significantly improve the mouthfeel of blended beverages, creating a smoother and more enjoyable texture.
Juicing Vegetables: Juicing is a great way to concentrate nutrients from greens like spinach, kale, or wheatgrass, which can be hard to consume in large quantities due to their high fiber content. Focus on low-sugar vegetables like cucumber, celery, and leafy greens, and minimize fruit to avoid excess sugar. For optimal nutrient retention, use a cold-press or masticating juicer, such as a Breville Juice Fountain, which reduces oxidation. While juicing can be beneficial in these cases, blending or eating whole foods is generally preferred for retaining fiber and promoting satiety.
Storage and Oxidation: Consume blended or juiced beverages immediately to retain nutrients, or use a food preserver to reduce oxidation and maintain freshness.

Coffee, Caffeinated Beverages, and Energy Drinks

Caffeine and energy drinks can negatively affect healing and inflammation, making it important to consume these beverages mindfully as part of an anti-inflammatory and healing diet. While moderate caffeine intake can have some benefits, excessive consumption or reliance on certain caffeinated beverages and energy drinks can disrupt the body’s ability to repair and recover effectively. Caffeine and energy drinks should be avoided prior to and at least 1-6 weeks following regenerative injections for the best results.

Why Limit Coffee and Caffeinated Beverages?

Inflammation Modulation: Caffeine influences cortisol levels, which can exacerbate inflammation when consumed in excess. Elevated cortisol may hinder the healing process and contribute to systemic stress, making moderation key.
Sleep and Recovery: Quality sleep is essential for recovery, tissue repair, and overall health. Consuming caffeine, especially in the afternoon or evening, can disrupt sleep patterns, delaying critical healing processes and leaving the body less equipped to repair and regenerate.
Nutrient Absorption: Tannins in coffee and black tea can bind to important nutrients like iron and calcium, reducing their absorption. This can impair the body’s ability to repair tissues effectively, especially if nutrient levels are already suboptimal.
Stress and Anxiety: As a stimulant, caffeine activates the nervous system, potentially heightening stress and anxiety. This can further tax the body during healing and may counteract efforts to reduce inflammation and promote calm.
Who Should Avoid Caffeine? Certain individuals should consider avoiding caffeine altogether, including those with sleep disturbances, adrenal fatigue, heart conditions, pregnancy, or heightened sensitivity to caffeine. Mindful consumption or avoidance can support overall healing and recovery.

Energy Drinks and Additional Concerns

High Caffeine Content: Energy drinks often contain excessive amounts of caffeine, amplifying the negative effects on sleep, inflammation, and stress.
Sugars and Additives: Many energy drinks are loaded with sugar and artificial ingredients, contributing to systemic inflammation, energy crashes, and poor long-term health outcomes.
Artificial Stimulants: Some energy drinks include synthetic stimulants that can interfere with the body’s natural recovery processes.

Healthier Alternatives

Low-Caffeine and Herbal Options:

Herbal Teas: Chamomile, peppermint, rooibos, or hibiscus are caffeine-free and support hydration, relaxation, and healing. Hibiscus tea, in particular, is naturally sweet and helps regulate blood sugar.
Mushroom Coffees: Blends with medicinal mushrooms like reishi, chaga, lion’s mane, or cordyceps provide adaptogenic benefits, support immune function, and offer a gentler energy boost with less caffeine.
Chicory Root Coffee: A caffeine-free alternative with a flavor profile similar to coffee that supports gut health.
Matcha or Green Tea: Low-caffeine options rich in antioxidants and anti-inflammatory compounds can provide a gentle energy boost without overstimulation.

Focus on Nutrient-Dense Beverages:

Bone Broth: Rich in collagen, amino acids, and minerals, bone broth supports gut health, joint repair, and overall healing.
Green Smoothies: Blended fruits and vegetables retain fiber and nutrients, making them ideal for reducing inflammation and supporting recovery.
Electrolyte Drinks: During intense exercise or heat exposure, replenish minerals naturally with options like coconut water (in moderation) or homemade electrolyte drinks free from artificial ingredients.

Hydration Support:

Replace caffeinated or sugary beverages with water or sparkling water infused with low-glycemic fruits like berries or citrus for natural flavor without added sugar.

Tips for Mindful Caffeine Consumption

Limit Timing: If consuming caffeine, do so in the morning to avoid disrupting sleep.
Avoid Additives: Choose black coffee or tea to preserve antioxidant properties and avoid added sugars or creamers.
Moderation is Key: Stick to small servings of coffee or caffeinated beverages to minimize negative effects.
Be Aware of Hidden Ingredients: Avoid energy drinks and other beverages with high sugar content or artificial additives.

Tips for Beverage Choices

Avoid Sugary Drinks: Skip sodas, store-bought juices, and energy drinks, as they contribute to inflammation and blood sugar spikes.
Check Labels: Watch for hidden sugars and additives in plant-based milks, teas, and other beverages.
Balance and Moderation: Even nutrient-rich options like smoothies or almond milk can contribute calories. Monitor portion sizes to stay aligned with your dietary goals.
Prioritize Nutrient Retention: Consume freshly blended or juiced beverages immediately or use tools to reduce oxidation and maintain their nutritional value.

Foods to Avoid

A true anti-inflammatory and healing diet focuses on eliminating foods and substances that impair recovery, disrupt body functions, or contribute to systemic inflammation. While all the following categories may promote inflammation to some degree, certain sections—such as animal proteins, dairy, gluten, nightshades, and common allergens—may not need to be excluded for everyone. From my clinical perspective, I typically do not recommend removing these unless there is a specific health reason, as the benefits often outweigh the cons for many individuals. Below is an expanded explanation of foods to avoid and their potential impact on health:

Alcohol, Caffeine, and Sugar

Why Avoid Alcohol: Even moderate alcohol intake, such as a single glass of wine, can disrupt health markers like heart rate variability (HRV), impair liver function, and contribute to inflammation. While wine is often praised for its polyphenol content, these compounds can be obtained more effectively through healthier sources like berries or polyphenol supplements (e.g., Dr. Mitchell’s Anthocyanins).
Why Avoid Caffeine: Excessive caffeine raises cortisol levels, disrupts sleep, and narrows blood vessels, which can reduce circulation to tissues needed for healing.
Why Avoid Sugar: Refined sugars cause blood sugar spikes, fuel systemic inflammation, and hinder the body’s ability to repair and regenerate.

Processed Meats

Examples: Cold cuts, bacon, sausage, hot dogs, canned meats.
Why Avoid: Processed meats are high in sodium, nitrates, and unhealthy fats, which promote inflammation, oxidative stress, and increase cardiovascular risk. Nitrates can also form harmful compounds when exposed to high heat during cooking.

Soy Products

Examples: Tofu, soy milk, soy sauce, tempeh, soy protein isolates.
Why Avoid: Soy contains phytoestrogens, which can disrupt hormonal balance in sensitive individuals. Additionally, many soy products are heavily processed or genetically modified, reducing their nutritional quality and increasing exposure to additives.

Gluten Foods

Examples: Wheat, rye, barley, oats (unless certified gluten-free), bread, pasta, baked goods.
Why Avoid: Gluten can cause gut inflammation in individuals with gluten intolerance, celiac disease, or autoimmune conditions. However, for those without sensitivity, gluten-containing foods can be a source of fiber, B vitamins, and other nutrients when consumed in moderation.

Nightshades

Examples: Tomatoes, bell peppers, white potatoes, eggplants, chili peppers.
Why Avoid: Nightshades contain compounds like solanine and capsaicin, which may worsen inflammation or pain in people with sensitivities, arthritis, or autoimmune disorders. While not problematic for everyone, they should be limited if symptoms worsen.

Common Allergens

Examples: Eggs, dairy, corn, shellfish, yeast.
Why Avoid: These foods are frequent triggers of allergic or inflammatory responses, causing symptoms like digestive distress or immune activation. However, if you tolerate these foods well, they can offer valuable nutrients such as protein, calcium, and omega-3s.

Artificial Sweeteners

Examples: Saccharine, aspartame, sucralose, acesulfame potassium.
Why Avoid: Artificial sweeteners disrupt gut microbiota, increase cravings for sugar, and may contribute to metabolic dysfunction and inflammation over time.

Artificial Additives

Examples: Colors, flavors, and preservatives found in processed foods and beverages.
Why Avoid: These synthetic ingredients can irritate the digestive system, burden the liver, and trigger systemic inflammation.

High-Glycemic Fruits

Examples: Bananas, papayas, grapes, watermelon, pineapple.
Why Avoid: High-glycemic fruits can rapidly spike blood sugar levels, increasing inflammation and insulin production. Opt for low-glycemic fruits like berries, apples, and citrus, which help maintain stable blood sugar and reduce systemic inflammation.
Unripe Bananas Exception: Green, unripe bananas contain resistant starch, a type of dietary fiber that supports gut health, improves insulin sensitivity, and helps regulate blood sugar levels. They can be blended into protein shakes or smoothies as a low-glycemic alternative to ripe bananas, offering a creamy texture and additional prebiotic benefits.

Processed Foods and Refined Oils

Examples: Margarine, shortening, fried foods, packaged snacks, and baked goods made with hydrogenated oils.
Why Avoid: These foods are high in trans fats, refined sugars, and omega-6 fatty acids, which disrupt the omega-3/omega-6 balance, fueling inflammation and oxidative stress.

Supporting Collagen Synthesis and Connective Tissue Repair

Collagen is the cornerstone of connective tissues, vital for maintaining skin elasticity, joint health, and efficient wound healing. Integrating collagen-supportive foods into the Regenerative Health Diet enhances the body’s ability to repair and maintain resilient tissues. This diet emphasizes nutrient-dense, whole foods to supply the critical building blocks for collagen production, such as amino acids, vitamins, and minerals.

To boost collagen synthesis, include foods rich in vitamin C like citrus fruits, berries, and bell peppers, which are powerful antioxidants that support collagen stability. For calcium, focus on dairy products such as Greek yogurt, kefir, and cheese, as they provide highly bioavailable sources of this essential mineral. Fortified plant-based milks, like almond or soy milk, are also good options for those avoiding dairy. Sulfur-rich vegetables like broccoli, cabbage, and onions promote connective tissue integrity, while zinc from seafood, eggs, whole grains, and legumes aids in cellular repair and collagen cross-linking. Copper, found in organ meats, shellfish, and seeds, further supports these processes. Silica, found in oats, bananas, and horsetail tea, not only strengthens connective tissue but also plays a role in enzymatic processes critical for collagen synthesis. vitamin A, abundant in liver, eggs, and orange vegetables like carrots and sweet potatoes, supports epithelial repair and collagen production. Bone broth and lean meats are excellent sources of amino acids like glycine and proline, foundational for collagen formation. Vitamin D, sourced from fatty fish like salmon, mackerel, and sardines, as well as egg yolks and fortified foods, supports calcium absorption and immune regulation. Sun exposure also contributes to vitamin D production in the skin. Vitamin K, essential for proper integration of calcium into bones and tissues, is abundant in green leafy vegetables like kale and spinach, as well as fermented foods such as natto and certain cheeses. Additionally, glycosaminoglycans (GAGs) such as hyaluronic acid, found in bone broth, organ meats, and connective tissue cuts, are vital for maintaining hydration and elasticity in tissues, further enhancing collagen’s effectiveness. These compounds help the body retain moisture in connective tissues, facilitating repair and resilience.

For more insights on collagen and its role in building resilient tissues, read Building Resilient Tissue: Nutrients and Cofactors in Collagen Deposition, Synthesis, and Repair and Collagen Uncovered: Exploring Types and Their Essential Roles in the Body.